1. Incredibly Nutritious:
Eggs contains all the nutrients required to turn a single cell into a baby chicken. A single large boiled egg contains;
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2,3).Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood .
The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out .
Nevertheless, the response to eating eggs varies between individuals :
- In 70% of people, eggs don’t raise cholesterol at all
- In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol
However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.
3. Raise HDL (The “Good”) Cholesterol
HDL stands for high-density lipoprotein. It is known as the “good” cholesterol, People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems. Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10% .
4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.
Trusted Sourc The symptoms of choline deficiency are serious, so fortunately it’s rare. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
5. Are Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol. It is well known that having high levels of LDL is linked to an increased risk of heart disease. But many people don’t realize that LDL is divided into subtypes based on the size of the particles. There are small, dense LDL particles and large LDL particles.
Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles. Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement .
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
One of the consequences of aging is that eyesight tends to get worse. There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders. Egg yolks contain large amounts of both lutein and zeaxanthin.
In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142% .Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world .
7. Omega-3 or Pastured Eggs Lower Triglycerides:
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease .
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18% .
8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios:
Proteins are the main building blocks of the human body.They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes. Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.
9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke
For many decades, eggs have been unfairly demonized. It has been claimed that because of the cholesterol in them, they must be bad for the heart. Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease.
One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke. However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.
Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything. It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average. On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease.
10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight:
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake .
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours .In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks.
Why Eggs Are a Killer Weight Loss Food: Eggs are among the healthiest foods you can eat. they are rich in high-quality protein, healthy fats and many essential vitamins and minerals. Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly. This article explains why whole eggs are a killer weight loss food.
Eggs Are Low in Calories
The simplest way to lose weight is to reduce your daily calorie intake. One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious. An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.
By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories. Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.
Eggs Are Very Filling:
Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content. High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein. Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content.
Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on . Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half .
Eggs May Boost Your Metabolism: Eggs contain all the essential amino acids, and in the right ratios. This means your body can easily use the protein in eggs for maintenance and metabolism. Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food.
The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs. This means that high-protein foods, such as eggs, help you burn more calories.
Eggs Are a Great Way to Start Your Day:
Eating eggs for breakfast seems to be especially beneficial for weight loss. Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.
Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours. Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.
A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full. Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).
Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.
The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts. Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts.
This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.
Eggs Are Cheap and Easy to Prepare:
Incorporating eggs into your diet is very easy. They are inexpensive, widely available and can be prepared within minutes. Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.
A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast. Eggs are inexpensive, available almost everywhere and can be prepared in a matter of minutes. Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.
They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet. Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.
What Is the Healthiest Way to Cook and Eat Eggs? Eggs are a cheap but incredibly nutritious food. They contain relatively few calories, but they’re packed with:
- proteins
- vitamins
- minerals
- healthy fats
- various trace nutrients
That said, the way you prepare your eggs can affect their nutrient profile. This article explores the healthiest ways to cook and eat eggs.
A review of the different cooking methods: Eggs are delicious and extremely versatile. They can be cooked in many different ways and are easy to combine with other healthy foods, like vegetables. Cooking them also destroys any dangerous bacteria, making them safer to eat. Here’s a breakdown of the most popular cooking methods:
Boiled: Hard-boiled eggs are cooked in their shells in a pot of boiling water for 6–10 minutes, depending on how well cooked you want the yolk to be. The longer you cook them, the firmer the yolk will become.
Poached: Poached eggs are cooked in slightly cooler water. They’re cracked into a pot of simmering water between 160–180°F (71–82°C) and cooked for 2.5–3 minutes.
Fried: Fried eggs are cracked into a hot pan that contains a thin layer of cooking fat.You can then cook them “sunny side up,” which means the egg is fried on one side, or “over easy,” which means the egg is fried on both sides.
Baked: Baked eggs are cooked in a hot oven in a flat-bottomed dish until the egg is set.
Scrambled: Scrambled eggs are beaten in a bowl, poured into a hot pan, and stirred over low heat until they set.
Omelet: To make an omelet, eggs are beaten, poured into a hot pan, and cooked slowly over low heat until they’re solid. Unlike scrambled eggs, an omelet isn’t stirred once it’s in the pan.
Microwaved: Microwaves can be used to cook eggs in many different ways. It takes much less time to cook eggs in a microwave than it does on a stove. However, it’s usually not a good idea to microwave eggs that are still inside their shells. This is because pressure can quickly build up inside them, and they may explode .
Cooking makes some nutrients more digestible: Cooking eggs makes them safer to eat, and it also makes some of their nutrients easier to digest. One example of this is the protein in eggs. Studies have shown it becomes more digestible when it’s heated.
