You know how one person can say something bad about you and you think your reputation is ruined for life? Well, such is the case with the egg. Yes, the “incredible, edible egg.”
Back in the 1970s the “word on the street” was that eggs were bad for you. They were blamed for everything from high cholesterol to cardiovascular problems to weight gain.
The truth of the matter is this: Eggs are good for you. They contain a wide variety of nutrients that support good health and they never deserved a place on anyone’s “Foods to Avoid” list.
We were once told not to eat eggs because of their cholesterol. However, since your liver produces most of the cholesterol in your body, and it adjusts for what you eat, it turns out the cholesterol in eggs isn’t that bad.
The whites never were considered ‘bad’ for you. In fact the whites contain a lot of the protein portion of the egg and none of the fat (that’s why you have to add a little oil (hopefully a MUFA) to the pan before you cook egg whites; Otherwise they’ll stick. The fat is in the yolk. All of the previously supposed bad-stuff was in the yolks. We prefer eating both white & yolk and we are delighted to be able to without concern again. But if you prefer just the white–you can eat them that way without worry about your heart health.
The “good egg”
Eggs were reinstated as a health food a while back, when major studies cleared them of increasing your risk of heart attack and stroke. Now there is evidence that people who cook (scramble, boil, or poach) one for breakfast — versus eating a bagel with the same number of calories — bypass junk-food cravings and eat fewer calories for at least 24 hours.
While eggs are a good source of nutrients and protein, for reasons that aren’t completely clear, it turns out that they make your body feel fuller longer.
Eggs as brain food
The latest research indicates they’re good brain food, too. Eggs are packed with selenium, a nutrient that can help keep your memory sharp and your thinking fast.
According to the You Docs “People who get at least 55 micrograms (mcg) a day of selenium have cognitive test scores that put them in a league with people 10 years younger. An egg (14 mcg) on whole-grain toast (10 mcg) gets you almost halfway there. Round out your day with some albacore tuna (63 mcg for 3 ounces), turkey (27 mcg for 3 ounces), or Brazil nuts (a mother lode at 270 mcg per half ounce). Repeat the next morning.”
In fact, they belong on your “Foods to Eat” list because not only can they strengthen your heart and help to control your blood sugar, they can even boost your metabolism and help you lose weight.
So How Could the So-called “Experts” Have Been So Wrong?
After all, according to a report in the Journal of Nutrition, eggs should be considered “the whole package.” That’s because they’re inexpensive and contain “the highest quality of protein on the planet.” After all, they include lutein which is known to protect you from inflammation. And many doctors today recognize inflammation as the real cause of cardiovascular problems, not cholesterol. Eggs also have a generous supply of B vitamins, which are also credited with helping to keep your heart healthy.
In addition, eggs contain vitamin D, biotin, calcium, copper, folate, iodine, iron, manganese, magnesium, niacin, potassium, selenium, sodium, thiamine, vitamin A, vitamin B2, vitamin B12, vitamin E, and zinc.
Recent studies suggest that eating whole eggs can raise HDL, your “good” cholesterol, and have little to no impact at all on your LDL, which is your “bad” cholesterol.
One such study was conducted at the University of Connecticut. It involved a group of men who ate 3 eggs every day for 12 weeks while on a reduced carb, higher fat diet. At the conclusion of the study, it was found that these men increased their HDL or “good” cholesterol by 20%, while their LDL or “bad” cholesterol stayed the same. Meanwhile, participants who ate egg substitutes saw no change in either cholesterol level.
Lastly, Eggs Do Not Cause You To Gain Weight.
In fact, nothing could be further from the truth, and this is the point I want to concentrate on today. Contrary to popular belief, eggs, especially egg yolks, actually help you lose weight. You see, egg yolks are loaded with so many densely packed nutrients that they can leave you with a very full and satisfied feeling. As a result, research suggests, you will eat less after you eat an egg and, consequently, you will lose weight.
Add to this the fact that eggs promote your ability to properly regulate the hormones that help you burn fat, and you’ll want to kick the person who told you stop eating them years ago. Just think of how many delicious breakfasts you’ve missed? Not to mention the pounds you could have lost.
Popularity: 1% [?]