Eggs: Healthy Or Unhealthy When Not On Keto?

Eggs are a staple food for those on the keto diet, but are they good for you if you're not restricting your carbohydrate intake? The short answer is yes. Eggs are one of the healthiest foods on the planet, packed with protein, vitamins, and minerals. They are low in carbohydrates and high in healthy fats and protein, making them a nutritious addition to any diet. While egg yolks are considered to have high cholesterol, consuming them does not necessarily raise blood cholesterol levels in most people. In fact, eggs can modify the shape of LDL in a way that reduces the risk of heart disease. So, unless you have existing cholesterol problems or an egg allergy, eggs can be a nutritious and safe addition to your diet, whether you're on keto or not.

Eggs are low in carbs and high in protein and healthy fats

Eggs are a versatile food that can be prepared in a variety of ways, from boiling to scrambling, frying to baking. They are a nutrient-dense food, packed with vitamins and minerals relative to their calorie content.

Eggs are low in carbohydrates, with less than 1 gram of carbs in a large egg, and they have a tiny amount of sugar and no fibre. They are a good source of high-quality, complete protein, with around 6 grams of protein per large egg. Most of the protein is found in the egg white, with a single large egg white containing 4 to 5 grams of protein and virtually no fat.

In addition to being a good source of protein, eggs also contain healthy fats. While they do contain saturated fat, they also provide polyunsaturated and monounsaturated fats, which are considered "good" fats as they help lower LDL ("bad") cholesterol and boost heart health.

Eggs are also a good source of vitamins and minerals, including vitamin D, vitamin A, B-complex vitamins, phosphorus, selenium, riboflavin, and choline. Choline, in particular, is an important nutrient for brain health and development, and eggs are an excellent source of this nutrient.

Overall, eggs are a low-carb, high-protein, and healthy-fat food that can be a nutritious addition to a balanced diet.

They are a good source of vitamins and minerals

Eggs are often referred to as "nature's multivitamin" and are considered a superfood. They are loaded with vitamins, minerals, high-quality protein, good fats, and various other nutrients.

One large egg contains:

• Vitamin B12 (cobalamin): 9% of the RDA
• Vitamin B2 (riboflavin): 15% of the RDA
• Vitamin A: 6% of the RDA
• Vitamin B5 (pantothenic acid): 7% of the RDA
• Selenium: 22% of the RDA

Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate, and many more.

The yolk, in particular, is packed with nutrients such as choline and selenium, as well as antioxidants like lutein and zeaxanthin, which promote eye health.

In addition, eggs are an excellent source of high-quality protein, containing all the essential amino acids in the right ratios, making them a complete protein source.

The nutritional profile of eggs makes them a good choice, even for those who are not following a keto diet. They are versatile, affordable, and can be incorporated into a balanced diet in many ways.

They can help with weight loss

Eggs are a great food to incorporate into your diet if you are looking to lose weight. They are nutrient-dense, low in calories, and very filling due to their high protein content.

Firstly, eggs are low in calories. One large egg contains about 74 calories, and a meal consisting of 2-4 eggs, vegetables, and a source of fiber and fat like avocado can be under 500 calories.

Secondly, eggs are very filling. High-protein foods are known to reduce appetite and increase fullness compared to foods with less protein. Studies have shown that egg meals, especially when paired with fiber, promote feelings of fullness and reduce food intake at later meals compared to other meals with the same calorie content. Eggs also rank high on the satiety index, which evaluates how well foods help you feel full and reduce calorie intake later in the day.

Thirdly, eggs may boost your metabolism. Eating a high-protein diet has been shown to boost metabolism by up to 80-100 calories a day through a process called the thermic effect of food. This process happens because the body needs to use extra calories to digest and process nutrients in food.

Finally, eggs are a great way to start your day. Eating eggs for breakfast seems to be especially beneficial for weight loss. Studies have shown that eating eggs instead of bagels for breakfast can increase feelings of fullness and reduce the amount of calories consumed at later meals. Regular consumption of an egg-based breakfast has also been associated with increased weight loss over time.

Incorporating eggs into your diet is easy. They are inexpensive, widely available, and can be prepared within minutes. They are most often boiled, scrambled, made into an omelet, or baked.

They are a good source of vitamin D

Eggs are a good source of vitamin D, which is crucial for maintaining healthy bones and teeth, muscle function, and a healthy immune system. Vitamin D helps the body absorb calcium, which is essential for bone health and preventing osteoporosis. A large egg yolk contains about 37 IU of vitamin D, or 5% of the daily value (DV).

The vitamin D content of an egg can vary depending on factors such as sun exposure for the chicken, vitamin D content in the chicken feed, and exposure of the liquid yolk to UV light. Eggs from pasture-raised chickens that roam outside in the sunlight can have vitamin D levels 3-4 times higher than those of commercially raised hens. Additionally, eggs from chickens fed vitamin D-enriched feed can have even higher levels of vitamin D.

Consuming two eggs can provide 82% of the daily recommended intake of vitamin D, making eggs one of the highest food sources of this essential nutrient. Vitamin D is a fat-soluble vitamin, and it can also be obtained from sunlight and supplements. However, it can be challenging to get enough vitamin D from sunlight alone due to varying sun exposure, skin type, and other factors.

Including eggs in your diet is an easy and affordable way to ensure you are getting enough vitamin D. They are a versatile food that can be prepared in a variety of ways and added to different meals.

They can help with eye health

Eggs are a great way to help with eye health. They are a source of vitamin C, E, and lutein. They also contain another carotenoid related to lutein, called zeaxanthin. When it comes to foods that support eyesight, eggs are high on our list. They have an optimal combination of nutrients for fighting macular degeneration.

Lutein and zeaxanthin are naturally rich in eggs. A 15-year study found that participants who consumed 2-4 eggs per week had a 62% reduced risk of developing neovascular age-related macular degeneration (AMD) compared to those who consumed 1 or fewer eggs per week.

In addition to lutein and zeaxanthin, eggs also contain vitamin A, which is essential for maintaining healthy eyes. Vitamin A is a group of compounds called retinoids, which include retinol. Retinol is taken up by the retinal cells to make a pigment called rhodopsin, which is used by rod cells in the eye to enable vision in low light. Vitamin A deficiency can lead to problems with night vision and a condition called xerophthalmia, which includes symptoms such as night blindness and dry eyes.

The yolk of an egg also contains antioxidants such as lutein and zeaxanthin, which are linked to eye health. These antioxidants protect cells from free radical damage and play an important role in maintaining eye health.

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