I have spent a big portion of my life avoiding eggs because my wise grandma and aunties would tell me that they are high in cholesterol. When I got more into fitness and health, I went crazy for egg whites because of all those fitness magazines.
You can guess what I’m about to say next right? I eat whole eggs pretty much every day now.
Eggs are high in protein, they are inexpensive, versatile in cooking, and you know you love popping the yolk on your eggs benny!
Let’s debunk the cholesterol myth here for a minute. If you are a regular healthy adult, eggs actually help regulate your cholesterol levels (given that you eat MODERATELY- no 10 egg omelette here.) Otherwise, if you have high cholesterol, you should consult your doctor or a registered dietician before you go and whip up a hearty scramble.
Your body has two types of cholesterol in the body your LDL (Low Density Lipoprotein), which is the “bad” cholesterol, and HDL (High Density Lipoprotein), which is the “good” cholesterol. Studies suggest that eating eggs actually raise your “good” cholesterol HDL levels and does not affect your “bad” cholesterol LDL levels.
Aside from cholesterol, eggs are actually loaded with other nutrients. Remember, these eggs need to be loaded in enough nutrition to develop a chicken in there, so if it’s good for chicken little, its good for us! Some of the nutrition inside eggs are: Vitamin A, D, E, B12, Folate, Protein, Iron, Choline, and more. There is around 6-8 grams of protein in an average sized egg. Fun fact: Did you know that the egg white is mostly just protein, but the yolk actually has the protein content AND most of the nutrients?
Before you go grab any old pack of eggs, you should consider purchasing organic & free range eggs. Non organic eggs are a lot cheaper, but you are susceptible to getting second hand pesticides and hormones/antibiotics that the chickens at the farm are exposed to. Eggs that are organic come from hens are never given hormones or antibiotics. These hens are are also grass fed and never caged.
Does the thought of eating eggs bore you? Eggs are so versatile you can incorporate it into a ton of different dishes. You don’t have to force yourself into eating a sunny side up egg every day. Here are some great ideas for you to try:
- Hard/Soft Boiled – This is the easiest way to cook an egg and you can cut it up and toss it in a salad, eat it by itself, or add it to a pasta/rice dish.
- Poached – If you like popping the yolk, poached is the best for you. Top off your ramen, fried rice, or eggs benny with a nice poached egg.
- Scrambled – Scrambled eggs and ketchup was a childhood favourite of mine! You can throw your scramble in a burrito, or eat it on toast. Probably one of the easiest things to make – if you want a challenge, try Gordon Ramsay’s take on the perfect scramble.
- Omelette – This is a no brainer! You can throw ANYTHING in it! Spinach, mushrooms, onions, ham, cheese. You want it? You got it.
- Baked – There are so many variations to a good baked egg. The easiest thing you can do is line a muffin tin with some cooked ham and you can make breakfast ham & egg cups. Another great thing is cracking some eggs into a casserole dish with your favourite veggies and meats.
- Devilled – Devilled eggs are SO DARN GOOD. You hard boil and halve some eggs, scoop out the yolk to flavour and moisten and then squeeze the paste back into the egg white hollow.
- Sunny Side Up – The classic way to serve up some eggs. Crack them in a hot oiled pan and you’re good to go!
There are plenty of other ways to cook eggs that are just one google search away. Much like many other things in life, eggs are not bad for you as long as you eat them in moderation. It is perfectly fine for a healthy adult to eat up to 2-3 eggs a day. Eggs are great in protein and the fat from the yolk can keep you fuller for longer.
See you at brunch!