Eggs are a fantastic source of lean protein, heart-healthy omega-3 fatty acids, and some other uber important nutrients. But what about those yolks? "Phil, my friend so-and-so who does this-and-that and knows everything ever told me that egg yolks are bad for me!" OK buddy - here's the skinny:
One large egg has about 186 milligrams of cholesterol, all of which is found in the egg’s yolk. Years ago scientists found a correlation between dietary cholesterol and unhealthy blood cholesterol, with the former precipitating the latter. Egg yolks have since been demonized and have many individuals seeking a healthier lifestyle eliminating egg yolks from their diet altogether. Now egg whites are a phenomenal low calorie source of excellent protein, however you're missing out on a ton of nutritional benefits if you aren't including whole eggs in your meal plan.
Whole eggs are FULL of beneficial vitamins and minerals. Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and, depending on the size of eggs you pick up, contain about 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients such as B6, B12, riboflavin, folate, and choline that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, are critical to the body's production of protein and the release of growth hormones (can you say gains city?). Leucine, another amino acid found in eggs, helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, along with a good percentage of it's protein.
The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. Once scientists learned that high blood cholesterol was associated with heart disease years ago, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have found that saturated and trans fats have a much greater effect on blood cholesterol than the cholesterol in food. One study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). Pertaining to your training program, your body actually requires the cholesterol in eggs and meat to produce testosterone, which in turn leads to increased energy levels and the formation of calorie-munching muscle. When it comes to the type of eggs to eat, go for free-range, organic brown eggs. They taste much better and only cost marginally more than other eggs.
Now we've covered egg quality, but before you start guzzling down a glass of raw eggs like Rocky, let's talk quantity. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. So as long as you haven't been advised otherwise by your doctor, have one egg yolk per day if you're a lady and two if you're a dude. Hold off on the 5 dozen eggs ya got there, Gaston.
We're not done here yet though — let's talk about prepping your eggs. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon, you're going backwards buddy. Alternatively, heat coconut or olive oil on low heat in a cast-iron skillet to cook your egg. If you fancy cooking something like omelets, frittatas, or other recipes that call for two or more eggs, use a mixture of whole eggs and egg whites to keep the fat and calorie content down.
Reader's Digest Version: Whole eggs are a power food packed with essential vitamins and minerals our bodies need, and a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.