Eggs are great little self-contained packages of body-bolstering nutrition.
They each contain about 70 calories made up of protein and fat, along with a good complement of vitamins and minerals (aka micronutrients), and are low in carbohydrates by nature.
You can cook them a million different ways, include them in lots of recipes, and they make a solid foundation for a meal and awesome little satisfying snacks!
In order to reap the full benefits of including eggs in your diet, let me encourage you to eat the whole thing - yolk and all!
An egg is made up of two parts - the white and the yolk. An egg white is essentially comprised of pure protein, without many calories (less than 20, so about 4 grams of protein) but also not much else. The yolk is what contains all of the vitamins, minerals, protein, and fat that makes eggs so nutritious. There’s definitely a time and place for fat-free protein and egg whites can be great for that, but for an all-around nutritious addition, the whole egg is the way to go!
It’s been a long-believed misconception that consuming eggs would cause your cholesterol levels to climb, but dietary and blood cholesterol have been proven to be separate things - meaning that eating foods that contain cholesterol, like eggs, does not necessarily affect the cholesterol in your blood.
Although it is still suggested to limit saturated fat intake for heart health, of which egg yolks do contain a small amount, the “good fats” also contained in eggs (mono- and poly-unsaturated) are thought to be heart-healthy and help with cholesterol too.
(We took care of our clients' chickens once when they were on vacation as you can see, and look what they gave us!)
The yolks also contain lots of vitamins and minerals (vitamin A, vitamin D, choline, B vitamins…) that help us fight disease while keeping our eyes, skin, and memory healthy among other things, so give the yolk another chance before you toss it!
But just like with any food, moderation is always a good concept to keep in mind - just because eggs have nutritional merit doesn’t mean you need to switch to an all-egg diet! Balance is always my preference, and it applies to everything :)
Even if you’re trying to lose weight, eggs are so satisfying and nutritious that they can find a place in almost any plan. Try having one or two as a snack or in a salad - they’re great!
If you’re concerned about having too much fat in one sitting from incorporating some eggs, try having one or two yolks with a couple of additional whites… That way, you can get the benefits from the yolks with an extra hit of protein for an even more filling meal, keeping your calories down but your nutrition up!
So go get your hands on some eggs, and use the whole thing!
What’s your favorite way to work eggs into your diet? Let's share some ideas!
Please feel free to comment, upvote, or resteem if you'd like :)
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Eggs are amazing. My toddler son is obsessed with egg yolks. I eat two boiled eggs and a green smoothie daily and it fills me up until dinner. I love how these little guys are so packed with nutrients and like you said, you can cook them a million different ways. I plan on owning a flock one day so I can collect and eat fresh eggs daily!
I love boiled eggs! I like to put black pepper + Frank's red hot sauce on them :)
Nice!! Me too - Frank's red hot sauce is sooo good :) they made some commercials that were hilarious (and accurate) - "I put that sh*t on EVERYTHING!" :D :D :D
And you can find eggs anywhere in the world. On your healthy eating list, you can always keep it. I like eggs when it is full boiled. How about you, @annemariemay?
As for me I just love boiled eggs. Sometimes I boil about 12 eggs and I keep them in the refrigerator as a snack.
I've not been experimenting adding additional ingredients to my boiled eggs. For example cayenne pepper, or Italian red sauce.
Awesome, guys - me too! I almost always have boiled eggs in my refrigerator... They're so easy to just grab one on a busy day! I really like to put hot sauce on them like @showtime24, or garlic salt and black pepper... Sometimes a little dab of guacamole :)
I also like eggs poached or fried over easy, where the yolk is runny... I could basically eat an egg on top of anything - I think it makes lots of things better!
Thanks for the comments, guys! :)
I just had my meal. Yes, eggs were there. Adding something with eggs like pepper, sauce makes it more tasty.
I use to drink two yolks before my pass. gives me a lot of power
I don't really understand what this means, but power is always a good thing I imagine! :) cheers, friend!
Definitely agree with this. I eat eggs pretty much every day.
The whole cholesterol thing is a myth. Just as you say, dietary and blood cholesterol are completely separate things, yet this is still the paradigm that is pushed in the mainstream and that most people belief.
Definitely best if the eggs are from pasture raised, soy feed free chickens though :)
Yes!! I'm so glad!
