Eggs Are Not The Enemy

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Hello my name is JJ and I eat eggs. The whole egg. Including the yolk. Several time a week. Clients are usually surprised to hear this and I frequently find myself defending the Incredible, Edible Egg and dispelling many of the myths surrounding it. Aren’t I afraid of high cholesterol? What about all that fat? Who has time to make eggs during the week? All valid questions, so let’s tackle them.

Why eat eggs (including the yolks)?

Eggs can help you lose weight, decrease inflammation and possibly even improve blood cholesterol. Egg yolks are rich in nutrients, antioxidants and vitamins. Specifically they are a rich source of calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid, B12, choline, lutein, zeaxanthin, omega-3 fatty acids as well as vitamins A, D and E. Yup. Eggs rule.

For most people, eggs do NOT raise blood cholesterol or increase risk of heart disease.

Surprise! Despite what the American Heart Association has suggested, eggs (and other foods containing cholesterol) do not raise blood cholesterol for most people. Why doesn’t everyone know about this? It’s a case of sloppy science permeating through the government and medical community. I used to be an expert consultant to many government agencies. Sadly, this sort of feet dragging happens all the time. And just as sad is the slow pace at which the general medical community is updating its knowledge of exercise science and nutrition. But there is a glimmer of hope.

Note, as Dr. John Berardi points out in this excellent piece, there is one possible exception: Diabetics and the 0.2 percent of the population with familial hypercholesterolemia.

What about all that fat?

Fat is a macronutrient. Meaning, along with Protein and Carbohydrates, it is an essential building block of our diet and something the body requires. Each egg yolk contains 6g of fat and 54 kcal making it an excellent source of healthy fat.

The food industry has waged war against fat in recent years and ushered in an era of propaganda with reduced, low and nonfat processed products full of sugar and high in carbohydrates. Bottom line, a diet too high in sugar and carbohydrates without adequate healthy fats leads to increases in body fat, risk for various diseases and other health problems. Yes, you read that correctly. If you want to burn fat you need to eat fat. Check it out.

For more on healthy fats, check out this article from the good folks at Precision Nutrition.

I don’t have time to make eggs. I’m busy.

Hogwash! Hard boiled eggs are super easy to prep in bulk and eat on the go. But I personally think they are nasty and smell like dead skunks. For me, scrambled eggs are where it’s at. If you follow me on Instagram or Facebook you know I am the king of the 1-minute omelette. You can make a super healthy and delicious mini omelette the day before or the morning of and take it with you. Here’s how:

  1. In a small container add some veggies (frozen broccoli or baby spinach are my favorites).
  2. Crack two eggs into a small dish and whisk briefly with a folk. Cover with a paper towel and nuke for 1m. Plop it on top of the veggies.
  3. Optional: add half an avocado and/or a little low sodium salsa.
  4. When you are ready to eat it nuke the whole thing for 30s and enjoy!