Eggs do not give you heart attacks

Eggs do not give you heart attacks. In fact, many studies have shown that eating eggs can actually reduce the chance of heart disease, and strokes, among the many other positive health attributes that eggs provide.

What IS true is that eggs have been unfairly demonized over the years. I’ve always loved eating eggs so I pretty much ignored the eggs/heart attacks stuff – and I’m glad I did. Eggs are a super food, and eating them can be very good good for you. Here are a few reasons why you should have your eggs – your WHOLE eggs – at meal time.

Eggs are satisfying

Eating an egg is nothing like eating a rice cake. Eggs are satisfying. Eggs are packed with protein and a little careful preparation can result in a glorious meal. When you choose an egg, you are probably not choosing other unhealthful choices. There’s actually science behind this fact – the “Satiety Index” – that proves that when you eat an egg, you feel like you’ve had something significant to eat.

Many studies have been done, analyzing whether or not choosing eggs for breakfast over other choices. One particular study gave equal calories for breakfast, with one group eating bagels, and the other group, eggs. The egg-eaters saw dramatically better weight-loss results.

According to an article on AuthorityNutrition.com,

“In another study, overweight men and women were calorie-restricted and given either a breakfast of 2 eggs (340 kcal) or an isocaloric breakfast of bagels. After 8 weeks, the egg eating group had a (14):

  • 61% greater reduction in BMI.
  • 65% more weight loss.
  • 34% greater reduction in waist circumference.
  • 16% greater reduction in body fat.

…even though both breakfasts contained the same number of calories.”

So eggs might have some fat and cholesterol….but they might also curb your craving for that doughnut or second helping of bacon.

Eggs are affordable

What more can I say? You get a lot of bang for your buck with eggs. For a $4 dozen, you’re paying about $1.32 per pound. Compare that to almonds at about $7 a pound (at the time I’m writing this, January of 2016), or $7 a pound for flank steak, or even $3.50 a pound for pork chops… It’s a good protein and it’s cheaper than the rest.

Eggs can be cooked even by terrible cooks

Anyone of age can learn to cook eggs. Seriously. You need only a few things to cook an egg! A pan and some kind of oil, butter, or cooking spray, a spatula, heat, and the egg. And if you’re me, a pinch of salt or some hot sauce to ramp up the flavor.

Eggs are a great source of high-quality protein, vitamins, minerals, good fats, and more.

According to AuthorityNutrition.com, 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.
  • Eggs contain large amounts of the antioxidants Lutein and Zeaxanthine, which dramatically lower your risk of age-related eye disorders.

Egg Yolks or Whites? 

Yes, it’s true that eating egg whites gives protein and avoids much of the fats. But you’re missing out on almost all of the nutrients, when you miss the yolks. Your body needs that “good stuff” or it will crave foods to get it!

Here’s some more data that you might find surprising — and that might convince you that the small amount of (good) fats that egg yolks have, are well worth the dense nutrition.

Nutrients: Egg Yolks Versus Egg Whites

Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0 94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

If you ask me, eating eggs – whole eggs – is a great choice. If you choose just egg whites, your body will still ask for the nutrients that it needs – and you may end up eating other things that destroy your efforts to cut fat or cholesterol.

There are few foods out there that give you so much, for so little – in effort, cost, taste, and nutrition! Eat your eggs!

References:

“Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies” http://www.bmj.com/content/346/bmj.e8539

“Why are eggs good for you? An Egg-ceptional Superfood” http://authoritynutrition.com/why-are-eggs-good-for-you/

“Eggs” https://www.craftybaking.com/learn/substitutes/eggs

“The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use?” http://www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/

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