I was with a group of women the other day. We were discussing what we eat for breakfast. There were varying answers, “oatmeal”, “yogurt” and “egg whites” among others. I chimed in, “I eat three eggs every day.” Mouths hung open, they practically gasped. Eggs? The whole egg—even the yolk?! They were horrified. What about cholesterol? Aren’t they bad for you?
Somewhere along the line, the incredible edible egg became one of the most maligned foods of the 20th century and for many this bad rap has fallen over into the 21st. It is such a shame.
I’ll admit, I believed it too. I didn’t eat eggs for years, decades even. Eggs were bad. There was so much cholesterol in that little shell. Heart disease, here I come. Right? Well, it turns out no. Wrong. The cholesterol in eggs is the natural kind. When it is created by nature and not a processing plant, it reacts much differently in our bodies. And in this case, the cholesterol in eggs is not only good for you, it is actually protective. Eggs increase HDL which is the good cholesterol. It also turns small, dense LDL (which is bad) into large LDL (which is benign). It has been proven that eggs have no connection to heart disease or stroke in otherwise healthy people.
A large egg has 77 calories, 6 grams of protein, 5 grams of healthy fat (I’m going to leave healthy fats not making you fat for another post) as well as all 9 essential amino acids. Eggs also have iron, phosphorous, selenium, and vitamins A, B12, B2 and B5. Eggs have choline, an important brain nutrient that 90% of Americans are deficient in. Eggs also have two super antioxidants, Lutein and Zeaxanthine which protect against age related eye diseases.
Contrary to being public enemy number one, eggs are a superfood and should be eaten often. Eggs also are super filling and keep you satiated longer than most other breakfast foods.
So please, go back to your love affair with eggs. Buy organic, omega-3 enriched eggs. Enjoy them to your hearts content (yeah-I went there).
I have been eating 3 eggs a day for a few years now. My cholesterol has gone down.
How about you? Do you eat eggs? If not, are you willing to give them another chance? Please leave a comment below.
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Annabel Monaghan says
September 19, 2013 at 12:52 pmSo interesting. Has ordering egg whites been a big waste of time all these years then?
breathecommunity.org says
September 19, 2013 at 12:55 pmI’m afraid so Annabel.
Silvia says
September 19, 2013 at 3:57 pmOh too funny Lorna. We must be on the same wavelength. I just developed a new recipe for Mind Body Green on the Super Food Frittata, Eggs of course, spinach, wild mushrooms and caramelized onions with goat cheese. Ate it yesterday for lunch and I wasn’t hungry again until 9PM! You’re absolutely right, eggs have had a bad rap for about 25 years now but guess what, as I’m sure you know, they’re back to being the perfect food and in our good graces after studies showed that it wasn’t eggs leading to heart disease it was saturated fats!
Alejandra Ruani says
September 19, 2013 at 11:48 pmOMG I want that recipe Chef Silvia!
Lorna – your blog is a great source of information, love it!
breathecommunity.org says
September 20, 2013 at 12:45 pmThanks Alejandra!
breathecommunity.org says
September 20, 2013 at 12:42 pmSo glad we are both spreading the word Silvia.
Sherry says
September 19, 2013 at 11:33 pmSo its ok to come out of the “breakfast closet” now? Admitting I eat eggs regularly won’t have me shunned? Excellent News! I love yogurt & muesli as well, however I eat soft boiled eggs more times per week than yogurt. Thank You so much!
breathecommunity.org says
September 20, 2013 at 12:44 pmThe “breakfast closet”!!! I love it Sherry. We are both out now.
Elise says
September 20, 2013 at 12:50 amLorna,
Thank you for this post. I think eggs are the perfect food that are available almost anywhere. It bothers me so much, though, when I see clients who are still stuck in the 90’s mentality and eating egg whites. Then, when they are starving within the hour, they can’t understand why?!?! When you eat the WHOLE egg, then you can feel satisfied and satiated for hours. As you suggested, eggs are a superfood and should be eaten often!
breathecommunity.org says
September 20, 2013 at 12:46 pmI know what you mean Elise. I am just glad that we are spreading the good word. The truth will prevail.
Giada says
September 20, 2013 at 1:45 amI looove eggs and eat 2-3 eggs at least 4 times a week. I haven’t exercised in years because of other reasons, but am healthier, more fit and cut and lean than ever. Thank you for this post, now I know what I intuitively felt my body craving is actually good for me and I can completely let go of any of the occasional bad thoughts I would have, thinking “maybe I should start eating less eggs” lol -nope!!! I’m going to continue to listen to what my body wants. Yay. Thanks beautiful xo
breathecommunity.org says
September 20, 2013 at 12:45 pmThis is great Giada. I am glad you were listening to your body–and now you can forget the guilt!
Desiree East says
September 20, 2013 at 5:37 pmI’m so, SO happy that the bad egg rap is slowly dying…because, I looooove eggs. I had no idea, though, that because eggs have natural cholestorol (as opposed to processed), that your body reacts to differently. Makes total sense!!
breathecommunity.org says
September 24, 2013 at 11:51 amYes Desiree, we are doing our body good in many ways by eating eggs. It’s a win/win.
Andrea says
September 20, 2013 at 9:49 pmSpeaking of breakfast closets….I have had oatmeal for breakfast nearly every day for well over 30 years. I LOVE it and it’s total comfort for me. But I’ve been trying to cut way back on dairy (I make my oatmeal with milk) so we’ve switched over to eggs for breakfast on most days and I’m really loving it! They’re much quicker to prepare, for starters, and I’ve noticed that I feel pretty satiated right through to lunch.
Love all the great egg facts in this post – thanks, Lorna!
breathecommunity.org says
September 21, 2013 at 10:31 amThat is funny Andrea because I am in the same boat. I love, love my oatmeal but it is just not the same without the milk. That is one of the reasons eggs have become my standby. Glad we have such a healthy and satisfying back up!
Sonja Keller says
September 24, 2013 at 9:36 amYeah I agree, eggs are great. I’ve just started eating eggs everyday because we have our own chooks (chickens) and they lay such beautiful organic produce.
breathecommunity.org says
September 24, 2013 at 11:50 amSonja–I am jealous! That is wonderful.
Julie Marah says
September 24, 2013 at 4:22 pmGreat post Lorna, very informative, especially the part about how our bodies process the cholesterol in eggs – I have learned something new.
I’m already quite a fan of eggs, but now I have permission to eat them more often – Thanks!