Eggs
Everything you could possibly want to know about nature's multivitamin!
Last week, I started off the Superfood Sunday series with a low-hanging fruit (if you will) -- a post about blueberries. It’s well-known that blueberries are unbelievably healthy and I hope my writing confirmed that for you.
There is no better time to introduce a food that is a bit more controversial. This week’s focus is on eggs; the discussion will include the benefits of egg consumption, an explanation on misconceived notions, and ways to incorporate eggs into your daily nutritional regimen.
Let’s first clear up a big misconception -- one that you may hold to firmly, to no fault of your own!
Cholesterol – Friend or Foe?
It’s a fact that eggs contain a relatively large amount of cholesterol with roughly 185 milligrams (mg) in one large egg. Some dietary guidelines recommend we consume no more than 300mg of cholesterol per day… important to point out but this recommendation is also a muddied topic that can be discussed at a later time.
The misconception we’re talking about today lies in the idea that ALL of the cholesterol we consume goes directly to the circulating cholesterol in our blood and other bodily tissues. When in fact, the liver produces the overwhelming majority of the cholesterol that is found in our body and the liver regulates the amount of cholesterol it produces based on how much is consumed through our diet, a process to keep our system in balance.
New research has blown the doors off the argument around this topic. I’ll summarize here but encourage you to visit the references at the end of this post for more details. Studies* are now indicating that the cholesterol consumed in our diet has a negligible impact on blood cholesterol in MOST people and instead, modifiable lifestyle factors play a much larger role (did someone say exercise?).1 Further, it’s been published that the true finger of blame for raising cholesterol levels should be pointed at an excessive consumption of saturated and trans fats in industrialized foods.2 Unfortunately, many foods that are high in cholesterol are also high in saturated and/or trans fats, however, eggs are NOT -- they have just 1g of saturated fat each.
It’s important to point out that cholesterol is actually a vital component of cell membranes, critical for synthesis of hormones such as testosterone and estrogen, and vitamin D production. The problem comes when cholesterol is too high and it begins to get lodged inside blood vessel walls causing plaque buildup and arterial hardening, also known as atherosclerosis.
*Note: These studies focused primarily on healthy individuals without a history of high cholesterol or heart disease. Those that have high cholesterol and/or cholesterol absorption issues may react differently and should be aware.
The Benefits of Eggs
Eggs are often touted as ‘nature’s multivitamin’ as they contain a significant number of nutrients with a low-calorie content; this is where you’ll hear the term ‘nutrient dense’. A single large egg has about 6 grams of protein, 5 grams of fat (the healthy kind!), and only 70 calories. Most of the healthy nutrients and cholesterol are found in the egg yolk yet the egg white is rich in protein as well.
What makes an egg so special you might be asking?
1. High-Quality Protein Source
As mentioned, eggs contain 6 grams of protein and even more important is that this protein is very high-quality. A high-quality ‘complete’ protein has a proper makeup of all the essential amino acids (those that must be consumed via diet/supplementation) and is easily digested. Compare this to a protein that is of lesser quality, such as beans which don’t contain all the essential amino acids and are less digestible… spoken from experience.
Simply put, 6 grams of protein from eggs is not the same as 6 grams of protein from beans. In fact, it’s been shown that cooked eggs (Rocky Balboa had it all wrong) contain a protein quality that is superior to beef.
2. Vitamins & Minerals
Surprising to many, as we typically attribute vitamins and minerals to fruits and vegetables, eggs are packed full of these. In fact, eggs contain a load of B vitamins along with vitamins A, D, E, and K. Astonishingly, 10-30% of our recommended vitamin intake can be consumed in two eggs, depending on the nutrition the hen received. Eggs also contain a good amount of phosphorus, calcium and potassium – minerals which are critical to bone health and other vital bodily functions.
3. Lutein & Choline
Eggs are chock-full of two very important compounds called lutein and choline. Lutein is a powerful antioxidant that has positive effects on our eye health. More specifically, it protects the retina from the consequences of aging, UV light damage, and other health deteriorating effects.
Choline is a nutrient that is essential to various functions throughout our body and brain. Most significantly, choline is a precursor for acetylcholine -- a neurotransmitter that plays a major role in brain development, cognitive function, mood, and muscle control. Eggs contain the highest dietary source of choline, second only to beef liver… which if I was a betting man, I would bet most of you aren’t consuming beef liver on a regular basis! Twenty-five percent (25%) of the recommended daily intake of choline is found in one large egg!
