In the past, eggs have gotten bad press because of their cholesterol and fat content. Advertising still abounds claiming that the “healthy option” is a breakfast sandwich made with egg whites—reconstituted or synthetic egg proteins. But in reality, few things match nature’s great engineering at packing such nutritional power in such a small, but deliciously satisfying package, particularly for those looking to build muscle or burn fat.
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The Most Complete Source of Protein
Eggs are a great source of protein. This is not up for debate. Eggs have long been recognized and appreciated as a great source of high quality protein, both to the average Joe and those who spend lots of time with the iron in the gym.Just one egg can supply over 12 percent of the daily recommended intake of protein. The quality of egg protein is so high that the World Health Organization (WHO) uses it as a reference standard against which the protein quality of all other food is judged. Egg protein is a complete protein and thus includes a number of amino acids such as leucine, isoleucine, valine, methionine, cysteine, lysine, tryptophan, and other essential amino acids that contribute to the repair and regeneration of muscle.And, as you’re probably aware, the more muscle you carry, the more calories you burn at rest, making it easier for you to lean out or lose weight or both. If you’re going for the gold in protein, look no further than the humble egg.
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CLA
Conjugated linoleic acid, or CLA, is derived from animal sources. Chickens fed their natural diet and raised organically produce eggs with higher levels of CLA. CLA has been found to have antitumor activity at levels achievable through your diet. In other animal studies, CLA has been shown to help with regulation of glucose and to decrease the percentage of bodyfat. CLA is found in the yolk of the egg.Take that, egg white exclusivists.
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Heart-Healthy Cholesterol
Years ago, the egg was demonized because of its cholesterol content, which is also located in the egg yolk. However, in most circumstances, dietary cholesterol has little to no impact on blood cholesterol levels—one of the reasons cholesterol-lowering drugs are such a big business. Many studies have demonstrated that the consumption of several eggs per week has no significant impact on blood cholesterol levels, stroke, or heart disease.Some studies, where the cholesterol did increase, found it was the HDL or “good” cholesterol that was on the rise. The data has been so compelling that the American Heart Association was forced to retract its recommended ban on the consumption of eggs and, in fact, today considers their inclusion part of a healthful, balanced diet.
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Super Fats
Omega-3 fatty acids include the essential fatty acid ALA, or alpha linolenic acid, and the conditionally essential fatty acid DHA, or docosahexaenoic acid. These polyunsaturated fatty acids are critical in helping the body reduce levels of inflammation. They are also critical in the maintenance of heart and brain health.Some egg brands achieve high levels of omega-3 fatty acids by supplementing the chickens’ diet with non-naturally occurring supplements such as menhaden oil, krill oil, flaxseed oil, and algae oil. However, when chickens are allowed to pasture they tend to consume legumes that result in eggs that are naturally high in omega-3 polyunsaturated fatty acids, and nothing beats a natural high.Additionally, DHA has been shown to turn on genes that increase fat burning while deactivating genes that increase fat storage.
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Unbeatable, Unless You Beat Them
Eggs contain a plethora of other important nutrients including a number of minerals, vitamins, carotenoids and choline. The majority of these are found in the yolk, with the exception of vitamin B2 (riboflavin) and B3 (niacin). They contain heart- and brain-healthy fats, support muscle growth, and fat loss. What’s not to like?The next time you’re looking for a truly tasty treat that is nutritionally dense (the average egg clocks in at about 80 calories) and metabolically friendly (a glycemic index rating of low) revisit the humble, but still incredible egg. And don’t leave with egg on your face, eat the whole thing, yolk and all.
Dr. Mike Fenster, “America’s Culinary Interventionalist,” is a Board Certified Cardiologist, chef and martial artist who’s cutting-edge medical expertise and insight, culinary talents and dedication to fit living convene in his uniquely integrative Grassroots Gourmet™ approach to food-born health. His upcoming book “The Fallacy of The Calorie: Why the Modern Western Diet is Killing Us and How to Stop It” is currently available for pre-order at www.CardioChef.com.
