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1. Eggs are Great for Weight Loss
Not only are eggs one of the most nutrient-dense foods you could put on your plate, their high protein content makes them very filling. In fact, some studies have shown that those who eat meals with eggs have greater feelings of fullness and reduced eating in later meals. [1], [2], [3]
Because of this, eggs rank high on the Satiety Index, which ranks foods on how well they keep you feeling full. [4]
Not only are eggs high in protein, but the protein in eggs is perhaps the highest quality protein you will find. Eggs contain all the essential amino acids in ratios that we humans need.
*Make sure you eat the yolks! Most of the beneficial nutrients are found in the delicious yolk!
Additional studies have shown that higher protein foods can boost metabolism, contributing even more to your weight loss efforts. [5]
2. Eggs are Actually Good for Your Cholesterol?
For a very long time, eggs have found themselves on the outside looking in due to common dietary recommendations that said high cholesterol foods contribute to higher cholesterol levels in the blood. Those higher cholesterol levels were also said to increase the risk for afflictions like heart disease and stroke.
The times they are a-changing, though.
Recent studies, though, are shedding more light on the role of the different types of cholesterol and how dietary cholesterol affects overall cholesterol levels in the body. Things may not be what we thought they were all along.
These studies are showing that dietary cholesterol does not necessarily increase the total cholesterol in the body. When there is an increase in dietary cholesterol, it appears the liver produces less of it. [6], [7]
An additional study showed that 70 percent of those studied had little to no increase in overall cholesterol when eating a high cholesterol diet. [8]
With that said, it’s not all fun in the sun. Those with medical conditions, including hypercholesterolemia or a gene variant called ApoE4 may still need to avoid eggs, so consult with your doctor before throwing caution completely to the wind. [9]
On the “more good news” front, other studies have shown regular egg consumption could increase HDL cholesterol, better known as the “good” cholesterol. [10], [11], [12]
Maybe most astoundingly, some studies have suggested that high cholesterol intake from eggs can change LDL cholesterol particles from small to large. This is important because other studies have shown heart disease risk to be greater in those with high concentrations of small LDL particles. Changing them from small to large can be a great benefit. [13], [14]
We may just be starting to scratch the surface on what we know about eggs and dietary cholesterol. Who knows how our understanding of them will change in the future, but these are some encouraging findings to start.
3. Contain all essential amino acids in the right balance
There are many amino acids our bodies need, most of which our bodies can also create. However, there are nine amino acids our bodies cannot create. These are know as the essential amino acids.
Eggs happen to not only contain all essential amino acids, but contain them in the ratios we need.
Did I mention to eat the yolks? Lots of those amino acids are found there.
4. Not associated with increased risk of heart disease or stroke anymore?
Studies are now beginning to show that higher consumption of eggs (one per day in the referenced study) is not statistically correlated to increase in risk for heart disease or stroke. [15]
Some studies show that there may be an increased risk for those with diabetes, however. So again, please consult with your doctor before throwing all caution to the wind!
5. High in Choline
Choline is an amazing nutrient that shockingly few of us get enough of. Among many other things, choline is necessary for building cell wall membranes, producing the molecules needed for brain signaling, and to make the chemical acetylcholine, which is involved in storing memories in the brain and proper heart, muscle and memory performance.
Strong cell membranes and proper brain function are rather important, so why isn’t choline talked about more?
Additionally, choline is known to help prevent buildup of homocysteine in the blood. Homocysteine is linked to heart disease and chronic inflammation. [16]
Some population-based studies have also shown choline to produce a reduced risk of heart disease as well as some reduction in risk of breast cancer in women. [17], [18]
Last but not least, choline is necessary to transport cholesterol from the liver, which means deficiencies in this nutrient can result in fat and cholesterol buildup. [19]
Strong cell membranes, proper brain function, heart health and more. And as many as 90 percent of adults in the US are deficient in choline intake.
Why isn’t choline talked about more?
What Kind of Eggs Should I Buy?
There are many types of eggs on store shelves these days. Conventional, cage free, organic, organic cage free, free range, etcetera etcetera. Which one is the best?
Pasture-raised eggs, or pastured, are by far the best choice. These eggs come from chickens living in their most natural environment, roaming actual fields in the sun, eating their natural diet of grass and bugs.
You’ll find that pasture-raised eggs have a much deeper-colored orange yolk than their pale, yellowy counterparts. This is an indication of the increased nutrition contained in the yolk, where much of the goodness of eggs lies.
A study conducted by Mother Earth News in 2007 found that pasture-raised eggs contained twice the omega 3 fatty acids, three times more vitamin E, three to six times more vitamin D and seven times more beta carotene than eggs from chickens raised in cages! [20] What a difference allowing a chicken to live naturally makes!
Of course, these will be the most expensive option, but I believe it is worth it. If you cannot find pasture-raised eggs in your area (check out the Organic Egg Scorecard to see what is in your area) then try to go with the best option you can find, whether it is free range, cage free, organic, etc. I believe that the more we buy pasture-raised eggs, the more suppliers we will see come on line and hopefully then the lower the prices will get. That is a subject for an economist, though.
My personal choice of eggs, when I can find them, is Vital Farms Organic Pasture-Raised eggs. They also sell them in a non-organic variety as well. The price is more than conventional eggs, but still fairly reasonable for the quality you receive in return.
If you are interested, I have seen them sold at Whole Foods, Target, on Amazon and in a smattering of other grocery stores.
Here’s to your health!
References
1. https://www.ncbi.nlm.nih.gov/pubmed/16373948
2. https://www.ncbi.nlm.nih.gov/pubmed/22948783
3. https://www.ncbi.nlm.nih.gov/pubmed/18679412
4. https://www.ncbi.nlm.nih.gov/pubmed/7498104
5. https://www.ncbi.nlm.nih.gov/pubmed/11838888
6. https://www.ncbi.nlm.nih.gov/pubmed/8857917
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC24942/
8. https://www.ncbi.nlm.nih.gov/pubmed/16340654
9. https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#section2
10. https://www.ncbi.nlm.nih.gov/pubmed/8120521
11. https://www.ncbi.nlm.nih.gov/pubmed/23021013
12. https://www.ncbi.nlm.nih.gov/pubmed/18203890
13. https://www.ncbi.nlm.nih.gov/pubmed/19369056
14. https://www.sciencedirect.com/science/article/pii/S0026049504000708
15. https://www.ncbi.nlm.nih.gov/pubmed/23295181
16. https://articles.mercola.com/sites/articles/archive/2018/05/21/eggs-are-good-for-your-cholesterol.aspx
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3347848/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430758/
19. https://articles.mercola.com/sites/articles/archive/2016/07/18/choline-benefits.aspx
20. https://www.motherearthnews.com/real-food/free-range-eggs-zmaz07onzgoe
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