Are you confused about whether you should eat eggs regularly?
Have you heard that they raise your cholesterol levels and therefore can be bad for your heart health?
They contain fat, so don’t eat too many?
If you have answered yes to either of the above questions - This could be an interesting blog read for you!
I’m going to dispel some of the egg myths today for you by giving you my top eggy facts so you can incorporate them into your nutrition and not feel worried or guilty that your giving yourself high cholesterol or even salmonella.
1. Eggs contain Choline – An essential nutrient that is needed for many functions within the body. Central nervous system, brain function, metabolism and muscle movement. As our bodies do not produce enough, we need to obtain it from the diet.
2. Eggs contain both essential and non-essential amino acids. Essential meaning our bodies cannot produce the amino acid so we have to get them from the diet. Non - essential meaning our body does produce it.
Eggs contain nine of the essential amino acids that our bodies require to repair and grow muscles and cells. Histidine, isoleucine, leucine, lycine, methionine, phenylananine, threonine, tryptophan & valine. . In addition to this they contain three out of the eleven non-essential amino acids – alanine, aspartic acid, glutamic acid.
The Amino acids (protein) is not only found in the egg white but it’s in the egg yolk too. If you have reached your fat quota for the day, its still worth using the egg white for an extra shot of protein but the whole egg will give you the most bang for your buck.
An egg contains between 4 & 8 grams of protein depending on the size of the egg.
3. The cholesterol debate!
There is evidence and research to abolish the “eggs give you bad cholesterol” myth too. Whilst eggs do contain around 200mg in a large egg – eating them actually increases your bodies HDL (good cholesterol) here is a few links to some studies regarding eggs and their effect on cholesterol. Hopefully you can make your own judgement by reading the research.
4. How many eggs can you eat per day?
It is perfectly safe, and there is research and evidence to back up that eating up to 3 eggs per day is perfectly safe. I have outlined several reasons why eggs are an important staple of our diet, and attached some interesting articles to back up my findings.
Just because eggs contain cholesterol it doesn’t mean they are going to give you a heart attack. People are eating more and more sugar and in honesty this has a far worse impact on diseases such as diabetes and cardio vascular disease than eggs!
You only have to look at the nutritional breakdown of Kelloggs cereals and the breakdown of an egg to realise we have been duped for years! It our jobs now as fitness professionals to help you guys with finding the correct balance for your daily diet.
A very interesting read if you have a speare few minutes whilst eating your eggs!
5. Free range – or is it? This is a really interesting subject, and one that is also controversial. As consumers we are lead to believe that our eggs when labelled free range are coming from little farms where the hens are roaming free and eating a grass fed diet. Sadly, this is not the case, and I can only speak of my personal taste here. I have in the past brought shop brought and farm eggs. The farm eggs are always the winner for me. This could be down to the freshness, or the diet – in truth I’m not 100% clear, but I do know they yolk is a lot more yellow on farm eggs and they don’t separate as much when poaching. I found an interesting article online when writing this blog so you can refer to it for your own peace of mind.
I really hope you like my egg and banana pancake recipe. If you would like to understand how to get more protein into your diet, or know how much fat you should be consuming, why not book a consultation with me
Getting the balance of your diet right is important for fat loss and building lean muscle. If I can help you in any way, please get into contact.