There is a continuing debate on whether or not eggs are a healthy part of a balanced diet. Some claim it’s best to only eat egg whites while others claim the entire egg should be included in the diet.
Enhanced eggs with extra nutrients such as Omega-3 fatty acids may have more health benefits. Here is a look at the health benefits of eggs:
1.Health Concerns Over Eating Eggs
The biggest concern over eating eggs has been the cholesterol content, which is concentrated in the yolk. One large egg has 211 mg. of cholesterol in the yolk. The shite alone has no cholesterol. It was recommended that those with high cholesterol limit their intake of whole eggs and just eat egg whites.
2.Do Eggs Increase Cholesterol?
Several studies show that eating whole eggs does not increase blood cholesterol levels.
One study cites findings from several other studies showing that dietary cholesterol has little effect on blood cholesterol levels.
Other foods we eat, such as fresh fruits and vegetables and whole grains appear to play more of a role in how much cholesterol our bodies store.
3.High In Protein
Eggs are a good source of high-quality protein. One large egg white contains no fat, no cholesterol, and no carbohydrates. An egg white has 16 calories and 4 grams of protein or about 7% of the daily recommended value. These values are for an uncooked egg white.
As mentioned above, a whole egg has about 211 mg. of cholesterol. Eating the whole egg adds 5 grams of fat, but still no carbohydrates. A whole egg has 71 calories and 6 grams of protein or 13% of the daily recommended value. Again, these amounts are for an uncooked egg.
Whole eggs give higher amounts of other necessary vitamins and minerals, such as riboflavin and selenium. There is also Vitamin K and Vitamin D in whole eggs, but not just egg whites.
Egg yolks contain lutein and zeaxanthin, carotenoids that have been shown to reduce the risk of macular degeneration and cataracts. Whole eggs also choline, which is important for brain development in a growing fetus and young children.
Some studies have shown that a low-calorie diet and having a breakfast that included two whole eggs helped participants to lose weight. When you want to lose weight, you should consume one egg every day. Eggs found the protein and little bit of fat helped to keep you from getting hungry before lunchtime.
Eating one whole egg a day will not affect blood cholesterol levels and is a healthy part of a balanced diet. Check with your doctor for recommendations if you do have cholesterol problems.
Eggs are a good source of protein among many other important nutrients. Especially if you eat the whole egg. But you can still get the benefits of protein and low calories from eating only the egg whites.