Eggs: Egg-cellent Protein Source or Not?
A few decades ago, we were repeatedly told to avoid or limit eggs (or at least the yolk) because they were going to give all of us cholesterol up the wazoo.
Then the US Dietary Guidelines went ahead and finally removed that BS in 2015. Eggs are finally realized—as they always should have been—as a health food.
Still not convinced? Let’s see what the science says.
If You Can Eat ‘Em, Eat ‘Em
In 1999, the American Medical Association published a study (n = 118,000) in JAMA and found NO association between eating eggs and heart disease, cholesterol levels, strokes or heart attacks.
In fact, they found that those who ate at least a half a dozen eggs per week had a lower risk of heart disease than those who did not.
More recent research—including a 2018 paper published in the journal Heart which looked at data from the ongoing China Kadoorie Biobank (CKB) study (featuring a jaw-dropping sample size of 512,891 people)—further backs up these findings.
Of course, eggs are listed as one of the top 8 food allergens according to the Food Allergen Labeling and Consumer Protection Act of 2004. So even though things are looking sunny-side up for egg consumption, you clearly should stay away from them if you’re allergic or intolerant.
But if you’re not? Start cracking! They’re loaded with healthy fats, protein, minerals, and vitamins.
If You’re Gonna Buy ‘Em, Buy Good Ones
I know buying higher quality foods can be expensive. But when it comes to eggs, this is ALWAYS something I’m willing to put a little more money toward to make sure I’m getting the highest quality product.
I strongly recommend when you’re shopping for eggs to look for eggs that are 1) certified organic, 2) pasture-raised/free-range, and 3) specifically labeled as rich in omega-3’s (this usually means they came from birds that were fed flax). Sometimes finding all three are hard to do, so when unable, buying “organic” eggs are your best bet.
Here’s why:
Pasture-raised birds live healthier happier lives under much less stress than conventionally raised birds. Plus, when birds forage on their own and eat insects, it greatly increases the quality of the nutrients found in their eggs.
This all makes a big difference for the chickens, and ultimately makes a difference for us, too (we are what we eat, remember?). If you feel like you want to make a difference in your health, try the Nancy Anderson Fit Bible Diet and transform your lifestyle.
xo
Resources: https://www.theatlantic.com/health/archive/2012/08/sunny-side-up-in-defense-of-eggs/261600/
https://www.ncbi.nlm.nih.gov/pubmed/10217054
https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
https://www.eurekalert.org/pub_releases/2018-05/b-dec051718.php