The Low-Fat Scrambled Egg Debacle
…how this popular nutrition myth is causing heart disease and weight gain.
By Kevin DiDonato MS, CES—Level 1 Precision Nutrition Certified and Certified Personal Trainer
I was in line at a coffee shop recently and was instantly floored.
A lady in front of me asked the barista to make her a breakfast sandwich with low-fat scrambled eggs!
And to my surprise, the barista responded with “sure” and went off to make her sandwich.
I watched as she cracked a few eggs, careful not to let any yolk get into the small bowl—and then carelessly tossing it away.
Knowing the owner of the store, I asked him what was going on. He told me that a lot of people order low-fat scrambled eggs in the morning, so it’s now become a “thing.”
I had to laugh to myself as I informed him that they were throwing away probably the BEST source of nutrition around…
As much as I hate to admit it, this is by far one of the best examples of consumer confusion I have ever seen (or heard about).
There is so much misinformation about nutrition, health, and exercise that it’s no wonder why we have a fatter and more robust society.
But I want you to know: You’ve been misled (well, everyone has!). Anyone you talk to will probably agree that they worst part of the egg happens to be the yolk.
You would be mistaken, however. The yolk is actually the HEALTHIEST part of the egg and the place where all the good nutrition is held!
What has happened? Are we really this fat-phobic that we will give up the healthiest part of the egg and settle for plain old egg whites? Are we really that confused?
You see, when you throw out the yolk (and keep only the egg whites), you throwing out something that is packed with fat-busting nutrients, antioxidants, vitamins and minerals, and essential nutrients like choline.
Sure it has cholesterol and fat…
…but studies have shown that the fat and cholesterol found in eggs has ZERO impact on your overall cholesterol levels!
And egg yolks contain B-vitamins, trace minerals, folate, vitamin A, lutein, and other amazing and special nutrients that your body needs to function optimally.
Egg whites contain very little nutrition when you compare them to the egg yolks!
What about the protein in egg whites? As great as the protein is, without the yolk, there is very little nutrition there to balance out the amino acids and make the protein more available to your body.
And did I mention that grass-fed, free-range eggs contain the heart-healthy omega-3 fatty acids, which is vital to improving your overall heart health?
If not, it’s true! Grass-fed, free range eggs contain a robust fat profile, giving you a much higher omega-3 content than normal store-bought eggs.
(NOTE: commercial eggs often come from caged hens fed a grain-based diet. This leads to higher omega-6 fatty acids and lower omega-3 fatty acids levels. This could lead to higher inflammation levels and could damage your health.)
Not convinced yet? Here are some other benefits of the egg yolk:
Contains 90 percent MORE minerals and vitamins than egg whites (calcium, thiamin, B6, folate, and B12)
Contains ALL of the fat-soluble vitamins (A, D, E, K)
Contains the essential fatty acids your body needs to repair cells, protect your heart (omega-3 fats)
But that doesn’t stop people from complaining:
“Won’t whole eggs raise my cholesterol and lead to a heart attack?”
The truth is: No, it will not lead do either!
When you eat foods rich in cholesterol (like egg yolks) your body will slow down (or stop) its own natural production of cholesterol in order to balance your levels out.
If you don’t eat enough cholesterol-containing foods, your body may end up producing MORE to meet the needs and demands of your body (hundreds of reactions require cholesterol to fuel them).
Here’s something else to consider:
A recent study published in the Journal Nutrition, showed that eating WHOLE EGGS (as opposed to egg whites) lowered “bad” cholesterol and increased “good” cholesterol numbers (this could positively impact your cholesterol and blood lipid results = good news)!
And since cholesterol is SO IMPORTANT for your body (has many different roles and functions that keep you healthy), it would be wrong for you to avoid eggs and try to reduce your cholesterol using statins as your choice.
(Not every cholesterol particle is created equal. HDL (good) cholesterol may have a protective role in the body with LDL (bad) is associated with heart disease risk. What should be noted, however, is that VLDL levels (very low density lipoproteins = very bad) could significantly increase your risk for heart disease since they are more apt to invade the artery wall than very buoyant LDL cholesterol can.)
Since inflammation is a major culprit in heart and chronic disease development, lowering inflammation should be considered a must. And eggs may be just the right foods for it! Eggs contain the potent antioxidant lutein (also good for the eyes), which could significantly lower inflammation levels and your heart disease risk.
Eggs for the WIN again!
