Eggs Are Nutritious for You

Now that eggs have regained their place in nutrition, people are asking questions about eggs. While people know that eggs are healthy, they are asking just how healthy.

Eggs are very healthy and an excellent source of high quality, complete protein. Getting enough protein is very important for building bones and muscle, as well as maintaining good overall health. How much protein can you expect to get from eggs?

For this answer, you need to know the size of the egg and sometimes how the hens that laid them were fed. Often the average egg size is given, which is not always to best answer, but the average egg contains about 6 to 7 grams of protein.

The protein content does depend on the size of the egg. Here’s how much protein different sizes of eggs contain:

• Small egg (38 grams): 4.9 grams of protein
• Medium egg (44 grams): 5.7 grams of protein
• Large egg (50 grams): 6.5 grams of protein
• Extra-large egg (56 grams): 7.3 grams of protein
• Jumbo egg (63 grams): 8.2 grams of protein

To put these numbers in perspective, the average sedentary man needs about 56 grams of protein per day, and the average sedentary woman needs about 46 grams.

Now let’s look at the protein content of different parts of the egg. People often think that protein is only found in the egg whites, since they consist of little other than proteins.

The egg yolks are known to be where almost all the nutrients and fat are found.

However, in addition to these nutrients, the yolk also contains up to about half of the protein content of the egg. In a large egg that contains about 7 grams of protein, 3 grams will be coming from the yolk and 4 grams from the white. Therefore, eating the entire egg, not just the white, is the way to get the most protein and nutrients.

Does Cooking Affect the Quality of the Protein? The high-quality protein abundant in eggs contains all nine essential amino acids in the right ratios.

However, how much of that protein the body can actually use seems to depend on how they are prepared.

Eating eggs raw seems to provide the least amount of protein. One study looked at how much protein was absorbed from cooked versus raw eggs. It found that participants absorbed 90% of the protein from cooked eggs, compared to only 50% of the protein from raw eggs.

Another study provided healthy individuals with a meal that contained either cooked or raw egg protein. It found that 94% of the cooked egg protein was absorbed, compared to only 74% of the raw egg protein.

This means that cooking eggs helps the protein become more digestible and more accessible to the body. In addition, eating raw eggs carries a risk of bacterial contamination and food poisoning.

Eggs are among the healthiest and most nutritious foods you can eat. They are relatively low in calories, with one large hard-boiled egg containing only about 77 calories.

Despite being low in calories, they are a balanced source of almost every nutrient you need. One such nutrient is choline, which many people are lacking in their diet. Choline is important for many processes in the body. In fact, a lack of it may affect brain and heart health, and has been linked to an increased risk of neural tube defects during pregnancy.

Aside from their nutrient content, eggs have also been linked with numerous health benefits, including benefits related to weight loss and weight maintenance.

Eggs have been shown to promote feelings of fullness, which can help prevent you from eating too much at a time. This effect is especially noticeable when people eat eggs for breakfast.

Eating eggs for breakfast has been shown to cause people to eat significantly less for the next 24 hours than other types of breakfasts, without actively restricting calories.

In one study, men who ate eggs for breakfast ate up to 470 fewer calories at lunch and dinner buffets than when they ate cereal or croissant-based breakfasts. In addition to all of this, eggs are cheap and very easy to prepare.

The information you need to know includes:

An average-sized egg contains about 6–7 grams of protein. To enable your body to use as much of that as possible, it is recommended to eat eggs cooked rather than raw.

Aside from their impressive protein content, eggs are low in calories, high in nutrients and especially weight loss friendly.

Evidence Doesn't Back Eggs Causing Diabetes

The incredible edible egg is simple, yet it's attracted more vilification, and praise, than almost any other food. Recently, some have suggested that eggs are linked to risk of type 2 diabetes. Last month a meta-analysis sought to clarify that relationship.

