Another one of natures wonder foods with a massive array of benefits to bodybuilders, athletes and anyone wanting to live a healthy lifestyle, lose fat or build muscle. Eggs often get some bad press due to the fact that they contain fat and many people link eggs to such horrible things as heart disease, clogged arteries, strokes and high blood pressure. Well I’m here to tell you that this is not so. Eggs have a large number of health benefits and may in fact in a lot of cases reduce the risk of the above ailments that they are accused of causing.
So let’s take a look at the good old egg shall we:
1 large (46.0 g)
Amount per Serving
Calories from Fat 63
Total Fat 7.0g
Saturated Fat 2.0g
Polyunsaturated Fat 1.2g
Monounsaturated Fat 2.9g
Total Carbohydrates 0.4g
So with 6.3g protein per egg and very low carbs this is a great option for anyone on a keto or low carb diet. However the problem most people have with eggs is the fat content. I by no means am saying that you should have more than 10 eggs per day as there are plenty of other sources of protein out there but eating a sensible amount of eggs every day is by no means bad for you. The cholesterol in an egg is high at 210mg. However a large portion of this is HDL (good cholesterol) which is used by the body to remove bad cholesterol and take it back to the liver to be excreted. Studies have shown that eating eggs every day can actually reduce cholesterol and risk of heart diseases. Also you may not be aware but your body naturally produces 3000mg cholesterol every day and if you intake large volumes the body’s natural response is to produce less so you actually wont have much more cholesterol in your body then it would normally naturally have.
So now that I have taken a look at why eggs aren’t bad. Let’s take a look at why they are so good.
Eggs have a very high biological value. Their BV is 100 and is only surpassed by whey protein.
They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
Eggs can give you healthier hair and nails. The natural sulphur in the eggs can improve this and some reports have shown hair and nails to grow fasted when eggs were introduced into the diet.
Eggs are one of the few natural sources of vitamin D.
In one study, women who consumed 6 eggs per week reduced their risk of breast cancer by 44%!!
And my favourite benefit of eggs is of course the whites! Egg whites are without doubt one of the most useful tools to a bodybuilder or gym goer wanting to lose body fat. Egg whites are very filing, versatile, tasty (to most people), and incredibly low calorie. Let’s take a look at egg whites a bit closer:
1 large (33.0 g)
Amount per Serving
Calories from Fat 1
Total Fat 0.1g
Saturated Fat 0.0g
Total Carbohydrates 0.2g
So as you can see there is no longer any worry about cholesterol. There is absolutely none in an egg white. As well as this there is virtually no fat at all and next to no carbohydrates. Egg whites are pretty much pure protein. They are incredibly low calorie. 10 egg whites will be extremely filling when hard boiled, contain 36g protein and only 160 calories. That’s less than a small banana!
So whatever your use for eggs; whether it be whole eggs for building muscle, egg whites for dropping fat or just an egg here or there for general health; don’t be afraid to have this wonderful food as you would be missing out on a lot of benefits by avoiding them.