Eggs – Good Guys or Bad Guys?
Do eggs cause high cholesterol? And what about heart disease? Here are some facts about eggs that you need to know.
Eggs Are Bad For Your Health
In the past, eggs had a bad name; we were told that they caused high cholesterol, were full of unhealthy saturated fat, they caused your arteries to clog up, and eggs got the blame for thousands of people dying from heart attacks.
From Bad to Worse
Eating eggs also put you at risk of contracting salmonella, especially if you ate them with a soft, runny yolk or used them raw in a chocolate mousse. Eggs had to be well cooked or were best avoided, especially by pregnant women or the elderly.
No one wanted a dose of salmonella, so they avoided eggs like the plague. (You could hardly blame them.) Those who wanted to lower their cholesterol were advised by their doctor to reduce their egg consumption to just one medium-sized egg a week. Any more than that, they were sternly advised, would raise levels of ‘bad’ cholesterol in their blood. And possibly cause them to die of a heart attack as a result.
This Is Just Not True!
Now, this information is considered to be both outdated and inaccurate. Research has shown that eggs are not only safe to eat but they can be considered the perfect food. In fact, eggs have done a complete 360-degree turn and gone from bad guy to superfood! This is great news for those who love their eggs.
*If you are pregnant or elderly, eating raw eggs, especially the yolks, is best avoided. For everyone else, it’s quite safe.
Here Are Some Facts About Eggs That Might Surprise You
Eggs really are good for you: Did you know that eggs have the gold standard for protein? A whole uncooked egg contains just 75 calories but has 7 grams of good quality protein. They also contain iron, various vitamins, and carotenoids. Eating eggs can lower your blood pressure, increase bone density, keep your thyroid gland functioning and help to build lean muscle. So if you’re a bodybuilder, eggs are your go-to protein source.
Eggs are the only food that contains naturally-occurring vitamin D: They also contain lutein, which protects your eyes from cataracts, and choline, which helps maintain normal cell activity
Carotenoids are antioxidants: These can be converted into vitamin A by our bodies. Carotenoids also protect the health of our eyes, help to prevent certain types of cancer (especially lung cancer), and can even protect our hearts. So much for the bad cholesterol theory…
Duck eggs are higher in fat: and they are much better than hen’s eggs for baking
Eggs promote good skin health: If you want healthy, glowing skin, eggs will nourish your skin from the inside. Much more effective than an expensive moisturiser
Eating up to 3 whole eggs a day is now considered perfectly safe: Good news for those who like to follow a low carb or ketogenic diet. This is an eating plan where the number of grams of carbohydrates eaten per day is restricted, usually to around 50 grams a day. Or if you follow a ketogenic (keto) diet, the limit is 20 – 30 grams a day. This is too restrictive for some, so the low-carb diet is more popular. And either way, you can eat as many eggs as you like.
Eggs are high in protein: They can actually help you to lose weight. They do this by keeping you fuller for longer. That’s one reason why the low-carb diet is so popular. You don’t suffer from hunger pangs like you would do on a low-calorie, low-fat diet. If you have a couple of fried eggs with some bacon or a cheese omelette for breakfast, it will keep you going for much longer than a bowl of cereal with milk
Eggs don’t raise your blood sugar levels: This means they are safe for diabetics to eat. Eggs don’t cause a surge of insulin to be released from the pancreas, so they help to keep your blood sugar stable
Cereal can still form part of a healthy, balanced diet, but many of our favourite brands contain high levels of sugar – especially brands aimed at children.
But are you still not convinced that eggs are the good guys? Are you pining for your usual granola or cornflakes?
Try it for Yourself and See
Why not try an experiment? One day, have your usual breakfast – whatever that may be – the next, try some eggs (fried, scrambled, poached, or boiled) and compare your hunger levels over the two days. Which breakfast did you find was more satisfying? Did you experience an energy slump mid-morning? Would you consider swapping your cereal for a more high-protein breakfast in the future?
I have tried this for myself, swapping muesli for some scrambled eggs with smoked salmon or an omelette with ham and cheese in the mornings. To my amazement I didn’t start feeling hungry until almost 11 pm, and also I didn’t feel as tired mid-morning. This was a revelation! I was usually ready for a nap by 10 am. And reaching for the unhealthy snacks long before then.
The only slight drawback to this was having to get up a bit earlier to make a cooked breakfast. But the result was worth giving up 15 minutes in bed. And there’s nothing like the smell of eggs and bacon to awaken your senses! You will be healthier, and more alert. And the next time you step on your bathroom scales there could be a pleasant surprise there instead of a nasty shock.
Now I continue to favour a high-protein breakfast as it’s much more satisfying. I still enjoy home made granola with fruit and yoghurt on weekends, but eggs have so many benefits, the main one being how they keep me satisfied all morning. And I save money not having to stop off and buy things like sausage rolls, crisps, and cakes to keep me going until lunchtime. And I ate less at lunchtime than before, because I wasn’t as hungry.
Why not give it a try yourself? The results might surprise you. Go to the different ways to cook eggs for delicious egg recipes.
Eggs are versatile, delicious, and filling. So go to work on an egg and have a productive day.
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