IMPORTANT NOTE: Recent study results for the Journal of Nutrition showed that participants eating 3 whole eggs (along with a reduced carb, higher fat intake diet) showed a significant increase in their HDL cholesterol (LDL cholesterol stayed the same). With the addition of each egg (started with 0, then went to 1...and so on untl they reached 3), HDL cholesterol levels increased.
It’s pretty safe to say that whole eggs (just like carbs) have gotten a bad reputation in the nutrition world and that whole eggs should be a vital component to any healthy nutrition plan.
But what about the calories found in a whole egg?
Yes, whole eggs contain more calories than egg whites, but this about the differences. Whole eggs contain far more nutrition than egg whites, therefore providing your body with a more nutrient-dense food.
And the more nutrient-dense a food is, the better it suppresses your appetite, which leads to less calories consumed throughout the day. Overall, the inclusion of whole eggs in your diet could result in far less calories consumed throughout the day.
The end result: Whole eggs (due to the healthy fat content) could help you BURN FAT all day long due to the appetite-suppressing benefits found in the egg yolk.
Don’t believe all the hype…
Next time your trainer, friend, or family member tries to persuade you from eating whole eggs—simply because they fear it will raise your cholesterol (or worse, make you fat)…
Don’t buy it! Just nod in agreement, but simply disregard their advice. In a society where people are very wary of eating high fatty foods, you’d be better off eating the entire egg (yolk included) then eating a simple egg white omelet.
One more thing…
If you’re worried about not losing weight from eating a few whole eggs, think again. A recent study compared those who are an egg breakfast and those who ate a bagel/bread breakfast.
They noted that those eating the WHOLE EGG breakfast, lost or maintained a healthy bodyweight compared to the bread/bagel breakfast eaters.
What happened to explain the weight loss?
Researchers suggested that the egg eater’s ate less throughout the day, therefore reduced their total caloric intake—all due to a lower appetite and better blood sugar regulation.
The Final Word
There are many people who avoid WHOLE eggs due to the higher fat, calorie, and cholesterol content found in the yolk.
They fear (thanks to mainstream media) that eating whole eggs will either 1) raise their cholesterol 2) give them a heart attack or 3) boost their weight gain.
All of which has been proven false! Not only have whole eggs been shown to boost (or maintain) bodyweight levels, they have also been shown to boost HDL cholesterol, lower LDL cholesterol, and improve your heart health.
I, for one, enjoy WHOLE eggs every day—due to all the other health benefits found in the yolk.
In fact, here are a couple of my favorite quick-and-easy egg recipes for a quick afternoon snack or for breakfast:
Sausage & Cheese “Muffins”
4 ounces turkey sausage or crumbled turkey bacon
5 large eggs
1/2 cup (2-¬‐oz.) shredded reduced-¬‐fat cheddar cheese
1/2 green bell pepper, chopped
1/4 onion, chopped
1 can (12-¬‐oz.) sliced mushrooms, drained
Preheat the oven to 350°F. Coat a 6-¬‐cup nonstick muffin pan with cooking spray, or line with paper baking cups. In a medium nonstick skillet over medium-¬‐high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink.
Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. Bake for 20 minutes or until the egg is set.
Summer Garden Omelet
½ cup chopped zucchini
1/3 cup chopped onion
¼ cup chopped green pepper
2 tsp. Butter
¼ cup fat-¬‐free milk
¼ tsp salt
¼ tsp. Pepper
2 slices cheese
In a 10‐in skillet coated with cooking spray, sauté the zucchini, onion, and green pepper in butter until tender. Meanwhile, in a small bowl whisk the, eggs, milk, salt, and pepper. Pour into skillet; cook over medium heat. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, place cheese on one side; fold omelet over cheese. Remove from the heat. Cover and let stand for 1 ½ minutes or until cheese is melted.
I hope that you enjoy your eggs and a leaner body as well!
Please feel free to email this link so your family and friends can learn the TRUTH about eating whole eggs.
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There are 9 breakfast foods that most people should AVOID at all costs.
In fact, these 9 foods cause you to gain fat…
Increase your risk for diabetes…
And could give you a heart attack or cause cancer!
What foods are they?
[INSTANT DOWNLOAD] The 9 Breakfast Foods Causing Weight Gain, Diabetes , and Heart Attacks
Mutungr G, Ratliff J, Puglisr M, Torres-Gonzalez M, Vaishnav U, Leite JO, Quann E, Volek JS, Fernandez ML. Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet. J Nutr. 2008 Feb;138(2):727-276.
DiMarco DM, Norris GH, Millar CL, Blesso CN, Fernandez ML. Intake of up to 3 Eggs per Day is Associated with Changed in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults. J Nutr. 2017 Mar; 147(3):323-329.