I’ve been doing some research on eggs b/c there’s a lot of false stigmas around them, mainly when it comes to the yolk. Instead of trying to paraphrase everything I’ve found, I came across an article that summed it up perfectly, so I wanted to share part of that instead.
1. Eggs Won’t Make You Fat
I’m not going to reveal my final numbers until the process is done and all blood work is completed, but I’ll tell you this–eating three eggs per day has NOT made my health worse. If anything it’s made it better. I’ve been stronger, have lost body fat (not just pounds), and I feel spectacular. And I must mention, this has all happened despite the fact that I’ve suffered two back injuries and have backed off training during the process.
2. The Eggs-Cholesterol Relationship is Misleading
Eggs don’t raise cholesterol the way you think. And when you combine eggs as part of a low(er) carb diet, it actually raises the good stuff (HDL) without doing any damage to the bad (LDL). Add that to an increasing number of studies that shows the cholesterol benefits of eating eggs, (see here, and here, and here) and it’s becoming harder to deny the truth: Eggs are a “health” food and they don’t cause heart problems.
3. Eggs are a Super Food
I know that we all become tired of marketing buzzwords like “super foods” and “power foods.” (and yes, I take full responsibility to adding to that mess) But sometimes the label fits so well that there’s no better way to describe what you’re eating. Eggs fall into that category. Research has shown that eggs can do everything from improve your immune system to help your brain function better, as well as build muscle and make your skin look better. And the research continues to grow. Recently, Canadian researchers found that eggs have twice as many antioxidants as apples. Here’s a list of 8 benefits of eggs–backed by science–that make this food so uniquely valuable.
4. Diablo Eggs are Delicious
Part of this process has meant trying out many (many) new egg recipes. While I enjoy eggs, I also have a wife who eats many meals with me and her sophisticated taste buds require variety. She can’t dig in on the Born Scramble every day of the week. Enter Diablo Eggs. This new spin on deviled eggs is a culinary treat. I don’t include the chorizo, but if I ate pork, I would imagine it would only improve this dish. Check out this quick and easy recipe (it’s a video you can follow) and let me know what you think.
5. Eggs aren’t Just for Breakfast
I’ve now made eggs on pizza, on burgers (my new favorite), and even in oatmeal. Don’t judge until you try them. In fact, we have a list of 20 ways you can add eggs to your meal. (I’ve tried 13 of them)
6. Cook Your Eggs to Unlock More Benefits
If you haven’t read this smart post by Dr. Mike Roussell, you should check it out. It dissects some of the most common myths about eggs. And that includes the idea that uncooked eggs provide your body with more nutrients. Ever since I watched Rocky, I’ve been intrigued by the idea of downing a few raw eggs. (and by intrigued, I mean I tried it in my younger days). So are raw eggs more potent? No. In fact, cooking your eggs can ensure that you enjoy more of the nutritional benefits. Oh yeah–and the cooked version taste a lot better, too.
7. Cook your Eggs in (healthy) Fat
I used to coat my pans in butter, olive oil, or some sort of spray when making eggs. And then I discovered coconut oil and it changed how I prepared my meals. From an enjoyment standpoint, coconut oil doesn’t make eggs taste different (which can definitely happen with olive oil). Great taste is always preferred, but coconut oil has been linked to dropping body fat, raising good cholesterol, and fighting off viruses (due to lauric acid). I’d recommend giving it a try, and see what it will do for your meals.
8. Eat the Yolk
Just in case this was lost in translation, I’m eating three whole eggs per day. Not just the whites. And the reason is simple: The yolk is the best part. Both in taste and nutrition. The yolk is where you find all of the fat soluble vitamins (A, D, E, K) as well as the majority of zinc, calcium, folate, and memory boosting lecithin. And you can’t forget Vitamin B12, which has been shown to help with fat breakdown. And while the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs. So if you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk.