Is it healthy to eat eggs? (evidence based)
Don't miss this thread, especially if you're worried about heart disease, etc.
(and I am going to answer the cholesterol question, just keep reading...)
๐งต๐
Don't miss this thread, especially if you're worried about heart disease, etc.
(and I am going to answer the cholesterol question, just keep reading...)
๐งต๐
Let's look at macronutrients first.
Eggs contain protein and fat. The white is basically pure protein.
The yolks are a mixture of protein and fat.
Eggs contain protein and fat. The white is basically pure protein.
The yolks are a mixture of protein and fat.
Eggs are a great source of protein.
5 large eggs contains about 30g of protein which will stimulate maximal muscle protein synthesis for most people whilst costing around ยฃ1 or $1.
However, the protein in eggs is the "gold standard" for bioavailability.
5 large eggs contains about 30g of protein which will stimulate maximal muscle protein synthesis for most people whilst costing around ยฃ1 or $1.
However, the protein in eggs is the "gold standard" for bioavailability.
This means your body can actually use all of the protein in eggs. This is not the case for all protein sources.
Let's see how they compare:
Let's see how they compare:
So 30g of protein from eggs is actually BETTER than 30g of protein from beef, fish, chicken, pork (and perhaps obviously the plant sources).
To actually "get" the same amount from other sources, you've got to eat more.
To actually "get" the same amount from other sources, you've got to eat more.
So eggs are a great food for building muscle.
High in protein, high bioavailability, cheap, easy to prepare and versatile.
They're also great for losing fat....
High in protein, high bioavailability, cheap, easy to prepare and versatile.
They're also great for losing fat....
People often say "lean protein" is the way to go for dieting, because you cut out the calories from fat, which can add up.
Egg whites are often chosen instead of whole eggs for this reason:
Fewer calories per gram of protein.
I argue you should still eat whole eggs, however.
Egg whites are often chosen instead of whole eggs for this reason:
Fewer calories per gram of protein.
I argue you should still eat whole eggs, however.
Whole eggs are an incredibly satiating food for the calories they contain.
A large egg is about 75 calories.
Eat 6 and you'll get about 36 grams of protein & 450 calories.
That's a low calorie, high protein meal that will fill you up, and you didn't need to skip the yolks!
A large egg is about 75 calories.
Eat 6 and you'll get about 36 grams of protein & 450 calories.
That's a low calorie, high protein meal that will fill you up, and you didn't need to skip the yolks!
Personally, I find eating eggs for breakfast keeps me fuller for longer than if I'd eaten something else. I end up eating fewer calories at my next meal and overall in the day.
Scientific studies, such as this one, have also found the same results.
ncbi.nlm.nih.gov/pmc/articles/Pโฆ
Scientific studies, such as this one, have also found the same results.
ncbi.nlm.nih.gov/pmc/articles/Pโฆ
50 overweight people participated in the above study.
The participants were free to eat whatever they wanted at lunch 4 hours after their breakfast meal.
The group who had eggs & toast for breakfast ate significantly fewer calories at lunch than the group who had eaten cereal.
The participants were free to eat whatever they wanted at lunch 4 hours after their breakfast meal.
The group who had eggs & toast for breakfast ate significantly fewer calories at lunch than the group who had eaten cereal.
Here's another similar study, with a similar result.
pubmed.ncbi.nlm.nih.gov/27306734/
The takeaway from this?
Eggs for breakfast are a good idea if you're trying to lose weight. You'll likely eat a smaller lunch and be better at controlling your overall calorie intake.
pubmed.ncbi.nlm.nih.gov/27306734/
The takeaway from this?
Eggs for breakfast are a good idea if you're trying to lose weight. You'll likely eat a smaller lunch and be better at controlling your overall calorie intake.
You also want to retain muscle mass as you lose weight.
To do this, you should eat protein at each meal. If your protein intake is low, you're more likely to lose muscle.
Protein with each meal prevents sarcopenia (age related loss of muscle mass)
ncbi.nlm.nih.gov/pmc/articles/Pโฆ
To do this, you should eat protein at each meal. If your protein intake is low, you're more likely to lose muscle.
Protein with each meal prevents sarcopenia (age related loss of muscle mass)
ncbi.nlm.nih.gov/pmc/articles/Pโฆ
Having less muscle means having a lower metabolic rate, meaning you burn fewer calories at rest.
This will make it easier to eat in a calorie surplus and gain weight.
Muscle is also very important for quality of life and is correlated with longer life too (study linked below)
This will make it easier to eat in a calorie surplus and gain weight.
Muscle is also very important for quality of life and is correlated with longer life too (study linked below)
OK, so eggs are good for keeping you feeling full (helpful on a diet) and getting protein - which is useful for building and maintaining muscle (which should be of interest to everyone).
But are they healthy?
But are they healthy?
Let's look at the yolk since this is the bit most people take issue with.
In the yolk you'll find most of the micronutrients.
Egg yolks contain Vitamin A, B3, B5, B12, phosphorous and selenium.
They also contain small amounts of Vitamins D, E, B1, B3, B6, B8, B9, and K.
In the yolk you'll find most of the micronutrients.
Egg yolks contain Vitamin A, B3, B5, B12, phosphorous and selenium.
They also contain small amounts of Vitamins D, E, B1, B3, B6, B8, B9, and K.
This is incredibly nutrient dense.
Eggs are some of the most nutrient dense foods you can eat.
Eggs are some of the most nutrient dense foods you can eat.
The yolks also contain fat.
People worry about saturated fat, due to links with heart disease.
Only about a quarter of the fat in eggs is saturated fat, and the rest unsaturated.
This is about 1.6g per large egg, which is about 8% of the recommended daily allowance.
People worry about saturated fat, due to links with heart disease.
Only about a quarter of the fat in eggs is saturated fat, and the rest unsaturated.
This is about 1.6g per large egg, which is about 8% of the recommended daily allowance.
So 6 large eggs is about 48% of the RDA for saturated fat.
RDAs are based on a 2,000 calorie diet - so if you need more calories than this (and many people do) then the % of your RDA will be lower per egg.
RDAs are based on a 2,000 calorie diet - so if you need more calories than this (and many people do) then the % of your RDA will be lower per egg.
So you needn't worry about the saturated fat content of eggs.
The overall amount in your diet is what matters, so you can easily eat eggs without this being a problem.
The overall amount in your diet is what matters, so you can easily eat eggs without this being a problem.
Right, CHOLESTEROL.
There's about 185mg of cholesterol in 1 large egg.
People really worry about cholesterol in eggs, thinking it will raise their blood cholesterol levels.
This is mainly because this was the tune of government guidance and media narrative for years.
There's about 185mg of cholesterol in 1 large egg.
People really worry about cholesterol in eggs, thinking it will raise their blood cholesterol levels.
This is mainly because this was the tune of government guidance and media narrative for years.
However, recent research is not clear that eating eggs increases heart disease risk:
pubmed.ncbi.nlm.nih.gov/27710205/
pubmed.ncbi.nlm.nih.gov/27710205/
"Summary associations show no clear association between egg intake and increased or decreased risk of CHD.
Eggs are a low-cost & nutrient-dense whole food providing a valuable source of protein, essential fatty acids, antioxidants, choline, vitamins & minerals."
Eggs are a low-cost & nutrient-dense whole food providing a valuable source of protein, essential fatty acids, antioxidants, choline, vitamins & minerals."
Studies on the link with cholesterol found positive outcomes.
This study found no link to increased LDL or total cholesterol from consumption of 6-12 eggs per week, but did find increases in the "good" HDL cholesterol in 4 of the 6 studies analysed.
pubmed.ncbi.nlm.nih.gov/28359773/
This study found no link to increased LDL or total cholesterol from consumption of 6-12 eggs per week, but did find increases in the "good" HDL cholesterol in 4 of the 6 studies analysed.
pubmed.ncbi.nlm.nih.gov/28359773/
All of this new evidence in recent years has led to a lot of governments and nutrition associations revising their guidance on how many eggs you can safely eat.
Most experts have lessened their restrictions, but still shy away from recommending more than 2 per day.
Most experts have lessened their restrictions, but still shy away from recommending more than 2 per day.
That's the thread!
Let's recap. Eggs are:
- Very filling so good for fat loss
- Very nutritious
- High protein
- High bioavailability
- Good for building/maintaining muscle
- Cheap
- Versatile
- Tasty
And the evidence does not support that they're bad for you!
Let's recap. Eggs are:
- Very filling so good for fat loss
- Very nutritious
- High protein
- High bioavailability
- Good for building/maintaining muscle
- Cheap
- Versatile
- Tasty
And the evidence does not support that they're bad for you!
If you enjoyed this thread or learned something, please give the first tweet a RT!
Here's a link to it:
Here's a link to it:
https://twitter.com/Rob_NBF/status/1489213935567966212?s=20&t=Ax6eXo6nWjL5KrrMtpLRLQ
You can get more like this when you join my email list!
Use the following link to get a free fat loss ebook and 7 tips to lose fat:
learn.nothingbarredfitness.com/free-fat-loss-โฆ
Use the following link to get a free fat loss ebook and 7 tips to lose fat:
learn.nothingbarredfitness.com/free-fat-loss-โฆ
โข โข โข
Missing some Tweet in this thread? You can try to
force a refresh
ใ