In fact, one study found that the human body could use 91% of the protein in cooked eggs, compared to only 51% in raw eggs. This change in digestibility is thought to occur because heat causes structural changes in the egg proteins.
In raw eggs, the large protein compounds are separate from each other and curled up in complex, twisted structures. When the proteins are cooked, heat breaks the weak bonds that hold them in shape.
The proteins then form new bonds with other proteins around them. These new bonds in the cooked egg are easier for your body to digest. You can see these changes occurring as the egg white and yolk change from a thick gel to rubbery and firm.
The protein in raw eggs can also interfere with the availability of the micronutrient biotin. Eggs are a good source of biotin, which is an important nutrient used in fat and sugar metabolism. It’s also known as vitamin B7, or vitamin H.
In raw eggs, a protein in the egg whites called avidin binds to biotin, making it unavailable for your body to use. However, when eggs are cooked, the heat causes structural changes to avidin, making it less effective at binding to biotin. This makes biotin easier to absorb.
High-heat cooking may damage other nutrients:
Although cooking eggs makes some nutrients more digestible, it can damage others. This isn’t unusual. Cooking most foods will result in a reduction of some nutrients, particularly if they’re cooked at high temperatures for a long period of time.
Studies have examined this phenomenon in eggs. One study found that cooking eggs reduced their vitamin A content by around 17-20% . Cooking may also significantly reduce the number of antioxidants in eggs.
One study found that common cooking methods, including microwaving, boiling, and frying eggs, reduced the number of certain antioxidants by 6–18% . Overall, shorter cooking times (even at high temperatures) have been shown to retain more nutrients.
Research has shown that when eggs are baked for 40 minutes, they may lose up to 61% of their vitamin D, compared to up to 18% when they’re fried or boiled for a shorter period of time. However, even though cooking eggs reduces these nutrients, eggs are still a very rich source of vitamins and antioxidants.
High-heat cooking oxidizes the cholesterol in eggs: Egg yolks are high in cholesterol.
In fact, one large egg contains about 212 mg of cholesterol, which is 71% of the previously recommended intake of 300 mg per day . There’s now no recommended upper limit on daily cholesterol intake in the United States.
However, when eggs are cooked at high temperatures, the cholesterol in them may become oxidized and produce compounds known as oxysterols. This is a concern for some people, as oxidized cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease.
Foods containing oxidized cholesterol and oxysterols are thought to contribute to the blood levels of these compounds . The main dietary sources of oxidized cholesterol may be commercially fried foods, such as fried chicken, fish, and french fries.
It’s also worth noting that cholesterol that’s oxidized in the body is thought to be more harmful than the oxidized cholesterol that you eat. Most importantly, studies haven’t shown a link between eating eggs and an increased risk of heart disease in healthy people. 5 tips to cook super healthy eggs: Eggs are nutritious, but you can make your eggs even healthier. Here are five tips to cook super healthy eggs:
1. Choose a low-calorie cooking method
If you’re trying to cut back on calories, choose poached or boiled eggs. These cooking methods don’t add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.
2. Combine them with vegetables
Eggs go really well with vegetables. This means that eating eggs is a great opportunity to boost your vegetable intake and add extra fiber and vitamins to your meal.
Some simple ideas include adding the vegetables of your choice into an omelet or scrambled eggs, like in this recipe. Or simply cook the eggs whichever way you want and have vegetables on the side.
3. Fry them in an oil that’s stable at high temperatures
The best oils for cooking at high heat, like when pan-frying, are those that remain stable at high temperatures and don’t oxidize easily to form harmful free radicals.
Examples of good choices include avocado oil and sunflower oil. If using extra-virgin olive oil or coconut oil, it’s best to cook at temperatures lower than 410°F (210°C) and 350°F (177°C), respectively.
4. Choose the most nutritious eggs you can afford
A number of factors, including the farming method and chicken’s diet, can influence the nutritional quality of eggs. In general, pasture-raised and organic eggs are thought to be nutritionally superior to caged and conventionally produced eggs. This article goes into detail about the nutritional differences between eggs produced by different methods.
5. Don’t overcook them
The longer and hotter you cook your eggs, the more nutrients you may lose. Using higher heat for longer may also increase the amount of oxidized cholesterol they contain, which is particularly true of pan-frying.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg’s nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don’t add any unnecessary calories.
All that being said, eating eggs is generally super healthy, no matter which way you cook them. So you may just want to cook and eat them in the way you enjoy the most and not obsess over the small details.
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