Whole Eggs – Fitness Superfood #2
Eggs 101: One of the healthiest foods in the world
Lets talk about the nutrition benefits of one of my favorite foods, eggs.
Yes, lets jump into day 2 of our 12 day series showcasing the top 12 superfoods to help you with your fitness and nutrition goals.
I love eggs because they not only taste good, but they also contain an amazing mix of healthy fats and protein.
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And yes, most of the nutrients, including the inflammation lowering antioxidants, and the bone and brain friendly vitamins, are found in the yolk.
Eggs are also an excellent fat loss food as they keep you feeling full and help stabilize insulin and blood sugar.
So if you’re still afraid to eat them, or just stick to egg whites to avoid the saturated fat in the yolk, wake up, it’s 2018.
More on that in a bit.
6 of the top nutrition benefits of eggs:
#1. Eggs Help You Lose Fat
Yes, eggs are very satiating as they are higher in healthy fat and protein.
This nutrient combination is great for losing weight as it can stabilize hunger and help you consume fewer calories throughout the day.
Hello calorie deficit.
They also help improve insulin sensitivity which is very important for turning your body into a fat burning machine.
It’s one of the reasons why I always recommend people eat them daily for breakfast.
#2. Help Increase Lean Muscle Building:
Not only are they a rich source of protein, they are also very high in one of the most important essential amino acids in creating protein synthesis and muscle building, leucine.
Lets also talk about the testosterone boosting benefits of eggs.
As mentioned earlier, the yolks are a healthy source of cholesterol.
This is important because cholesterol is an important factor in producing the muscle building testosterone hormone.
Also, the protein in eggs is one of the highest biological values for food, meaning they are readily absorbed by the body.
Just because a nutrition label says a food contains 25 grams of protein, it doesn’t necessarily mean your body’s absorbing all 25 grams.
It all depends on the absorption value and the biological value of the food.
Based on the highest bio availability, you can be certain you are absorbing a lot of the protein in your body.
And good news, you don’t have to be like Rocky Balboa and drink raw eggs.
By cooking them, it actually increases the absorption rate of the protein.
However, make sure you don’t cook them over high heat as it may destroy a lot of the nutrients and negatively affect the amino acids.
When cooking eggs, always go low to medium heat.
#3. Help Improve Your Cholesterol
Shocking, I know.
If you ask most people on the street (including many out-dated and misinformed doctors), they’d say eggs are bad for your cholesterol.
The rational behind this is because one egg contains up to 200 mg of cholesterol.
However, let me be clear.
Just because a food contains cholesterol, it does not necessarily correlate to causing bad cholesterol levels in the blood.
The real problem with cholesterol comes from the excessive combination of unhealthy carbohydrates and fats.
Most people eat eggs with refined carbohydrates like bread or they add them to baked goods that contain flour and trans fat.
Eggs are not the problem.
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In fact, they have been shown to actually help improve the healthy HDL cholesterol markers in the body, and possibly reduce triglycerides, thus helping reduce the risk of heart disease.
I eat eggs, including the yolks, every morning.
The majority of the micronutrients, such as the B vitamins, vitamin D, carotenoids, choline, selenium, and the healthy fatty acids are found in the yolk.
So stop throwing out the yolks or send them to me!
The egg based meals that I typically eat, always contain a lot of fibrous greens, like spinach, unprocessed meats, like grass fed ground beef, and healthy fats from nuts like almonds.
So enjoy your your eggs, but stop combining them with unhealthy refined carbohydrates and processed fats.
#4. Help Improve Focus and Brain Power:
As mentioned earlier, eggs are high in choline which is great for mental focus and brain health.
Just another reason to add them to your first meal of the day.
#5. Help Reduce Inflammation in the Body:
If you’re looking to reduce inflammation in your body, eggs can be your best friend as they are rich in many antioxidants associated with helping lower inflammation.
Eat up.
How Many Eggs Should You Eat and What Kind?
I eat 3-4 every day, but you do you.
Also, if you have the ability, it’s best to buy cage free from a local trusted farmer.
Chickens were meant to roam free outdoors.
They aren’t meant to be cooped up inside, in crowded, and small the dark cages.
Unfortunately the labeling standards in the egg industry is not very well regulated.
So if you see “organic” or “cage free” on the carton, it’s not a guarantee that the chicken is roaming outside in the sun, eating healthy bugs and insects.
Since it’s not well regulated, farmers can get away with using the “cage free” label even if the chicken is stuck inside, on concrete floor, and under artificial light.
If you truly have an organic, cage-free egg, you’ll notice the difference in the bigger size and the taste.
I just got back from San Miguel, Mexico, and the eggs there were so much more delicious then the cage free, organic eggs we buy at the local grocery store.
Do your research.
So that’s it guys.
Come back tomorrow for fitness superfood #3.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Hello Brad, I know you always mention how healthy eating whole eggs are but how many can I have in a day. I usually eat the meat and nuts breakfast in the morning and sometimes at night. I also eat some boiled whole eggs. Can you please tell me my limits as I can eat eggs all day.