An Egg-ceptional Food For Weight Loss
by Dinneen
Filed under Blog, Nutrition, Weight Loss
Over the past few decades eggs have gotten a bad rap. They were deemed bad for us and told they were a sure-fire way to a heart attack. But scientists and researchers have now changed their tune and let eggs out of jail. A growing body of evidence now shows that eggs can supply essential benefits for the brain, the eyes, the heart, and yes, even help with weight loss — without any clinically significant impact on cholesterol.
Setting the Record Straight about Cholesterol
Studies have shown that there is virtually no association between eating eggs and the risk of heart disease.
Although egg yolks do contain cholesterol, researchers now know that levels of saturated fat in the diet, not dietary cholesterol, is what has the greatest impact on blood cholesterol levels, which are thought to predict heart disease risk.
But Are Eggs Really Healthy?
Yes! Eggs are an egg-ceptional whole food (I couldn’t resist). So if you haven’t been eating eggs lately, here are some facts so you don’t “chicken out” and won’t be afraid of eggs (including the yolk):
Excellent Source of Protein
Eggs are a natural, high-quality food that is one of nature’s most nutrient-dense foods (meaning it has a very high proportion of nutrients per calorie). For the approximate 60 calories of a large egg, you get roughly 6 grams of the highest quality protein around (about 11% of the daily value).
Boost Brain Health
Eggs are a source of the B vitamin choline. Choline is a vital nutrient that contributes to fetal brain development, prevents birth defects, and aids in the brain function of adults.
A striking 90% of Americans are choline deficient, so eating an egg time-to-time time will only help you. This is especially true concerning pregnant women, as choline is necessary for brain and memory development in the fetus.
And the choline is found in the egg yolk. So don’t forgo the egg yolk. Egg yolks have also been found to have anti-clotting agents, which help reduce the risks for heart attack and strokes.
Seeing is Believing
Another good thing about egg yolks is that they contain carotenoids that have many beneficial effects on eye health. A diet rich in carotenoids guard against cataracts and age-related macular degeneration, the leading cause of blindness.
Helps With Weight-Loss
Studies have shown that eggs may be helpful in weight loss because of two effects: one on the changes in blood sugar (the glycemic index), and the other on our sense of fullness & satiety.
When we eat eggs along with other foods high in carbohydrates, the increase in our blood sugar and insulin levels is slower and we don’t get that big swing up and then down. This helps keep the body’s sense of hunger in check.
Also, eggs’ satiety index is 50% more than that of most breakfast cereals – meaning eggs keeps you fuller twice as long.This effect on satiety could be very important as part of a weight loss program or of a program to minimize weight gain.
Not Just For Breakfast
Eggs need not be only for breakfast. I’ll often have them for lunch or dinner, along with a salad, beans or a vegetable, and some bread. Plus, they’re SO versatile! When I have leftover veggies I often chop them up and add them to an omelet.
So I urge you to add eggs to your diet.
Like anything else, it’s all about moderation. Having eggs a few times a week will make you healthier, give you more energy, and provide you with a variety of essential vitamins and minerals you won’t find anywhere else. Now that’s egg-ceptional!
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“The incredible edible egg”
Nice write up. I love adding several hard boiled eggs to my salads. And omelets… I don’t even need to go there