Breakfast for me typically consists of a healthy carb source, turkey bacon, and eggs. Not egg whites, not liquid egg beaters, but the real deal: sunny-side-up, fried, boiled, or scrambled in a pan.
Here, I will address two misconceptions commonly associated with this very versatile food, while proving that eggs are neither harm nor foul.
Eggs are a staple in many meal plans and weight loss and muscle-building guides, yet there is much controversy as to whether they provide more benefit or detriment. People are quick to judge eggs by their styrofoam carton, and one glance at the nutritional label is all it takes for many people to say “no way José.” The debate begins (and in most cases, ends) with the dreaded “C” word: cholesterol. Yes, I know, a single egg contains 212 mg of cholesterol, which is over two-thirds of our recommended daily allowance of 300 mg. However, it’s very important to understand that dietary cholesterol does not raise LDL, which is the “bad” cholesterol in your blood. Keep in mind that your liver produces around 1000 milligrams of cholesterol every single day. The more cholesterol you consume, the less your liver produces. Additionally, eating eggs will effectively raise “good” cholesterol, called HDL. In fact, studies show that eating two eggs daily for six weeks can raise HDL levels by ten percent! People with higher levels of HDL reduce the risk of contracting many diseases such as coronary heart disease, arterial sclerosis, and stroke.
Another cause for the egg’s bad rap is fat. One egg contains 77 calories, which can be broken down into 6 grams of protein and 5 grams of fat. The word “fat” is almost always negatively connoted. On the contrary, the healthy fats present in eggs help lower triglycerides, and when in conjunction with protein, help promote feelings of satiation. As a result, eggs score extremely high on the Satiety Index, which measures the ability of foods to induce feelings of fullness. The highly satisfied feelings that eggs provide have been proven to reduce amounts of calories eaten for up to 36 hours! This is perfect for weight loss. Eggs contain just the right ratio of essential amino acids (EAAs), which means they have a substantial amount of PERFECT protein in each egg. This protein is effectively used by the body to make tissues and molecules for structural and functional purposes.
Eggs hold significant amounts of Vitamins A, B2, B5, B12, Folate, Phosphorus, Selenium, and decent amounts of Vitamins D, E, K, B6, Calcium and Zinc. They also harbor two powerful antioxidants: Lutein and Zeaxanthin. When consumed, these vitamins significantly reduce the risk of cataracts, macular degeneration, and blindness. Talk about eye health! In regards to brain health, eggs offer 100 milligrams of a B-vitamin called Choline. Over 90% of Americans have dietary Choline deficiency. Choline is responsible for producing signaling molecules in the brain which are directly correlated with coordination, speech, and memory. This helps combat Parkinson’s, Alzheimer’s, brain fog, short and long- term memory loss.
To me, these reasons are the most important to consider when it comes to eating eggs. In my opinion, eggs are a “superfood.” If anything, think of it like this: eggs contain all the nutrients required to turn a single cell into a baby chicken. They are nutritious, beneficial, cheap and easy to prepare. Let us no longer ridicule them as a “C” word yolk… I mean joke. There aren’t many foods more beneficial to overall health and wellbeing. Stop with the preconceived notions. Eggs are eggs-actly what you need to improve yourself as a whole!