What’s the deal with eggs? Nature’s perfect food or evil artery clogging device conspired by chickens to rid the world of the human race?
Well, it’s kind of funny how things go. One minute things are good for you, then they’re bad then all of a sudden they’re good again and that’s the case with eggs too.
You see, for the longest time, Eggs have got hammered for being a fatty food full of saturated fat, in fact, it was just the yolk that was fatty so ban the yolks and just eat the egg whites was the fitness mantra for the past 10 or so years.
Well, things have started to change and people have started to resort more to looking at food in a more holistic and nutrient approach as opposed to just counting the calories but what about eggs?
So, in a short few words, Eggs comprise of two main parts. the whites which are mostly made of Albumin (a combination of water and protein and rich in B vitamins) and egg yolk (Mostly fatty acids and cholesterol but has a good concentration of Leucine)
Whilst the egg whites contain the most protein, the egg yolk actually contains an amino acid called leucine which is known as a power house for muscle building. Simply put, you need to focus on getting leucine in your diet if overall body composition and fat loss are important to you, another score for eating the whole egg.
And yes, whilst egg yolks do contain the bulk of calories and fat of an egg, research has shown now that there’s no increase in LDL cholesterol from egg consumption (LDL being the naughty cholesterol) and research has also found that there is no known link between egg consumption and cardiovascular disease in healthy individuals (there’s a slight debate about diabetic people and egg consumption but even then, its up in the air.
Egg yolks also contain a high level of Choline which is good for liver health and also contains Carotenoids which are good for the eyes, Zinc, Fat soluble vitamins and other minerals. So basically the whole egg from a health point of view is far more important than just the egg white. That being said, eating too many whole eggs will increase your daily caloric intake so some still recommend supplementing whole eggs with egg whites (2 whole eggs and 2 to 4 egg whites for a complete protein meal for an average person, those requiring higher caloric intake can do 3 or even 4 whole eggs and 6-8 egg whites).
I’ll leave you with a quote I heard from Ben Coomber of body type nutrition, “Eggs, if it doesn’t fit your macros, make them fit your macros!!” (if you don’t know what I mean by macros, get in touch, I’ll explain)