I wish it was more widely accepted that the old beliefs about cholesterol are both dated and flawed, because I think it would make a lot of people feel more free and less stressed out about food choices - not to mention letting everyone get some nutrients back in their diet from a healthy, natural source :)
I completely agree about pasture-raised, soy feed free - I'm all about humane and healthy practices regarding animals :) and I have many feelings about soy haha... I won't get started here, but I'm glad we're on the same page!
Thanks for the comment and for the support!
Hi, I used to eat them boiled with spices, but I got bored, and now I eat them scrambled with spices, chopped broccoli, mushrooms or kale with cheese sometimes, bacon on the side and a jalapeno....delicious. Great informational post, followed!
Oooooo, that sounds so good... I like that too - I often find that my egg scrambles become more veggies than eggs because I get excited when I'm chopping everything up haha, but I like it that way! Good call on the bacon and jalapeno, I bet that's amazing! Thanks so much for the support and thoughtful comment, following you back! :)
You're welcome! I buy the chopped veggies and sliced mushrooms, so I don't have to chop...don't have time to chop haha. Sometimes I cooked them with garlic and onion as well....super delicious!
This blog was really interesting, I am 95% Vegan ( I try ), however I used to eat like 6 eggs in the morning of which 2 were with yolk, therefore I totally agree on the benefits!
So glad you enjoyed it! If you don't mind me asking, how is it going as a plant-based bodybuilder? I'm sure you have to be careful about getting enough complete protein in your diet, right? I'm so curious - excited to be following you! Thanks for the comment! :)
To tell you the truth I try to not to count all my calories, by now I know just by looking at my plate if all there is, is enough. Thank you so much for following me, Ill try my best to keep you hooked in 😄
Eggs are great indeed!!! I start my day with an omelette and it gives me the energy I need to keep up with my busy schedule.
Omelettes are great because they are so versatile! They can take on whatever flavors you would like and depending on how you make them, it can be a completely macro balanced meal! :)
yes :)
I have been utilizing a muffin tins and baking mini omelettes. They are easy to customize with what you bake in them or top them. I like to add veggies, hummus...also easy to turn into a sandwich!
This is such a great idea! I used to love to mass-prep omelettes when I worked in sales, because I was in the office from 7:30am onward... I liked being able to count on a healthy breakfast!
I didn't use a muffin tin though, but I wish I had! It's such a great way to manage portion sizes if that's important to you. I also agree about customizing - each little omelette can have different ingredients, so you don't have to commit to a single flavor for the whole week!
Love the sandwich idea too - I've only ever had fried or scrambled eggs on sandwiches, but I'll have to try this :) thanks so much for your comment!!
Easy to portion, customize, store, carry...egg muffins can be a real game changer for meal preppers!
Otherwise, hard boiled with salt and red pepper flakes is delicious, although I don't waste the water on full boiling, I just (dream) steam them...
I usually eat eggs whites by themselves. Or sometimes I eat them with spinach, tomatoes, onions, and red/green bell peppers. Still am working on different combinations. How do you like eating your eggs?
Do you usually stick to a pretty low-fat diet? Egg whites are great for fat-free protein :) you're smart to add in the veggies for extra nutrients! I like them scrambled with veggies too, hard boiled for super quick snacks, and basically on top of anything - I love a runny yolk on a burger, a poached egg in an arugula salad... I also love a dish called shakshuka, which is basically eggs cooked in a spicy tomato sauce. So good! Thanks for the comment, friend! Love to see another fitness fanatic here! :)
Yeah, its super hard especially since I love eating bread SMH!!! Not really a big fan of hard boiled eggs, but I guess its what my body needs. I am interested in this Shakshuka it sounds delicious. Of coarse I love motivating others and inspiring them to start and continue their fitness journeys. This is why I currently have 2 challenges the #50pushupchallenge and #50squatchallenge. Thanks for your response! :p
The main reason why I remove the yolk is due to the cholesterol.
As you stated, keeping one or two is fine!
Moderation is always good :) try not to worry too much about the cholesterol if you can - eating cholesterol doesn't affect your blood cholesterol levels, so you can breathe easy!
Great info to know and yes moderation is the best way to go for everything! Agreed!
Never leave the grocery store without a tray. Scrambled for breakfast along with some stuff and most often include a little two egg omelet with whatever supper is going or just on it's own with some beans or lentils.
Just makes me feel fed without feeling fat.