What you eat for Easter? Eggs, of course. And with good conscience additionally. Major holidays are not usually associated with health food, but the egg is an exception.
Eggs in brief:
- A complete food that contains much of what your body needs
- Rich in high-quality protein and good fats
- Works whether you’re up or down in weight
A complete food
The first Rocky Balboa did when destiny called him to take the step up from mediocrity to world champion was guzzling themselves a handful of raw eggs. The rest is history. Shimmering gold, cheering victory story. Long before supplements and advanced training programs appeared, everyone knew who was doing muscle and strength that eggs are what they needed. And long before that, before the muscle building and strength sports in general there have eggs from both wild and domestic birds formed an important part of the human diet.
An egg contains about seven grams of high quality protein, five grams of fat of good quality, high levels of fat-soluble vitamins A, D, E and K, key B vitamins B12, folic acid and riboflavin, calcium, iodine, zinc, selenium, magnesium; iron and lots of other nutrients.
In summary, it contains all the nutrients needed to create a complete, real live chicken. It says a lot. Egg’s nutritional profile is simply the perfect nutritional base to support and build up a growing body. The egg complete and nutrient dense nature also makes it an excellent food when you want to burn fat and lose weight. An egg saturates very well for his calling 85 calories and their amounts of varied and complete nutrition. It contains no carbohydrates to speak of and does not affect blood sugar and insulin.
How was it with cholesterol?
In the early 1970s the recommendations to limit the amount of eggs in the diet from the National Board of Health, which at the time held the dietary recommendations. The background was research that put high blood cholesterol associated with heart disease. Probably played zeitgeist general madness of fat in the diet is also a certain role.
Since then it has been nuanced picture of cholesterol, today we distinguish between dangerous cholesterol, low density lipoprotein (LDL) and good cholesterol, high density lipoprotein (HDL), which has a protective effect against cardiovascular disease. Besides, it has been established that the first and foremost is the body’s own synthesis of cholesterol, not dietary cholesterol, which plays the greatest role of cholesterol in the blood.
Cholesterol intake from food has never been associated with cardiovascular disease. A healthy body regulates itself blood cholesterol and reduces its own production in case we consume more dietary cholesterol. The recommendation to take it easy eggs were removed in 1976 and today is promoting NFA eggs as a good food that you can eat as much as you want to.
Eat the whole egg!
The classic stereotype bodybuilder strainers remove and discard the yolk to just take the egg white. Recipes with 20-30 egg whites are no anomalies in the builder’s industry. But it is a dubious strategy. All egg nutrition, except for a small amount of protein (less than half of the egg’s total protein content) is in the yolk. The reason why some avoid yolk is understood that prevent the small amount of fat is also there, but the cost simultaneously miss the majority of the egg protein and all its remaining micronutrients.
Straining away the yolk is a blatant waste and reduces a complete package nutrition to a pure protein supplements. Have we not bury the horror of fat in the diet once and for all?