Eggs have been demonized in the nutrition world for a long time. The truth is they are a nutritional powerhouse! So don’t skip the yolk!
An amazing source of protein, heart-healthy omega-3 fatty acids and nutrients including selenium, vitamin B12, phosphorus and riboflavin, all of which are needed for overall health. Did you know that eggs are one of the few natural sources of vitamin D? I always eat the whole egg!
Cholesterol concern in the yolk is the reason for the egg white only craze. One large egg has about 186 milligrams of cholesterol, all in the yolk. Years ago scientists branded cholesterol in foods as the main culprit for unhealthy cholesterol in the blood, which they said would lead to heart disease. Now we know the real threat are sugars and trans fats. Other studies, in fact, show your body actually needs cholesterol found in eggs and meats.
Eggs can vary in their amount of powerhouse nutrients depending on the size and also how the chickens are raised (for another discussion!) On average one egg has only 75 calories, a HUGE 7 grams of high quality protein and 5 grams of fat.
Here is the nutrition profile for one large hard-boiled egg (50 gm):
- 78 calories
- 6.3 grams protein
- 5.3 grams fat
- 0.6 grams carbs
- Cholesterol 186 mg
- Selenium 15.4 mcg/22% DV
- Riboflavin .3 mg/15% DV
- Vitamin D 44 IU/11% DV
- Vitamin B12 .06 mcg/9% DV
- Phosphorus 86 mg/9% DV
- Vitamin A 293 IU/6% DV
- Folate 22mcg/5% DV
Eggs are a powerhouse of disease-fighting nutrients that can help reduce your risk of heart disease, NOT cause it! Eggs can also improve eye health, maintain liver function and brain health.
If I have a client that struggles with cravings and snacking I have them boil eggs and have them ready in the fridge as a snack. The high protein content can help aid in weight loss by curbing their cravings. It’s a lifesaver snack for me 🙂
If you like to fry your eggs use butter, ghee or coconut oil. Stay away from spray Pam and other processed vegetable oils. Olive oil is not even the best choice for frying up that egg because it has a low smoke point and changes at high temperatures.
Remember, the newest research says inflammation caused from sugars, processed foods and oils like vegetable oil are the culprit for disease, not the cholesterol in foods like eggs.
So if you only eat only the whites you are missing out on half the protein and all these nutritional benefits that come from the yolk. So next time you order that egg white omelet think twice!! Go for the whole egg 🙂 Comments welcome below!!