An egg is inexpensive but they are loaded with vitamins, minerals, high quality proteins, good fats and an amazing range of nutrients.
One large egg contains: Vitamin B12 (Cobalamin): 9% of the RDA; Vitamin B2 (Riboflavin): 15% of the RDA; Vitamin A: 6% of the RDA; Vitamin B5 (Pantothenic Acid): 7% of the RDA; and Selenium: 22% of the RDA.
Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
One medium egg contains 63 calories, 6 grams of protein and 4 grams of fat — most of which are heart-healthy unsaturated fats. If you are watching your blood sugar levels, its protein and fat content, along with its lack of carbohydrates, make this versatile food an excellent choice for breakfast, lunch or dinner.
A study published in Nutrition Research showed that participants who were given an egg for breakfast, have lower blood sugar and insulin as compared to those given bagel breakfast. It also showed that when the participants had an egg for breakfast, their appetite hormones were lower and they consumed fewer calories throughout the day while subjects who had bagel breakfast were hungrier and not as satiated. By consuming fewer calories, weight can be checked and reduce the risk of type-1 diabetes.
In a 2010 study in the British Journal of Nutrition, people with diabetes showed improved blood sugar and cholesterol levels when they consumed eggs as opposed to other animal protein.
The American Council on Exercise recommends consuming of egg whites if one is trying to lose weight because they are high in nutrients and low in calories.
The American Heart Association also recommends an egg per day for healthy adults with no more than 300 milligrams of cholesterol a day. The Harvard School of Public Health also allows one to eat no more than 3 egg yolks per week if he/she has heart disease or diabetes. Opt for egg whites instead, which contain no cholesterol, the prestigious school said.
People have been warned not to eat eggs everyday as they’re loaded with cholesterol. While one large egg contains 212 mg of cholesterol, which is a lot compared to most other foods, many studies showed that eggs actually improve the cholesterol profile.
One study revealed that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic syndrome.
Several studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two.
While some studies do show an increased risk of cardiovascular disease in diabetic patients, this needs further research though and probably doesn’t apply on a low-carb diet, which can in many cases reverse type II diabetes).
The bottome line is that studies showed that eggs actually improve the cholesterol level. They raise HDL (the good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease.#