Wednesday, February 19, 2014

Eat Eggs

If you follow me on Instagram, you know that I like to eat eggs. A lot.  So today, I bring you an overdue ode to eggs:

Dare you to EAT EGGS!

Recently, upon mentioning that I could eat eggs all day every day and be happy, someone commented, "Sure, but that wouldn't be good for you."

Sigh.  Okay, first of all, I was eggaggerating.

Second, WHY?  Why do eggs get such a bad rap?  Because they contain dietary cholesterol, and we all know cholesterol in food raises our blood cholesterol, and high blood cholesterol is bad.  Right?

Now, I'm not devoting today's entire post to those giant myths, but I'll say this: they're myths.  Eating dietary cholesterol does not yield higher blood cholesterol levels, and even our own cholesterol is not inherently bad!  Our bodies need cholesterol to produce hormones, make vitamin D, build and repair cell walls, and more.  So both sides of this argument against eggs are faulty.  Even as far back as 2006, the Harvard Health News tried to redeem eggs in "Egg Nutrition and Heart Disease: Eggs aren't the dietary demons they're cracked up to be", and, since then, more and more research has been brought to light that debunk the these cholesterol and egg myths.  For more on the truth behind cholesterol, I'll refer you to Cholesterol Clarity: What The HDL Is Wrong With My Numbers?  OR just watch this short video to see how these lies gained so much traction in the first place. 
Now that we're over the "cholesterol myth", let's get back to eggs! 


To me, an egg is the perfect food.  Let's look at everything eggs have going for them:

[Image courtesy of amenic181 /]

Nutrients, nutrients, nutrients!!!  Eggs are nutrient-packed in such a small little shell!
  • 6 to 7 grams of protein -- complete protein!
  • Good source of choline (brain development and memory)
  • Contains lutein and zeaxanthin (reduce risk of age-related macular degeneration)
  • Good source of riboflavin, phosphorous, and vitamin B12, too!
Want these benefits?  Don't leave anything out--eat the whole egg!  Outdated reasons to avoid the yolks, such as its calories (MYTH!) and cholesterol (see above, or 6 Reasons Cholesterol May Not Matter Anymore) have been proven wrong over and over.   Get over your fear.  Nature made the egg as one package.  Eat the whole egg to reap the full benefits!

Everything in one package:  It's got protein AND fat, the perfect combination to both satisfy my taste buds and keep my body satiated for hours.

Inexpensive.  I'm a girl on a budget.  Eggs, even the higher-quality, from-pasture-raised-hens kinds I seek out, are hardly an expensive investment.  Buying a dozen or two won't set you back financially but can last you all week if you eat them a lot, or even over a few weeks if you eat them sparingly.  Bonus points go to eggs for being budget-friendly.

Quick and easy to make.  Even if you're no chef, you can surely cook eggs.  Do you have five minutes and a skillet?  Then you can easily make a scramble, omelet, sunny-side up, etc.  Cooking eggs requires no training, no fancy tools, and very little time or effort.  Or, for an easy breakfast to grab and go all week long, hard-boil some eggs on Sunday and you're set!  Hard-boiled eggs are one of my FAVORITE on-the-go snacks, because you can bring them along with your, or often find them at airports and train stations, too.

So versatile!  Even though they're incredibly easy to cook, there are also so many different ways to cook eggs.
  • On the stove alone, there are countess ways (okay, maybe they're countable) to fry up some eggs (see above).  
  • Simple to hard-boil eggs by setting them on the stove for 20 minutes, or even to toss them right in the oven for 30.
  • Make a restaurant-worthy brunch by poaching eggs.  Mm mm one of my favorites!
  • Add eggs to your dinner table by making a frittata! 

The versatility of omelets also makes them a great vehicle for consuming other healthy foods, such as vegetables, high-quality meats, beneficial herbs, and more.  Click here to see how I make veggie-packed omelets!  It makes sneaking some spinach into your day easy-peasy.

You can also experiment with different combinations of ingredients to create a dish of any flavor!  A spanish omelet is incredibly different from eggs benedict, is very different from a greek omelet, or a pizza frittata.  Eggs are chameleons and blend will with endless flavor combinations.  This is why I never get bored of eggs. 