Eggs are valuable because they are a cheap and reliable source of high quality protein (a complete protein), but they have also been suspected of increasing atherogenic cholesterol, lipoproteins, and ultimately, cardiovascular risk. But, the new 2015 dietary nutritional guidelines appropriately removed the dietary cholesterol restriction; the evidence just didn't support the adverse effects like elevated serum cholesterol.

The authors of the meta-analysis, led by Luc Djousse, DSc, MD, at the Harvard Clinical and Translational Science Center, used data from 12 prospective cohorts (eight of them unique) that evaluated the associated risk of egg consumption and risk of developing type 2 diabetes over a range of 5 to 20 years of follow-up. Seven of the studies were from the U.S., two from Japan, one from Finland, one from Spain, and one from France. These studies used self-reported data to organize egg consumption and compare highest category with lowest categories. There were nearly 220,000 subjects with almost 9,000 cases of diabetes in these cohorts.

The bottom line of what they found was that ingestion of fewer than four eggs per week was not associated with a statistically significant increased risk of diabetes, but when looking only at data from the U.S., there was a relative risk (RR) of 1.39 for intake of ≥ three eggs per week. The relative risk in the other countries was a nonsignificant 0.89. This is where the weakness of the study shows and there was no tracking of other foods consumed with the eggs like bacon, sausage, etc.

These results are similar to a meta-analysis in 2013 that showed similar risk of diabetes when comparing one egg daily to those who had never eaten eggs. That same meta-analysis did not show a relationship between eggs and cardiovascular disease, ischemic heart disease, stroke, or mortality. It did, however, show increased risk of cardiovascular morbidity in those with diabetes. That finding was consistent with another meta-analysis looking at similar data thus supporting the notion that whole eggs may best be limited in those at risk of or with type two diabetes.

The authors also noted that there is a lack of association between dietary cholesterol and type 2 diabetes in the literature and cited one trial in patients with type 2 diabetes or impaired glucose tolerance that showed weight loss and improved glycemic measures with high protein diets, including cholesterol from two eggs daily.

For years, there have been many people and organizations that have tried to vilify eggs. But the data simply don't agree with them. Eggs are a nutrient-packed food that seems to have little to no negative effects and even beneficial effects at low doses.

Whole Eggs Hold Possible Key for Vitamin D Deficiency

A simple change in diet could boost vitamin D levels for millions of Americans suffering from Type 2 diabetes, according to new research from Iowa State University published in the Journal of Agricultural and Food Chemistry. No wonder my vitamin D levels are higher than expected. When you eat more than a dozen eggs per week, I was not aware that this would help my vitamin D levels.

I just know that a couple of my doctors go ballistic when I talk about the number of eggs I eat. Then they insist on increasing the dosage of the statins I take. Fat chance as I never fill the prescriptions and I plan to stop all statins by the end of this month.

The fact that this is a rodent study is disappointing because many rodent studies do not translate to humans. Vitamin D is important for bone health and many diseases, but people with diabetes have trouble retaining it along with other nutrients because of poor kidney function.

Iowa State researchers are most interested in 25-hydroxyvitamin D-3 (25D) – the form of vitamin D in the blood that reflects vitamin D status. For that reason, it made sense to test eggs in the diet rather than other foods containing vitamin D or a supplement. Eggs are the richest source of 25-hydroxyvitamin D-3 in the diet, and there isn't any conversion required to make it into the blood. If you take it in a supplement or food fortified with vitamin D, it has to be converted to that form. In addition, eggs are a complete source of protein.

Concentrations of 25D were 148 percent higher for the egg-fed group and plasma triglyceride concentrations – a risk factor for cardiovascular disease – dropped 52 percent.

Rowling and colleagues Kevin Schalinske, professor of food science and human nutrition, and Samantha Jones, a graduate research assistant, are still working to understand why more vitamin D is retained from eggs than supplements. They say it may be related to other components found in eggs.

Please do not skip the egg yolk, which makes for the complete protein and provides all of the 25D is only in the yolk. This is what makes the eggs complete and all the nutrients are in the yolk. Eggs are relatively inexpensive and readily available. From a vitamin D standpoint, you want to consume the whole egg.

