No Yolk! Eat The Whole Egg!
Hello! Every time I say “Hello” I want to shout the lyrics to Adele’s new song, who is with me? Anyway, let’s get talking today about a subject that is super controversial, still, and I do not know why. Let’s talk about eggs and egg yolks. I love eggs and eat them on a daily basis. I like them scrambled, fried, sunny side up, over easy and baked in anything and everything. They are delicious, nutritious and very versatile in the kitchen.
You have probably heard both sides of the story at this point. Eggs are good. Eggs are bad. Well good news, there is no need to think of eggs just in black and white. They are very good for you but poor quality eggs eaten in a poor diet is where things get lost in translation. Any food could be “bad” for you depending on a) your overall health, b) the food’s overall health c) other lifestyle factors and of course d) genetics. So as you can see the issue is not so black and white, its some shade of yellow-orange.
If I have taught you anything, remember we should be eating food that IS ingredients and veer away from those that have ingredients, especially those that are not real food ingredients. Eggs fall in the “IS ingredients” category and is a real food that can be very beneficial to our health. Sure, too much of a good thing could turn out bad but if you are sticking to a normal amount (see below), you will reap the benefits.
Here are my top 5 reasons WHY you should eat the whole egg.
- Eggs are nutrient power houses: If nature did not intend us to eat these delicious packages then why on earth would they be SO incredibly nutrient dense? In one egg (~75 qualories) there is vitamin A, Folate, B-vitamins, phosphorus, selenium, biotin, vitamin D/E/K, Calcium, Zinc and more. It almost sounds like a multi-vitamin, what do you think?
- Eggs are a great source of Choline. Say what? Choline is rarely found in our food and it is a very important and essential nutrient we are mostly deficient in. Choline, a vitamin-like essential nutrient that helps with cognitive function, the integrity of our cell membranes and may play a role in heart health. Choline is extremely important in fetal development, that means those that are looking to become pregnant or who are pregnant should be eating eggs and making sure they get enough choline (and more) in their diet to ensure their babies have proper nutrition in the womb.
- Eggs raise HDL cholesterol. Eggs get a bad rep for raising cholesterol, but did you know they actually raise your “good” cholesterol. HDL cholesterol has been shown to help reduce heart disease and is normally low in those that have poor diet and lifestyle. So get moving and then treat yo’self post workout with some pasture raised eggs.
- Eggs are rich in Omega-3s. That’s right, a GOOD quality egg from a pasture raised chicken is high in omega-3, however, you must eat the yolk to reap the anti-inflammatory benefits as all the fat of an egg lies in the yolk. Inflammation happens but when it is chronic from all the wear and tear from our diet, lifestyles and more we must combat it with some anti-inflammatory foods, in walks egg yolks.
- Eggs are perfectly packaged protein sources: One egg has 6 grams of protein and ALL of your essential amino acids needed for a multitude of functions in the body. They make a great meal or a great snack. Eat them anytime of day and have them as a post workout snack. Side note: you need VITAMINS to help digest protein and guess where all the vitamins are in the egg? The yolk, so don’t just eat the white, eat both to help you digest and absorb your food, after all, you are what you absorb!
…and BONUS: THEY TASTE AMAZING! There is no denying that eggs taste great (if cooked correctly). I say that’s a great reason to eat up.
How many eggs per day? It depends! I would recommend 1-4 per day. (More or less depending on age, sex, digestion, current health status, activity level, etc.)
Quality matters! Just because I gave you the green light to eat eggs does not mean you get to forget everything I’ve ever told you. When looking for eggs you want to find ones that come from chickens that are raised as close to the way they were meant to live in nature as possible, this means they feed off the land. They eat bugs, scraps, you name it. They should be allowed to roam as much as able in their environment. You will notice a pasture raised chicken will more than likely have a deeper colored yolk. Look for the pasture raised eggs in your local grocery store or find a local friend or farmer to get some fresh eggs!
Check out Handsome Brook Farm, they are expanding pretty quickly and their eggs are amazingly delicious and nutritious and can be found nationwide.
Alright, eat your eggs, the whole dang egg, and enjoy it! Nature packaged them perfectly for you so go enjoy them.
I want to know, how do YOU take your eggs?
I’ll go first! My favorite is sunny side up, but the whites need to be completely cooked otherwise my stomach is unhappy.