LOVE your EGGS Again?!
There has been a lot of controversy surrounding how many eggs one should eat or even if you should eat the whole egg. Well, when it comes to your nutrition, the research is saying “Put an egg on it”!!
How do we know? Let’s start by straightening out some of the misconceptions circling this topic.
Eggs Do Not Cause Heart Disease
Despite popular belief, eggs are scientifically proven to raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3).
A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people (4).
Therefore, despite the false claim of the past few decades, eating eggs has no association with heart disease.
Eggs Are Among The Most Nutritious Foods on The Planet
Just think about it, one egg contains all the nutrients and building blocks required to grow an entire baby chicken.
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
A large egg contains:
- Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.
- Rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others).
- One egg contains 113 mg of choline, a very important nutrient for the brain, among other things. A study revealed that 90% of Americans may not get enough choline in their diet (11).
If you decide to include eggs in your diet (you should) then make sure to eat omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens.
Make sure to eat the yolks, because they contain pretty much all the nutrients! However, a single egg contains 187mg of cholesterol per and the appropriate amount of cholesterol for a healthy person to consume is about 300mg daily.
Therefore, if eggs are your breakfast of choice every day then you should limit your consumption to 1 per sunrise. For example, if you love to make a hearty egg sandwich to get you going in the morning lessen your two or three egg serving to one and replace the additional eggs with a slice of avocado, tomato, lettuce, or add a blend of your choice of vegetables to your egg creation. This will give you the filling you need but replace that second and/or third egg with more beneficial nutrients that will affect you in a positive way in the long run.
My favorite recipe is Avocado Ezekial toast, topped with two poached eggs and homemade organic salsa.
So enjoy your next yolk and look for eggs that are organic in nature, find a local farmer or if you have your own chickens, even better.
Enrich your life with DCA: One egg a day keeps heart disease away!