The Truth About Eggs: Can They Enable Weight Loss and Health?
July 27, 2021
Eggs... are they healthy or not? Some studies have shown that there may be a link between egg-heavy diets and heart disease. So we did some digging to provide you answers. And what we found unanimously is that whole eggs provide numerous health benefits- some may even shock you.
While they are high in cholesterol, they don’t raise the same cholesterol levels as trans and saturated fats. Eggs contain vitamins, proteins, and healthy fats that help with weight loss, boost your immune system, and encourage healthy brain improvement. Let’s explore how eggs can positively influence your health and well-being.
1. Eggs can help with weight loss
As part of a healthy diet, regularly eating eggs can help you lose weight because they offer complete nutrition. One large egg delivers 7 grams of protein, 5 grams of fat, 70 mg of sodium and just 70 calories. That’s a great nutritional deal! A 2008 study published in the International Journal of Obesity found that otherwise healthy overweight/obese individuals who ate two eggs for breakfast experienced a 61% greater reduction in BMI and a 65% greater weight loss than individuals who ate bagels with roughly the same calories.
Studies suggest the protein content of eggs is likely enabling extra weight loss. The American Journal of Clinical Nutrition found that adopting a high-protein diet spurs your body to burn more calories and fat. When you replace carbohydrates with protein and fats, your body has no choice but to burn those to fuel your daily activity. Protein reduces cravings and helps curb the tendency to overeat while also requiring your body to burn more calories processing it.
People following ketogenic, low-carb, and vegetarian diets, as well as individuals simply trying to eat a variegated, healthier diet, can all enjoy eggs. Be sure to prepare your eggs in a healthy way or you’ll negate any benefits eggs provide!
2. Eggs can help boost your immune system
The human body requires a variety of vitamins and minerals. Luckily for egg lovers, one egg supplies significant amounts of essential daily vitamins such as:
- Vitamin A
- Riboflavin
- Vitamin B12
- Biotin
- Pantothenic acid
- Iodine
- Selenium
- Choline
These vitamins help your body maintain a healthy metabolism, regulate thyroid gland function, and fight off disease. But not all eggs provide equal nutrition. Organic pastured chickens living in the sunlight produce eggs that have more essential nutrients such as omega-3 fats, vitamin A, D, and K2 to help your brain, hormones, immune system and skin.
3. Eggs can promote a healthy brain
Eggs contain choline, which has been shown to promote brain development in fetuses. Egg yolks supply lutein, which has a strong connection with improved cognition while also guarding against macular degeneration. Lutein and other antioxidant carotenoids help our eyes recover from environmental damage, including high-energy blue light. So if you’re an individual who spends a lot of time in front of computer or phone screens, you’ll want to get regular servings of lutein. Eggs just might be the breakfast you need to keep those eyes from crashing mid-day!
4. Eggs can improve your cholesterol
As mentioned above, eggs have gotten bad press in the past for raising cholesterol levels. While it’s true that a single large egg supplies 62% of the average adult’s recommended daily cholesterol, eggs supply HDL, or “good,” cholesterol. Our livers create most of the LDL (“bad”) cholesterol in our bodies from the saturated and trans fats we consume. As long as you’re not prone to cardiovascular disease or diabetes, it’s safe to eat one egg per day or a couple of eggs at once a few times per week.
Keep your cholesterol in check by limiting your intake of fatty sides and condiments like hash browns fried in oil, butter, sausage, bacon, and pastries. Instead, enjoy eggs with healthy accompaniments like fresh fruits and vegetables, whole-grain bread, and low-fat cheese. You may also consider taking a fatty acid supplement to support healthy cholesterol levels.
Everything in Moderation
Health experts at the Mayo Clinic say you can overeat eggs. If you have diabetes, eating one egg every day can increase heart disease risk. Research in The British Journal of Nutrition links eggs and heightened diabetes risk. The study focused on nearly 30 years of data from 9,000 adults in China. Those who ate one egg per day increased their risk of diabetes by 60%. The study also found the connection more profound in women than in men. So, while eggs provide some essential nutrition at an affordable price, consume them in moderation as you would anything else.
Eggs are a dietary and weight loss wonder. They offer several essential vitamins and minerals and a healthy serving of proteins, fats and calories. They can help you lose weight while still guarding against inflammation and disease. They even come in their own packaging for easy transport and portion control! If you want to curb your food cravings, protect your body from disease, and lose weight, try adding a few more eggs to your weekly diet.