Are you tired of the ongoing debate about whether eggs are good or bad for your health? For years, we’ve been told that eggs are high in cholesterol, leading to a greater risk of heart disease. But recent studies have challenged this notion, suggesting that eggs may actually be a valuable addition to a healthy diet.
In this blog post, we’ll explore the health benefits of eggs, discuss how to incorporate them into your diet, and clear up some common misconceptions about this versatile food. So, if you’re ready to crack open the truth about eggs, keep reading!
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What New Research Says About Eggs
So even though the egg debate continues to persist, the most up-to-date evidence shows us that there is little to no correlation between egg consumption and cholesterol. In fact, there are so many benefits to eggs from a nutrient profile perspective, so we’re going to dive into that.
Eggs are versatile food that can be cooked in many ways and provide numerous health benefits. Here are some key benefits of eggs:
Eggs are a great source of protein, with about six to eight grams of protein per egg. They also contain all the essential amino acids, making them a complete protein source. Protein is essential for building and repairing tissues, and it plays a vital role in many chemical reactions in the body.
In addition to protein, eggs are a good source of healthy fats, including monounsaturated and polyunsaturated fats, as well as some saturated fat. These fats can help with the absorption of certain nutrients, such as vitamins A, D, E, and K. Eggs also contain essential fatty acids, which many people are deficient in.
Eggs are also a great source of various minerals, including phosphorus, calcium, potassium, and magnesium. Additionally, they are a great source of choline, an essential micronutrient for your brain and nervous system. They are a low-cost food that provides high nutrient density, meaning that they are packed with essential vitamins and minerals.
While egg yolks do contain dietary cholesterol, research has shown that there is no link between dietary cholesterol and blood cholesterol levels. Therefore, eggs can be a healthy part of a balanced diet. Also, as a reminder, cholesterol is what forms our sex steroids. We need fat for optimal hormone production.
Now, here are some other considerations about eggs. You can have an egg sensitivity or an egg allergy, so it is important to be able to assess this. Even though there are many benefits to eggs, and I encourage anybody who can eat them to do so, we do want to factor in that you could have an issue with eggs.
If you know that you have an allergy, obviously, this would not be appropriate for you. However, you could do blood testing, skin prick testing, or a food challenge, such as a food elimination diet, to look for food allergy or sensitivities.
In the case of the food challenge, you would eliminate eggs entirely for three weeks. Then, at the end of three weeks, or up to six weeks, you would reintroduce the eggs.
A serving of eggs is two eggs. You can reintroduce two eggs in the morning and two eggs at night. After that, you would not have eggs again for an additional three days, and you track your symptoms, such as digestive issues, headaches, joint pain, systemic inflammation, or skin issues, for an entire four days. Then, you would be able to determine if you had a sensitivity to eggs, or even a potential allergy.
Unless you have a sensitivity or allergy, I encourage you to include eggs in your diet. It is not going to affect your blood cholesterol or contribute to heart disease, and there are many other reasons why eggs are beneficial.
I hope that this was helpful. If you love eggs, definitely give it a like, give it a share, and make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. I look forward to seeing you next time.
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