One thing that has frustrated me about the health and wellness industry is the back and forth claims that seem to change with the season. Dairy is bad, dairy is good, fat is bad, fat is good, go grain-free, be sure to get your grains! It can be exhausting trying to keep up and is one of the reasons I decided to start this blog.
Weeding through the trends, finding the research and relaying it back in a simple way has always been my goal with MSF. One of the controversial topics that I’ve personally struggled with is the debate on eggs.
Through my own health journey there were times I was eating only egg replacements, flax eggs, egg whites, 2-3 whole eggs a day, it was confusing to decide what I “should” be doing.
I’d like to lay it all out and cover what we do know about eggs, so you can make an informed decision for yourself and decides what best for YOU.
What do we know for sure about eggs? For one, the whole egg contains enough nutrients to turn a single cell into a baby chicken-that’s just science, so there’s no real argument there.
What this means for us is eggs contain a little bit of every nutrient and don’t need much added for them to be enjoyed and absorbed into our bodies.
Eggs contain vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus selenium, vitamin D, vitamin E, vitamin K, vitamin B6, calcium AND zinc.
So for around 70-80 calories you have a snack that packs 6-7 grams of protein and 5 grams of healthy fats, with a laundry list of vitamins and minerals.
The biggest argument I came across when reading up on eggs was that they contain a large amount of cholesterol-so if you are watching your levels, it is best to refrain from consuming more than one egg a day (or none at all).
When looking into cholesterol in eggs, I found that while eggs do contain a large amount of cholesterol, it doesn’t necessarily mean you will be raising your cholesterol levels in the blood. If you have concerns, consult your doctor and see if cholesterol levels are something you need to watch out for and if a diet consisting of eggs would negatively affect you. Every body is different.
Top 5 Benefits of Consuming Eggs
- Protein-eating protein helps with weight loss, increases muscle mass, lowers blood pressure & optimizes bone health, there are 6 grams in 1 egg
- Makes you full-the protein in eggs makes us feel full which makes us less likely to overeat, they also score high on the satiety index which means we are more satisfied after consuming eggs than other alternative foods
- Essential amino acids-eggs contain all essential amino acids in the correct ratio so we are able to make full use of the protein in them
- Raises HDL (good) cholesterol-there is such a thing as trying to increase cholesterol, HDL or “good” cholesterol is crucial to help remove the other forms of “bad” cholesterol in our bodies
- Includes Choline-a nutrient we don’t normally get enough of and is used to build cell membranes & other important functions, 1 egg contains more than 100 mg
Simply put, anything in moderation is what I aim to do. I like to have one egg per day a few times a week because if I consume one every day, the dairy in my diet affects my digestion and I think it’s too much for my system. But that’s just me.
Do a trial and error one week and see if a daily egg or every few days egg or no egg at all is best for your body. It’s fascinating to see what we can help our bodies accomplish just by feeding it the correct nutrients and fuel it needs.
I’m off to change into my unicorn onesie and chill some rose for a girl’s night in…you may think I’m kidding 🙂
What’s your take on the incredible edible egg? Would love to hear your thoughts!