One of my all-time favorite conversations with clients goes like this:
Me – “So give me a typical day of eating for you?”
Client – “Well, I eat pretty well. I usually start my day off with an egg white omelet…”
Me – (insert shot clock expiration sound)
Simply put, removing the yolks from eggs is (quite possibly) the most ridiculous creation in nutritional history – as this is where all of the beneficial nutrients lie:
- Vitamin A (as retinol)
- Vitamin B3 – Niacin
- Vitamin B7 – Biotin
- Vitamin B5 – Pantothenic Acid
- Vitamin B6 – Pyridoxine
- Vitamin B8 – Inositol
- Vitamin B11 – Choline
- Vitamin B12
- Vitamin D3 – not large quantities but is present
- Vitamin E – Tocopherols
- Vitamin K
- Sulfur
- Zinc
Choline is arguably the most critical, as it’s an essential brain nutrient that the majority of us aren’t getting enough of elsewhere. But egg yolks are also unique in that they contain an important substance called lecithin (the good kind, not the one derived from soy), that assists with nutrient absorption and facilitates proper digestion.
The reason you’re likely concerned about eggs (and specifically the yolks) being harmful to your health is because that’s what you’ve been told by the so-called experts. Who’ve not only put foods with large amounts of saturated fat and dietary cholesterol on the “Don’t Eat” list, but helped support cereal giants like Kelloggs with their privately-funded research designed to damage the reputation of the egg.
“The popular misconception that eggs are bad for your blood cholesterol and therefore bad for your heart persists…despite strong evidence to show that the effects of cholesterol-rich foods on blood cholesterol are…clinically insignificant.” Gray & Griffin, British Nutrition Foundation, 2009
As I hope you’ve learned from my blog, or books:
- Saturated fat is NOT harmful to your health, it’s beneficial
- Dietary cholesterol does not effect blood cholesterol
- Your cholesterol level has NOTHING to do with heart disease
And with respect to the egg, this 2013 BMJ study, this 1998 JAMA paper, and this 1992 AJCN experiment are all good examples of research showing no association between egg consumption and heart disease. While these 3 egg-samples, help turn the cholesterol nonsense from the cereal killers on it’s head:
- 1 egg/day in elderly population (over 65) produced no increase in cholesterol
- 2 eggs/day has little effect on total cholesterol
- 3 eggs/day improves HDL cholesterol, decreases inflammation, and helps to better manage blood sugar
Simply put:
“Eggs are the perfect breakfast choice as they produce similar satiation (fullness) effects as animal flesh, are extremely nutrient dense, and don’t produce the giant blood sugar surge (and corresponding crash 2hrs later) from that cereal or bagel.”
With those swapping that low-fat high-carb (cereal killer) breakfast for a few eggs experiencing drastic improvements in body composition:
- 61% greater reduction in BMI
- 65% more weight loss
- 34% greater reduction in waist circumference
- 16% greater reduction in body fat.
And in most cases the eggs make all the difference!
For instance, in this study from the journal Nutrition and Metabolism, researchers compared equal diets (18% carb, 26% protein, 56% fat), but had one group eat 3 eggs per day and the other none.
After 12 weeks, the Egg-group lost more body fat, experienced less inflammation, and had beneficial increases in HDL cholesterol that were not seen in the No Egg-group.
The interesting part being, that eggs not only raise HDL cholesterol, but when combined with a low-carbohydrate eating strategy, they play an integral part in transforming LDL cholesterol from small dense (bad) particles, to big fluffy benign ones. Meaning:
That egg you’ve been avoiding for better health is EXACTLY what you need for better health!
…and as 2013 study in the journal Metabolism suggests, you should probably make it 3+ (with the yolks).
Stay Lean!
Coach Mike
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