as doctors become aware of the dangers of high cholesterol levels, especially LDL or bad cholesterol, eggs started to get a bad rap. Because one egg contains 200 mg cholesterol, experts decided that eating too much eggs will raise LDL. Unfortunately, many people interpreted to mean "stay away from the eggs together." Recent studies have done much to make the eggs back in the favorable light in which they belong. In fact, our University of Connecticut conducted a study in which its researchers have discovered that men and women who consumed more than 640mg of cholesterol from eggs every day (about 3 eggs) showed no increase in LDL levels and cardiovascular disease compared with those who did not consume extra eggs.
I recommend to all my personal training clients to eat eggs, as part of a healthy diet. Eggs are not only a great source of protein, but they can also help you lose weight. Another study found that people who ate eggs for breakfast ate fewer calories during the rest of the day and fell more body fat. Should I say more? Maybe not, but of course I will anyway.
One question I get asked frequently is whether or not people should eat the yolk as it is the primary source of fat and cholesterol in the egg. The answer is yes .... and no. Here are the stats on 1 large egg yolk and one with just white:
With Yolk: 72 calories, 6g protein, 0g carbohydrates, 5 g fat, 200mg cholesterol
just white: 17 calories, 4g protein, 0g carbohydrates, 0g fat, 0mg cholesterol
At first glance, looks like a no-brainer to ditch the yolk. But remember the study I mentioned? Those test subjects ate a whole egg. Much of the fat in the yolk is the healthy unsaturated variety and consumption of healthy fats is absolutely necessary to build muscle and lose fat. Eating whole eggs has been shown to improve muscle strength and muscle mass, helping the cell membrane to maintain their integrity. adage that muscle burns fat to create a true muscle gain.
So, "yes " next time you work on your own breakfast, includes at least one whole egg. The race is two egg whites, and now we speak. Depending on your fat intake is planned for the rest of the day, 2-3 whole eggs mixed with white or two could be quite acceptable as well. "no" simply do not take to mean that you should run to McDonald's for a bacon, egg and cheese and do not go to eat 6 whole eggs a day, unless you're a bodybuilder in December. Keep-healthy eggs to prepare them to use cooking spray or poach them. There arelot of spices or vegetables you can throw in to add flavor . No time to cook eggs in the morning? Hard-cook a batch on Sunday and put them in the fridge. They will stay fresh enough to eat all week.
Fast Fact: Did you know that whole eggs are especially good for pregnant women? One egg yolk contains 125mg of choline (23% expecting mom needs for the day). Choline may assist a child's development of memory.