You’ve probably heard time and again about how egg yolk is the enemy, to be avoided at all costs because of “cholesterol”. And so, you diligently separate the whites from the yolks at breakfast time, pleased that you did something good for your health. But did you know the whole egg is one powerhouse food by itself? Yes, I’m talking about both the yellow and the white here!
Here are few reasons why, even though the white of an egg is a great healthy source of protein, you should be including the whole egg in your diet:
- It keeps you full longer: Eating a whole egg keeps those cravings at bay and keeps you full for a longer period of time, which definitely works in favour of your fat loss goals.
- Contains essential vitamins and minerals: Our body needs various minerals and vitamins each day and eggs provide for majority of these like vitamins A, E, B12 and K, not to mention, they are one of the few natural food sources of vitamin D.
- Excellent protein source: A whole egg contains 7 grams of high-quality protein. It also includes the essential amino acids your body needs.
- Whole egg is an amazing source of heart-healthy omega-3 fatty acids.
So, after all this, should you still be really concerned about the threat of cholesterol in egg yolks that you’ve heard about all along?
Well, the real risks to high cholesterol are trans-fats and added sugars and not dietary cholesterol. Your body requires the cholesterol in eggs to make testosterone, which increases energy and aids in better muscle growth.
Unless you have been advised by your doctor to cut down on eggs for other health issues, there is no reason you should not be including the whole egg in your diet.
You can prepare them how you like: omelette, fried, boiled, chunks tossed in a salad, scrambled, using just a little olive oil. They make for perfect dishes!
A final note: Ensure you are eating whole eggs in moderation. In dishes involving a large quantity of eggs, ensure you balance it out with the egg whites. If I’m cooking something that would require more than two eggs, I normally add in egg whites of the remaining and two whole eggs (the yolk of two large eggs is enough to meet your cholesterol level for the day.)