Eggs are touted as nature’s perfect food, in fact, some people even call them a “superfood”. They contain a little bit of almost every nutrient that your body needs, some of which are hard to get in the typical diet.
What’s more, eggs are an amazing weight-loss food because they’re low in calories and high in protein. For this reason, eggs rank high on the satiety scale. This means they keep you feeling full for a longer period of time than most other foods.
Not only are they cheap and easy to prepare, but they’re also incredibly versatile, as they can be paired with a number of other foods.
But where do eggs fit in on the popular Keto diet? Let’s investigate…
Are Eggs Keto Friendly?
Good news for low carb dieters – eggs are extremely low in carbs, containing only about a half a gram of carbs per large egg. They make a perfect choice on a strict low carb diet, like keto.
Feel free to enjoy eggs for breakfast, lunch or dinner, without fear of exceeding your daily carb count.
How Many Carbs are in Eggs?
One large egg contains 0.6 grams of carbs. Eggs are very low in carbs so they make the perfect choice for low carb diets. Incorporate fresh veggies into an omelet, like spinach, leeks and mushroom for a very low carb meal. Those following Keto may wish to throw in some shredded cheese and bacon for an added serving of protein and fat.
How Many Calories are in Eggs?
One large egg contains 78 calories. Boiled eggs are low in calories. When you add oil to cook eggs, the calories significantly increase. One tablespoon of oil or butter adds 100 calories. If you’re following a calorie-reduction play, you may wish to try using a low-calorie cooking spray to prepare your eggs instead of oil.
| Amount Per 1 large egg, boiled or cooked without oil |
|Total Fat 5 grams||7%|
|Saturated fat 1.6 grams||8%|
|Polyunsaturated fat 0.7 grams|
|Monounsaturated fat 2 grams|
|Cholesterol 186.5 milligrams||62%|
|Sodium 62 milligrams||2%|
|Potassium 63 milligrams||1%|
|Total Carbohydrate 0.6 grams||0%|
|Dietary fiber 0 grams||0%|
|Sugar 0.6 grams|
|Protein 6 grams||12%|
|Vitamin A||5%||Vitamin C||0%|
|Vitamin D||10%||Vitamin B-6||5%|
Eggs are an excellent high-quality protein, especially in the egg whites. They’re packed with nutrients, such as vitamin B2, B6, B12 selenium, vitamin D. They also contain minerals such as zinc, iron and copper.
A Good Source of Choline
Eggs are a great source of choline, containing 100 milligrams of choline per egg. Choline is a nutrient that is rare but incredibly important for the body’s overall health. The body uses choline to build cell membranes and produce signaling molecules in the brain, among various other functions.
Supports Heart Health
Consuming eggs regularly alters the pattern of LDL particles from small, dense LDL to large LDL particles, which is linked to a reduced risk of heart disease.
Contrary to popular assumption, eggs are not bad for your heart whatsoever. Researchers have extensively studied whether egg consumption carries the risk of heart disease and no correlation was found. A review of 17 studies with a total of 263,938 participants determined no association between egg consumption and heart disease.
Promotes Healthy Eye-Sight
Lutein and zeaxanthin are two vital nutrients that help counteract the age-related degenerative effects on the eyes. These potent antioxidants accumulate in the retina, helping to reduce the risk of cataracts and macular degeneration.
High in Amino Acids
Amino acids are used by the body as the building blocks of proteins. They also synthesize hormones and neurotransmitters. Eggs are a good source of high-quality animal protein, containing all the essential amino acids that our bodies need. The amino acids in eggs are also in the right ratios, so your body can make full use of their proteins.
Eggs are generally safe in normal food amounts for most people. Raw eggs should be avoided for the risk of contracting salmonella and other bacteria-related illnesses. Cooking eggs thoroughly is recommended to kill all the bacteria.
Eggs are one of the most common allergy-causing foods for children. Egg allergy symptoms include skin rashes, congestion, and vomiting.
Does Regular Consumption of Eggs Raise Cholesterol Levels?
While it is true that eggs are high in cholesterol, eating eggs does not adversely affect cholesterol in the blood for most people. A single egg contains 212 milligrams of cholesterol, about half your recommended daily intake.
It should be noted that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. Your liver naturally produces cholesterol and when your dietary intake increases, the liver produces less cholesterol to balance out the levels.
Regardless, the response to egg consumption varies. For about 70% of people, eggs don’t raise cholesterol at all. In fact, regular intake of eggs leads to elevated levels of the “good” HDL cholesterol, which is associated with a lower risk of heart disease.
In the other 30% of people, eggs may slightly raise LDL cholesterol, therefore these individuals should monitor their intake of foods containing cholesterol.
LDL cholesterol can appear in small, dense LDL particles and large LDL particles. Research has shown that people who have mostly small, dense LDL particles have a higher risk of heart disease than those with mostly large LDL particles. Therefore, even though eggs may slightly raise LDL cholesterol in a small percentage of people, the LDL particles are altered from small, dense to large LDL particles, which is actually an improvement for overall heart health.
Are Eggs Good for Weight Loss?
A high protein diet including eggs can help you snack less between meals. Because eggs are high in protein, the most satiating macronutrient, they are very filling. Regularly consuming them may reduce calorie intake later in the day, ultimately promoting weight loss.
Eggs place high on the Satiety Index scale, meaning they may help you feel fuller for longer periods of time. Studies show a high-protein diet may also significantly boost your metabolism because extra energy is used by the body to help metabolize proteins in food.
A study conducted on 30 overweight women found that eating eggs instead of bagels for breakfast increased feelings of satiety and caused participants to eat fewer calories throughout the day. Ultimately, replacing their morning bagel with a breakfast of eggs resulted in significant weight loss in the participants over an 8-week period.
Is it Safe to Eat Eggs Every Day?
Studies show that it is safe for healthy individuals to consume up to 3 whole eggs per day.
Eggs raise HDL “good” cholesterol. For 70% of people, there is no increase in LDL cholesterol, however, some 30% of people may experience a slight increase in a benign subtype of LDL.
Currently, there is no evidence that eating more than 3 eggs daily is harmful, it simply hasn’t yet been studied.
Are Eggs Safe for Diabetics?
The American Diabetes Association says eggs a great choice for people with diabetes because they’re very low in carbohydrates. One large egg contains about half a gram of carbohydrates, so they won’t cause an unhealthy spike in blood sugar.
A study published in the American Journal of Clinical Nutrition in 2015 determined there was a lower risk of Type 2 diabetes among middle-aged men who regularly ate eggs.