The next step is to determine the minimal amount of eggs needed in the diet to yield a benefit. The study was designed to replace protein in the diet, so the rats were fed the equivalent of 17 to 18 eggs daily. However, based on the results and the severity of the rats' diabetes, researchers expect a much lower dosage will be effective in humans. They also want to know if health benefits are enhanced when additional dietary constituents that promote the maintenance of vitamin D status and reduction of diabetic symptoms, such as fiber, are added to the diet.

You may need even less eggs if you combine it with something else that does not provide vitamin D per se, but rather protects the kidney and prevents loss of vitamin D. Understanding what's going on with egg consumption, promoting vitamin D balance, and making sure there's a linkage to outcomes whether it's bone health or kidney health is of utmost importance.

More about the Egg

Cholesterol contained in eggs caused eggs to receive a bad reputation in the past. Many in the medical profession felt eggs were too high in cholesterol to be part of a healthy food plan. Now the role of dietary cholesterol as it relates to a person's total blood cholesterol count now appears to be smaller than previously thought. Family history may have more influence on your cholesterol levels than how much dietary cholesterol is in your food. The bigger threat to your cholesterol levels is food that is high in trans fats according to the "experts."

I can imagine some of you almost choked when A.J and I said we consumed 12 eggs per week and sometimes more. The “experts” still recommend that a person with diabetes should not consume more than 200 mg of cholesterol each day. People that do not have diabetes may consume about 300 mg per day. One large egg has about 186 mg of cholesterol, which does not leave much room for other dietary cholesterol once that egg is eaten.

The “experts” claim that research suggests that high levels of egg consumption may (this is the key word) raise the risk of developing type 2 diabetes and heart disease. While the connection isn’t clear, researchers believe that excessive cholesterol intake, when it comes from animal foods, may increase those risks.

Because I already have diabetes, I basically ignore the statement, “Since all of the cholesterol is in the yolk, you can eat egg whites without worrying about how they’re affecting your daily consumption of cholesterol.” Many restaurants offer egg white alternatives to whole eggs in their dishes. You can also buy cholesterol-free egg substitutes in the stores that are made with egg whites.

Keep in mind that you need to whole egg to get the advantage of a complete protein. The yolk is also the exclusive home of some key egg nutrients. Almost all the vitamin A in an egg, for instance, resides in the yolk. The same is true for most of the choline, omega-3s, and calcium in an egg

I admit that I do not agree with the ADA when they want to limit egg consumption to three eggs per week. Nor do I agree with consuming only egg whites and missing the important nutrients in the egg yolk.

I admit that I like to consume eggs in the various ways, fried, poached, scrambled, salad, and in many other dishes. The ADA claims that eggs are less healthy when fried in butter or olive oil, but I can agree that you should not use vegetable oils. I am also contrary to the ADA because I like my sausage and my high fat bacon.

A hard-boiled egg can be a handy high-protein snack if you have diabetes. The protein will help keep you full without affecting your blood sugar. Protein not only slows digestion, it also slows glucose absorption, which is very helpful if you have diabetes. Having protein at every meal and for the occasional snack is a smart step for anyone with diabetes. However, they make the last statement and also do not want you to consume more than three eggs per week. Somewhere they need to be more consistent in their recommendations.

ADA Recommends Eggs for PWD

I almost ignored this article about ADA saying that eggs were good for people with diabetes. If it had not been for A.J, I might have passed on this. When A.J asked me about my thoughts on the article, I had forgotten about it already. A.J said he had also skipped over this the first time as he had just come from an appointment with the heart doctor and had been told not to eat eggs because of the cholesterol they contained. He said he had just nodded and forgot about the advice as his levels for cholesterol were very good and he could not figure out why he was being lectured about cholesterol.

