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All about eggs

Eggs are an interesting topic because of its possible affect on cholesterol (discussed on bottom of screen) and its little amount of saturated fat which sometimes get a bad rap for causing heart disease. In 1980s and 90s the “low-fat” craze - Fat (especially saturated fat) became Public Health Enemy #1 and people tossed out their butter, bacon, and eggs, and replaced these with margarine, “low-fat” turkey bacon, and cartons of egg whites. They bought “fat free” commercial salad dressings and baked goods which in turn people ended up eating a lot more processed foods, focusing on the “badness” of a particular nutrient rather than on eating high-quality, often felt less satisfied with their meals, ate more processed sugars and salt to make up for the missing fat, and focused on the nutrient itself instead of considering their whole diet in a broader context. This topic is a blog for another time but now I will get into the great benefits of eggs!

Eggs have protein which is an essential macronutrient for everyone whether you work out or not, it's very important for exercising because protein is responsible for building new muscle tissue. Without enough protein, you risk losing muscle mass in response to training. Protein is in a lot of foods, but for many reasons, an egg is an ideal little package of nutrition.

Eggs are relatively low in calories compared to all the important nutrients they contain. According to the American Egg Board, one extra large egg contains

  • 80 calories

  • 5 grams of total fat

  • 2 grams of saturated fat and no trans fat ( trans fat is the worse fat)

  • 1 gram of polyunsaturated fat

  • 2 grams of monounsaturated fat

  • 210 milligrams of cholesterol

  • Zero carbohydrates

  • 7 grams of protein

Additionally, one egg contains significant amounts of vitamins A, B2, B3, B6, B7, B12, D, and E, folic acid, phosphorous, iodine, zinc, selenium, and choline.

Eggs can also be great for exercise. The nutrition profile is one reason to choose eggs as a regular part of your diet. they are packed with a wide range of nutrients and protein without too many calories or fat. Below are some other great reasons to include more eggs in your meals and snacks:

Eggs Are Complete Proteins

The human body cannot make all the amino acids necessary for a full complement of functional proteins. The essential amino acids must be consumed in the diet, and a food with all of them is a complete protein. An egg provides all essential amino acids in a couple of bites.

Eggs are a Lean Protein Source

Eggs are good sources of protein without adding too much fat to your diet. You need some fat, of course, but if you are trying to maintain or change body composition, too much fat can be detrimental. An egg provides 7 grams of protein with just 5 grams of fat!

Eggs are Nutrient dense and Calorie Light

When trying to build muscle and limit/lose fat, the last thing you want is a high calorie snack. Eggs provide protein and other nutrients with just 70 to 80 calories depending on size. It’s one of the most calorie-efficient foods for protein, vitamins, and minerals.

Eggs Are Filling

Eggs are far more satisfying than their meager 70 to 80 calories suggest. Just a couple of eggs can leave you satisfied for a while. This is great if you are trying to avoid junk food, lose weight, or just make it to the next meal without reaching for another snack.

You can Add Carbs to Eggs for a Complete Workout Food

Eggs do not have carbs, but the best snacks for fuel and recovery do. It’s easy to add carbs for a perfect balance.

Here are some great options!

  • Put a poached egg on whole grain bread or bagel.

  • Mix leftover rice or quinoa into an omelet.

  • Heat up frozen broccoli to eat with eggs.

  • Make scrambled eggs with beans.

  • Prep cooked sweet potatoes at the start of the week and eat half with an egg after a workout.

What About Cholesterol?

Eggs have gotten a bad rap for cholesterol, although, they don’t raise blood cholesterol levels to the same degree as other foods, especially those with trans fats.

Evidence from research is mixed but it suggests that for healthy people with normal cholesterol measurements, eating eggs daily is fine. Studies show eating an egg a day raises the risk of heart disease, but many people eat eggs with other fatty foods like butter and bacon so really eggs are not necessarily the main issue.

If limiting cholesterol is needed, only eat egg whites, it will provide much of the protein. But the yolk contains many of the other nutrients in an egg. The yolk may be important for muscle building.

Hopefully this helps and send me an email if you guys have any questions

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