[Image courtesy of Apolonia /]

And, those are JUST the examples where eggs are the star!!  The (incredible edible) egg should also win an award for its supporting role in EVERYTHING ELSE.  Dressings to baked goods to grain-free pancakes to sauces to... on and on and on!  Go eggs!

So, maybe eating for all meals every day is an egg-aggeration, but eggs sure are great!  And even an egg a day is now no longer scolded by doctors who are up to date on their nutrition research.

One caveat: Eggs contain anti-nutrients, too!  Although most people can consume eggs without issue, some people are sensitive to eggs and may notice benefits from not consuming them.  As always, pay close attention to how your body reacts to different foods!  If you suspect you're sensitive, try removing eggs from your diet for a few weeks before incorporating them back in and see if you notice differences.  If I recall correctly (not sure where I first heard this in relation to autoimmune diets), the antinutrients in eggs are concentrated in the eggwhite, which makes sense; the anti-nutrients are in the barrier to protect them from consumption.  So if you find you react negatively to eggs, try removing the white and see how you tolerate just the yolks. 

That being said, I dare you to eat eggs!  Take advantage of the nutrients, simplicity, and versatility of eggs by incorporating them into your diet.

This is just the start, an introduction to the many reasons to love eggs.  In upcoming posts, I'll share what types of eggs I look for and tips on the various ways to cook them!
Dare you to EAT EGGS!

I want to know:
  • Do you eat eggs?  Yolk, white, or both? 
  • What's YOUR favorite way to eat eggs?
    • Have a blog? Please share your recipe link in the comments below! 

Additional Sources
Harvard Health PublicationsWebMD: Good, It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways
Disclaimer: This post may contain affiliate links. See disclaimer page for more information.


  1. I love eggs! Love them! I'll eat them any way they are presented, but one of my favorite ways is in this crustless quiche. You can add tons of veggies of whatever type you want, meat or not meat, cheese or no cheese... (not sure if it would work without cottage cheese though, hmm, may have to experiment). It lasts for 4-5 days in the fridge, but also tastes great from the freezer.

    1. WOW that looks good! Love the ingredients you included. Thanks for sharing; definitely going to try this!

  2. I go in phases where I eat a lot of eggs, and then take a week or two off. I love them almost any way, but my usual is over easy!

    1. That's a good one. I used to just do scrambles and omelets, but have recently really embraced the over-easy. It's just so.. easy!

  3. One of my favorite ways to eat eggs is as an omelet. The best combo is with salsa and goat cheese! The best! You might like this as well!

  4. love eggs! scrambled eggs was the first recipe my dad ever taught me and big fan of hard boiling up a dozen on Sunday and letting them take residence in the fridge. i]It's true about the dietary cholesterol, as well. While 1 egg yolk contains about the daily amount of recommended dietary cholesterol (~200mg) for those who have been prescribed a low cholesterol diet by their doctor, the research shows that the types of dietary cholesterol that are more likely to raise the cholesterol in your blood comes from saturated animal fats, like red meats, so ..... EAT UP.

  5. So true! I love eggs! I love them even more now after all the good points you made!

  6. I am a huge egg eater! I usually have spinach fritatta for breakfast and take a hard boiled egg with me to work for quick "pick me up snack" (instead of some sugary/salty processed something that gives me a kick and then a crash). Love them!


  7. I eat as many eggs as I possibly can. We have 5 chickens and get 5 eggs a day on a good day and if we don't eat them? We are giving them away. I've taught the kids to LOVE eggs as well, so we seem to be doing a good job getting through the gazillion we get. I LOVE making a veggie scramble for the baby and a soft boiled egg on a frisee salad? the BEST!

  8. Eggs and potatoes are very similar foods for me. They are delicious nearly ANY way you prepare them. I've been having warm egg salad for breakfast lately and it's wonderful. Fills me up and I don't get at all hungry before lunch. And breakfast for dinner is always our favorite dinner. It's easy, cheap, and everyone is filled up. #SITSSharefest

  9. I love eggs! This is such a great post because eggs DO get a bad wrap. I love eggs so much I talked my husband into letting me have fresh eggs are the best. You've never really had eggs until you experience an egg that was laid within hours of eating it. Thanks for this great post, and for linking up with the Sharefest so I could find you!

  10. I LOVE eggs! I eat them almost every day. Pure protein, baby!


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