We’ve been hearing a lot lately about the unhealthy side of many foods including red meat, cheese and more recently, eggs. There’s been a lot of debate on the topic, and nutritionists have not yet unanimously agreed as to why foods once considered healthy, are now banned as harmful. The same goes for eggs – once a super food, today a threat to your health. But, is this really true?
Eggs are safe for your heart
According to a 2013 study analysis, there’s no sufficient evidence that eggs are linked to heart disease. They were once considered unhealthy because of their high content of cholesterol (212mg); however, eggs only increase HDL, the good cholesterol, and not LDL, the bad one. All in all, this is convincing proof that eggs have been unjustly slated.
Eggs are rich in antioxidants
Eggs pack a high content of antioxidants, especially lutein and zeaxanthin, which gather in the eye retina and protect it from many diseases.
A study reveals that eating 1 yolk a day for a month can increase lutein levels in your blood by 28-50% and zeaxanthin levels by 114-142%.
To conclude, eggs maintain the levels of these two antioxidants responsible for your eye health.
Eggs are one of the most nutritious foods on the planet
Abounding in proteins, vitamins, minerals, and good fats, eggs have all the essentials needed for new life development (a chick!). To be more specific, a large egg has 77 calories, 5g fat and 6g protein with 9 amino acids. Plus, it’s abundant in iron, different vitamins, selenium and phosphorus. An egg also packs around 113mg choline, a vital nutrient for the brain which, according to research, is seriously deficient in the Standard American Diet.
Omega-3 enriched eggs are especially recommended because they have even greater nutritional value. Also, make sure to never avoid eating the yolks as they contain almost all the nutrient s.
Eggs have satiating effect and help you lose weight
Eggs provide satiating effect, which makes you feel full longer, thus keeping hunger at bay.
They are no threat to your blood glucose because they contain quite low carbohydrate levels.
The findings of a study involving 30 overweight and obese women reveal that those who had a bagel for breakfast ate more for lunch compared to those who ate eggs. The same effect lasted for the next 36 hours. Another study including overweight men and women examined the effects of calorie restriction. The subjects were given to choose 2 eggs (340 kcal) or bagels for breakfast. These were the results for the egg group 8 weeks later:
– 61% greater reduction of BMI;
– 65% more weight loss;
– 34% greater reduction of waist circumference;
– 16% greater reduction of body fat
Surprisingly, both groups were given equal number of breakfast calories.
To conclude, having eggs for breakfast can in fact stimulate weight loss.
An egg-ceptional super food
Apart from being extremely health beneficial, eggs are quite inexpensive and versatile when it comes to combining them with other foods.
All in all, eggs really justify their high ranking position on the list of super foods.