Eggs get a bum rap. Aside from the excitement they bring to annual Easter-egg hunts, conventional wisdom has linked one of nature’s most affordable and beneficial foods to everything from high cholesterol to heart disease. But recent studies have sent egg-alarmists scrambling and provide solid evidence why the incredible-edible-egg should be removed from your “do not eat” list. Once you peel away the shell, eggs actually do more good (a lot more) than harm, especially the organic cage-free variety, and make for a very healthy addition to your mud run grub.
Two Eggs a Day Keep the Doctor Away
I used to eat a bagel a day loaded with cream cheese for breakfast each day. Working in NYC, this seemed like the “natural” thing to do. You can hardly walk down a city block without passing a bagel cart, not to mention the thousands of coffee shops and cafes that dish them out. I would order the whole wheat variety with scallion cream cheese and tell myself that this was a healthy breakfast. There’s no denying that a bagel and cream cheese is filling and super-tasty, but really that’s where it would end. By the time lunch rolled around, I was catching flies, crashing hard and salivating for my next meal. My solution…I went primal. I ditched the circle of carbs and switched back to one of my childhood favorites – eggs.
Eggs are now a staple food in my Primal Blueprint lifestyle. I eat at least two a day, usually tossed with fresh or leftover veggies along with some great fatty foods like bacon or avocado, or all-of-the-above! The results have been staggering. I have sustained energy throughout the morning and sometimes well into the afternoon for a mud run training session, no longer crashing and burning at my desk. In addition, my lipid panel results back the claim that eggs have been an asset to my system in producing an optimal LDL/HDL ratio. Born to a family of heart risk candidates, this is something I take very seriously. On top of everything, I love eggs…and frankly, I missed eating them as often as I now do. And after almost two years of two eggs per day, I have yet to run dry of egg variations. But don’t take my word for it…see the benefits for yourself:
The Benefits of Eggs
Recent studies have shown a ton of reasons why eggs can help you reach your goals of optimal nutrition. Here’s just a few:
- Eggs are an awesome source of high-quality protein (5.5 grams/per egg – 11.1% of the daily value for protein).
- Eggs supply the body with choline, without which can lead to a deficiency in vitamin B. Choline is also considered a key component of fat-containing structures in cell membranes, especially those associated with the brain.
- Eggs keep hunger at bay and satisfy more than a carb-loaded breakfast with an equal calorie count.
- Eggs are an excellent source of selenium, which is thought to prevent cancer, particularly tumors affecting the prostate.
- Egg yolk inhibits human platelet aggregation and prolong the time it takes for fibrinogen, a protein present in blood, to be converted into fibrin. Translation = egg yolk prevents blood clotting.
- At least 6 eggs per week can lower the risk of breast cancer by 44%.
- An egg a day protects eyesight without increasing cholesterol or triglyceride levels.
- Eating eggs every day lowers the risk of developing cataracts due to high-levels of lutein and zeaxanthin in eggs.
- Eggs are a solid source of Omega-3’s and beta carotene, especially the cage-free variety from pastured poultry.
- Eggs are high in L-glutamine, which is an essential amino acid that basically feeds enterocytes (intestinal cells). Glutamine acts to restore and maintain the lining of the intestinal tract.
- Eggs are one of the only foods that contain naturally occurring vitamin D.
- Eggs are a good source of vitamin B-12, which helps to promote healthy hair and nails.
- Regular consumption of eggs does not negatively affect a person’s lipid profile and may, in fact, improve it.
- An egg contain just 5 grams of fat, only 1.5 of which is saturated.
- An egg or more a day has no effect on increasing the risk of heart disease.
- Eggs are cheap and have a long refrigerator shelf life.
The Perfect Egg
What you need:
- Eggs (try organic cage-free)
- A small frying pan with lid
- Small pat of butter (preferably unsalted grass-fed)
How to make:
- Over medium-high heat, melt butter in pan.
- Crack egg in pan and add in 1-2 tablespoons of water.
- Cover with lid and cook 1-2 minutes until desired consistency is reached. (I usually take out at about the 1:30 mark which gives me a nice white coating,norunniness, and a liquidy yoke)
- Slide out of pan into plate (you shouldn’t even need a spatula for this)
- Add some fresh cracked pepper and a touch of salt. Voila!
- Choline in the diets of the US population: NHANES, 2003–2004
- Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects
- A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women
- The World’s Healthiest Foods: Eggs
- Mark’s Daily Apple: Smart Fuel: Eggs
- 10 Health Benefits of Eggs
- MedicineNet.com: Eggs: Dietary Friend or Foe