Egg nutritional benefits + Egg Whites vs. Egg Yolks. This is a topic that we have been addressing for a long time and we will look at the benefits of eating egg whites and egg yolks. Is the egg good for you?
Egg whites are a key part of every weight loss program, and I’m sure you’ve heard of health and fitness enthusiasts swearing every morning with ” white eggs and spinach omelettes.”
So what’s wrong with that egg yolk?
Unfortunately, most egg recommendations have been inaccurate for years because of some old scientific studies.
First of all, we should look at the scientific arguments about eggs. Here are Egg nutritional benefits and facts.
1. Eggs are full of saturated fat.
Unsaturated fat is not a reason for heart disease.
In the biggest meta-analysis of synthetic studies evaluating saturated fat and heart disease with 347,747 participants, there was no correlation between them.
Another Cochrane survey of more than 59,000 participants found that people who reduced consumed saturated fat were more likely to die or have a heart attack.
The fear of saturated fat is a bit misleading for healthy people.
2. Eggs are high in cholesterol.
This also true, but people react differently to dietary cholesterol.
Seventy percent of people who eat eggs do not see an increase in “bad” cholesterol, and 30% of others see only a slight increase in LDL.
Healthy eating people seem to see the benefits of cholesterol from eating eggs. In one study, 2 eggs per day for 6 weeks increased good cholesterol by 10% in people on a good diet.
3. The USDA does not recognize eggs as healthy.
Because of our first two points, the USDA does not call eggs “healthy,” but they have updated their recommendations in 2016 to avoid mentioning high levels of cholesterol.
The truth is this: If you trust the USDA or the government to maintain your health, you are giving yourself a lot of opportunities.
A few years ago, the government told people to start a healthy day with muffins, bagels and sweet corn.
Government recommendations are moving much slower than science.
4. Is the egg good for you?
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5. Eggs are the best source of full protein.
Egg super molecule contains all the essential amino acids.
Eggs contain 5-6 grams of protein depending on size, so they are a good source of protein.
6. Eggs are filling.
Numerous studies show that eggs promote satisfaction, have a high satisfaction rate, and help control hunger. It may help you eat less of your next meal.
7. Eggs contain antioxidants that are helpful for the eyes.
Lutein and zeaxanthin (z-ah-zan-thin) are two of the most powerful antioxidants that can strengthen your eyes’ retina.
In a controlled study, intake of 1.5 eggs of turmeric per day for 4.5 weeks increased blood lutein by 28-50% and zeaxanthin by 114-142%.
8. Eggs do not cause heart disease or heart attacks.
In a review of 17 studies with 263,938 participants, no association was found between egg consumption, heart disease and heart failure.
9. Eggs contain most vitamins and also nutrients which we need.
More specifically, it contains Vitamin A, Folate, Vitamin B5, B12, B2, D, E, K, Phosphorus, Selenium, Zinc and Calcium.
In addition, pasture-fed eggs contain more omega-3 fatty acids than non-pastured eggs
10. Is there any benefit to eating only egg whites?
The problem with the egg white approach is that most of the above nutrients are found in yolk.
Egg whites are a great source of full and fat-free protein.But it is usually best to eat one whole egg. The exception is if you avoid fat or eat less calorie foods.
11. How many eggs can I eat per day?
There are numerous studies showing that people have no side effects after eating up to 3 whole eggs per day.
You can probably eat more and everything will be fine. But this is the science we currently have on the subject.
I don’t eat more than 2 eggs a day because my skin is sensitive to biotin and omega fatty acids.
But it’s a personally thing to only me.
12. Is that a rule to eat eggs to be healthy ?
- Of course not!
There are so many my plants which support eating herbs. But make sure there are no superfoods of eggs that can be found in plant sources.
Eggs are incredibly healthy, but so are many other foods.
Don’t think you need to eat eggs to be healthy.
If you like them and they will work for you, think about incorporating them into your diets.
Every time you add large amounts of fresh foods to your diet.
you have to take note of your body and notice any side effects.
Whether food is healthy for you or not is considered “healthy” by everyone else.
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It changes our eating habits and re-explores what we should and should not eat.
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