In the past, eggs have gotten bad press because of their cholesterol and fat content. Advertising still abounds claiming that the “healthy option” is a breakfast sandwich made with egg whites—reconstituted or synthetic egg proteins. But in reality, few things match nature’s great engineering at packing such nutritional power in such a small, but deliciously satisfying package, particularly for those looking to build muscle or burn fat.
The Most Complete Source of Protein
Eggs are a great source of protein. This is not up for debate. Eggs have long been recognized and appreciated as a great source of high quality protein, both to the average Joe and those who spend lots of time with the iron in the gym.
Just one egg can supply over 12 percent of the daily recommended intake of protein. The quality of egg protein is so high that the World Health Organization (WHO) uses it as a reference standard against which the protein quality of all other food is judged. Egg protein is a complete protein and thus includes a number of amino acids such as leucine, isoleucine, valine, methionine, cysteine, lysine, tryptophan, and other essential amino acids that contribute to the repair and regeneration of muscle.
And, as you’re probably aware, the more muscle you carry, the more calories you burn at rest, making it easier for you to lean out or lose weight or both. If you’re going for the gold in protein, look no further than the humble egg.
CLA
Conjugated linoleic acid, or CLA, is derived from animal sources. Chickens fed their natural diet and raised organically produce eggs with higher levels of CLA. CLA has been found to have antitumor activity at levels achievable through your diet. In other animal studies, CLA has been shown to help with regulation of glucose and to decrease the percentage of bodyfat. CLA is found in the yolk of the egg.
Take that, egg white exclusivists.
Heart-Healthy Cholesterol
Years ago, the egg was demonized because of its cholesterol content, which is also located in the egg yolk. However, in most circumstances, dietary cholesterol has little to no impact on blood cholesterol levels—one of the reasons cholesterol-lowering drugs are such a big business. Many studies have demonstrated that the consumption of several eggs per week has no significant impact on blood cholesterol levels, stroke, or heart disease.
Some studies, where the cholesterol did increase, found it was the HDL or “good” cholesterol that was on the rise. The data has been so compelling that the American Heart Association was forced to retract its recommended ban on the consumption of eggs and, in fact, today considers their inclusion part of a healthful, balanced diet.
Super Fats
Omega-3 fatty acids include the essential fatty acid ALA, or alpha linolenic acid, and the conditionally essential fatty acid DHA, or docosahexaenoic acid. These polyunsaturated fatty acids are critical in helping the body reduce levels of inflammation. They are also critical in the maintenance of heart and brain health.
Some egg brands achieve high levels of omega-3 fatty acids by supplementing the chickens’ diet with non-naturally occurring supplements such as menhaden oil, krill oil, flaxseed oil, and algae oil. However, when chickens are allowed to pasture they tend to consume legumes that result in eggs that are naturally high in omega-3 polyunsaturated fatty acids, and nothing beats a natural high.
Additionally, DHA has been shown to turn on genes that increase fat burning while deactivating genes that increase fat storage.
Unbeatable, Unless You Beat Them
Eggs contain a plethora of other important nutrients including a number of minerals, vitamins, carotenoids and choline. The majority of these are found in the yolk, with the exception of vitamin B2 (riboflavin) and B3 (niacin). They contain heart- and brain-healthy fats, support muscle growth, and fat loss. What’s not to like?
The next time you’re looking for a truly tasty treat that is nutritionally dense (the average egg clocks in at about 80 calories) and metabolically friendly (a glycemic index rating of low) revisit the humble, but still incredible egg. And don’t leave with egg on your face, eat the whole thing, yolk and all.
Dr. Mike Fenster, “America’s Culinary Interventionalist,” is a Board Certified Cardiologist, chef and martial artist who’s cutting-edge medical expertise and insight, culinary talents and dedication to fit living convene in his uniquely integrative Grassroots Gourmet™ approach to food-born health. His upcoming book “The Fallacy of The Calorie: Why the Modern Western Diet is Killing Us and How to Stop It” is currently available for pre-order at www.CardioChef.com.