Conventional vs. Pasture Raised vs. Free Range vs. Organic vs…
As with many foods nowadays, there are a plethora of options for purchasing eggs at varying price ranges and marketed health benefits/consequences. In fact, eggs may be the food where this conversation is the most prominent.
Unless you have a few hens in your backyard or have a friend that does (which is ideal and I’m jealous), you’ll see many different options for eggs at your local store. You’ll see eggs labeled as conventional, pasture-raised, free-range, cage-free, organic, the list goes on. For the sake of time and your attention, I won’t go into the details of each, however, here is some definitional information for you:
Organic refers to the type of feed the hen receives while the other four terms point out the living conditions the hens are raised in (see below).
Conventional eggs come from hens that are confined to a cage space that’s about the size of a sheet of paper. With this, conditions aren’t the cleanliest as you might imagine (a quick google search will prove that) and these hens are given low-quality feed.
Pasture-raised eggs, often considered the ‘gold standard’, are from hens that are allowed to roam large grassy areas to forage for insects and be exposed to sunlight. Pasture-raised eggs are known to contain significantly higher levels of vitamins, minerals, and other health-promoting nutrients.
Free-range eggs come from hens that have limited outdoor access but provides the second-best living conditions to pasture-raised eggs.
And finally, cage-free eggs are from hens that don’t have outdoor access but are less confined than conventionally raised hens.
A quote I heard recently that applies to the above is “Don’t let perfect be the enemy of good”. Although it’s a fact that pasture-raised eggs are higher quality and more humanely raised, conventional/free-range/cage-free eggs are also excellent high-quality protein sources, containing vitamins and minerals at a lower price point. If pasture-raised eggs aren’t in your price range, don’t let that deter you from buying eggs altogether!
How can you incorporate eggs into your daily diet?
Eggs are one of the ultimate breakfast foods and also a great addition to many different dishes. It’s important that you consider what you are cooking your eggs in and eating them with. In the past, eggs were often demonized unbeknownst that cooking them in bacon grease and eating them with a stack of waffles and syrup was actually the cause of deteriorating health.
Below are four of my favorite ways to incorporate eggs into my daily diet. For non-stick cooking, I recommend using avocado or olive oil spray.
1. Breakfast Scrambles
Breakfast scrambles are one of the most versatile breakfast dishes out there. Toss one or a few of your favorite vegetables (spinach, mushroom, onion, cherry tomatoes, peppers…etc.) into a pan coated in cooking spray. Let this cook for two or so minutes and then add 2-4 whisked eggs. Cook through and enjoy them topped with ketchup (no judgement) or hot sauce for a high-protein, nutrient-packed breakfast! Bonus: Add in a meat option as an additional protein boost!
2. Protein Bowls
One of the healthiest meal prep recipes is a high-protein bowl and it’s pretty simple to make. You’ll need a few of your favorite-colored peppers and an onion. Cook these down in a pan sprayed with avocado or olive oil. In another pan, brown 1-2 pounds of lean ground beef, turkey, or chicken (I usually do a combination). After both are cooked thoroughly, combine them and season to your liking. In the open pan, scramble 6-10 eggs and then add to the veggies and meat — let simmer. It might sound like an odd concoction but throw a serving of this on top of white rice and you’ll be hooked!
3. Quick Dinners
Another way I like to incorporate eggs is by adding them as a ‘plus one’ to whatever protein option I’m having for dinner. For example, I often fry a couple of ‘over medium’ eggs and enjoy them alongside a piece of steak, pork chop, or turkey burger.
4. Soft/Hard Boiled
Boiled eggs are a cheat code when it comes to incorporating high-protein snacks throughout the day! Pair a couple of boiled eggs with a protein shake and you’re in business to hit that ultimate goal of 1 gram of protein per pound of body weight per day. Surprisingly, there are many different tips for making the perfect boiled egg … use this article as a guide! (https://grantourismotravels.com/how-to-boil-eggs-perfectly/)
How many eggs should you consume per day?
Most nutritional guidelines recommend consuming 1-2 eggs per day. However, this is a very ‘cut and dried’ recommendation and doesn’t factor in an individual’s activity level and caloric needs for the day. Many high-level athletes that are in peak condition consume 10-12 eggs (!) per day and report remarkable benefits from the additional protein and dietary cholesterol. While it’s unlikely that you need or would even want to eat a carton of eggs per day, I typically consume 3-5 eggs every day and find it an easy way to incorporate protein and beneficial nutrients.
Leave any comments or questions you have below!
Quote of the week:
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
– Tom Stoppard
Works Cited:
1. Doi: 10.3390/nu10091272
2. Doi: 10.1017/S00296651
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3. Doi: 10.3390/nu11030684
DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.