5 Reasons to Say “YES” to the Egg!

Happy Heart Health Month! Most people have been told to limit their egg intake or maybe even eliminate it all together because the cholesterol and fat are bad for your heart! But the reality is that the egg is incredible for you, packed with nutrients that your body needs! The new 2020 Dietary Guidelines confirm the information stating there is no need to watch your egg intake any longer. 

The truth is that dietary cholesterol does not raise blood levels of cholesterol that are known to contribute to heart disease. Excessive intake of saturated fat is actually the main factor that can contribute to an increase in blood levels of cholesterol. Thus, the goal is to limit saturated fat that you find in foods like the skin of chicken, visible fat on red meat, baked goods and of course the white, thick and creamy foods (sour cream, cream cheese, gravy, mayo, creamy salad dressings, Alfredo sauce, etc.). But don’t limit the egg! It is a nutrition powerhouse that will leave you satisfied at breakfast or at snacks. Here are 5 reasons to eat the whole egg, not just the white!

  1. Protein: An egg is packed with protein, 7 grams per egg! Protein slows down digestion and helps get full faster and stay full longer thus prolonging satiety after a meal. The goal is to get protein at every meal and snack and an egg is a great choice at all times. Many people just eat the white, but the truth is that the white only has 4 grams of protein and misses the next four nutrients as they are found in the yolk!
  2. B-12: B-12 is only found in animal foods and the egg yolk is one of those foods. So, if you don’t love meat or are a vegetarian that eats eggs, an egg can be a great way to get in vitamin B-12. Having a B-12 deficiency can contribute to fatigue long term. So, get to scrambling and leave the yolk in!
  3. Iron: Iron is predominantly found in animal foods like beef, chicken and egg yolk. Some plant-based foods do have iron like beans, nuts, nut butters and dark green leafy vegetables, but animal sources provide the most per serving. In addition, iron is better absorbed from animal foods than that found in plant foods.
  4. Vitamin D: Vitamin D is found in few foods as it is actually a hormone found in your skin that is activated by the sun. Milk is fortified with Vitamin D and you find it in fatty fishes like salmon and trout and fish oil like krill oil, but the egg yolk actually has some Vitamin D too! The yolk contains 41 IU (International Units) and contributes to your daily needs.
  5. Fat: For so long people have run from fat, actually sprinted from it, but fat is a good thing when consumed in appropriate amounts. Ideally people should consume about 20-35% of total calories from fat with two-thirds of that coming from unsaturated fat. Eggs contain 5 grams with approximately 3 gm unsaturated and 2 grams saturated fat found in the yolk. Fat also improves satiety and will help you stay full longer after a meal.

So if I were you, I’d take advantage of nutrition benefits of the incredible, edible egg!