All Posts tagged eggs

Eggs: Eat the yolk too!

Here’s what I get from eating my eggs scrambled – yolks and all – Omega-3 fatty acids, essential amino acids, vitamins D and E, and a host of B vitamins, and the minerals calcium, potassium, and iron.

Eating egg yolks doesn’t bother me and I believe the yolk is good for your health.  Cholesterol intake from egg yolk does no harm! Over half of all heart attacks occur in people with normal cholesterol levels. And about half of all heart disease patients have normal LDL levels. A high cholesterol meal increases oxidative stress. Your vey own digestive enzymes convert egg proteins into peptides. And those peptides have a powerful antioxidant activity.
Go enjoy!


Are Whole Eggs or Egg Whites Better for You?

I know people are confused about eggs. Personally I always eat the egg yolks. That’s where the best nutrition is! Here’s the story: 

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.


Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).


What about my cholesterol?


When you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out. On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.


There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.


In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did. 





I prefer organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.

You should also know that groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts showed that the results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. 

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.



Egg Whites vs Whole Egg?

Personally, I prefer eating whole eggs rather than just egg whites. I am surprised at the number of patients who eat only egg
whites for breakfast instead of the whole egg. I know the argument for egg whites only is because the whole egg contains cholesterol and saturated fats. But what you might not know is that the yolk actually contains most of the nutrients. 

The egg yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K.  The egg white doesn’t contain 100% of ANY nutrient. In addition, the yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, and 89% of the panthothenic acid.

As far as the cholesterol issue goes, eating whole eggs does NOT necessarily mean that it will raise your cholesterol. In fact, the body needs cholesterol to help you make hormones. If you eat a food that contains a high amount of  dietary cholesterol such as eggs, your body down-regulates it’s own internal production of cholesterol to balance things out. And when you don’t eat enough cholesterol, your body produces more of it anyway since it plays such an important role in our body’s hormones.

Research has shown that whole eggs raise your HDL ( good) cholesterol levels more so than your LDL cholesterol. This would improve your overall cholesterol ratio, thereby possibly lowering your risk of heart disease.

In summary, I think it is OK to eat the whole egg and I recommend you buy organic eggs with extra omega fatty acids.


Pre-Workout Foods: Protein Bar vs. Eggs?

• Eating 60 to 90 minutes before exercising helps to prevent light-headedness and loss of concentration during moderate to high-intensity activity. You’ll need a simple fat, sugar and protein combination—this balance can be found in both a healthy breakfast food or an UltraMeal Bar or UltraMeal shake (Metagenics link).
• Which will power you through your workout without a crash? Try two eggs one day and a bar the next. A bar is easy, but the eggs are real. Both are filling food, and pack good protein. Egg whites are the purest form of muscle-building fuel available.

Whatever you choose just get going on your exercise and be consistent!

• Are Eggs good for me?
• Eggs contain tons of important vitamins and minerals, and egg whites contain the purest form of protein available in whole foods—exactly what you’ll need to feed your muscles during a workout.