A.J said he had been eating about twelve eggs per week and occasionally a few more when he wanted more protein. I agreed that I ate about the same number of eggs and had a hard time understanding why some doctors were still pushing no eggs because of the cholesterol. A.J asked me to read the article and then blog about it.

The American Diabetes Association considers eggs an excellent choice for people with diabetes. One large egg contains about half a gram of carbohydrates and this will not cause a spike in your blood glucose level. Many people with and without diabetes are afraid of eggs because one large egg contains nearly 200 mg of cholesterol. This is what drives many doctors to discourage eggs, but much of the evidence is still in favor of the egg and while highly debatable by doctors, many in our support group have great lipid panels and have no worry about cholesterol.

Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor for cardiovascular disease. High levels of cholesterol in the bloodstream also raises the risk of developing cardiovascular disease. Therefore, it is important for anyone with diabetes to be aware of and minimize other heart disease risks.

There are many benefits that people don't know about eggs. A whole egg contains about 7 grams of protein (a complete protein). Eggs are an excellent source of potassium and we need potassium for nerve and muscle health. This also helps balance sodium levels in the body as well, which improves your cardiovascular health.

Eggs have many nutrients, such as lutein, which protects you against disease, and choline, which is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production. Eggs from chickens that roam on pastures will be high in omega-3s, which are beneficial fats for diabetics.

Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat, only 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes. You can make an already-healthy food even better by mixing in tomatoes, spinach, or other vegetables.

Have Diabetes, Stop Worrying About Eggs

I know some people with or without diabetes that cannot stomach eggs. For the rest of you, eggs are a great source of protein and cholesterol will not be a problem – much to your disbelief.

According to Nicholas Fuller, PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia, the findings of a study suggest that eating two eggs per day, 6 days a week can be a safe part of a healthy diet for people with type 2 diabetes. The study lasted for 3 months, a time-span in which a change in cholesterol levels can become clear. It was supported by a research grant from the Australian Egg Corporation.

Yes, I know, this suggests a study that may not be without bias. A study for three months can also hide some trends and give results desired. At least Fuller said there is a lack of research into the effects of eating high amounts of eggs in people with type 2 diabetes. National guidelines on eating eggs and total cholesterol limits are inconclusive, though, and guidelines vary between different countries.

Researchers also found that eating an egg-rich diet for 3 months was linked to better appetite control, and may provide a greater sense of satiety (feeling full). Fuller said the study was motivated by the negative perception widely held toward eggs in the diets of people with type 2 diabetes.

I was a little surprised when I looked into the study and discovered that it was also a weight-control study. The study participants were required to report to the clinic each month. During the visit, they were given advice that had to follow about the types of foods and amount they could eat. Saturated fats were not allowed, but certain unsaturated fats were.

The number of participants was 140 overweight people with type 2 diabetes and they were divided into two groups – one group that would eat less than two eggs per week and the second group that would eat two eggs per day at breakfast for six days per week. Too small a study to begin with, but the results is now questionable, even the low-egg group consuming matching protein with the high-egg group. As expected, both groups were tested for cholesterol levels.

The other expected statement was the lead author calling for more research to confirm whether a high-egg diet in people with type 2 diabetes does raise HDL (good) cholesterol. Fuller commented that despite both groups being equalized for protein consumed, the high-egg group reported less hunger and greater fullness after meals.

Eggs may also help with greater weight loss, less weight regain than a conventional diet, due to the greater fullness, and less hunger reported with a high-egg diet. The high-egg group also reported more enjoyment of foods, less boredom, and more satisfaction with the diet.

I can speak to the latter quite easily now that I can eat eggs again after having my gallbladder removed. Prior to that, every time I ate hard-boiled eggs or egg salad, I would have a severe gallbladder attack. I like my eggs cooked in a wide variety of ways and can eat four to seven per day without thinking about it. I like scrambled, poached, hard & soft-boiled, fried, egg salad, and several other methods. Since my cholesterol levels are remaining where they should, I will continue to enjoy my eggs.