Source: http://bit.ly/1IJwozh

Yup, I went there with the egg joke.

Eggs are not only egg-cellent but a nutritional powerhouse.  And yes, I’m talking about the WHOLE egg, yolk and all.  As long as you haven’t been advised by your doctor, there is no reason why you should not be adding whole eggs to your diet.

Eggs have gotten a bad rap these past few decades for being high in cholesterol and fat and had been linked to causing heart disease and stroke.  Since then, many studies have confirmed that is wrong.  In 2013, a study concluded that “Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.” (1)  Here are some more studies that back this up (2, 3).

So let’s be clear, eggs do not cause heart disease and stroke! In fact, if you want to point the finger at someone it should be sugar; which could be a whole other post on it’s own!  According to this article, the Heart and Stroke Foundation in Canada are urging the federal government to limit the amount of sugar manufacturers can add to their products, saying “Mounting research has linked even moderate amounts of sugar consumption to heart disease, diabetes, stroke and other major health problems.” This study concludes that “most US adults consume more added sugar than is recommended for a healthy diet.  A higher percentage of calories from added sugar is associated with significantly increased risk of cardiovascular disease (CVD) mortality. In addition, regular consumption of sugar-sweetened beverages is associated with elevated CVD mortality. Our results support current recommendations to limit the intake of calories from added sugars in US diets.”

Fat doesn’t sound so bad now, does it?

But I digress.  Let’s get back to how awesome eggs are!

They are extremely satiating.  That means they keep you fuller for longer. In this 2005 study, 30 women were randomly given either eggs or a bagel for breakfast.  Those who ate eggs had a greater satiety and actually ate less calories for the next 36 hours.

One large egg contains:

• Roughly 200 milligrams of cholesterol – eggs raise HDL (the good cholestoral) – our bodies need cholesterol!
• 7 grams of high quality protein
• 5 grams of healthy fat
• Trace amounts of carbohydrates, which means they do not raise blood glucose levels
• High in Vitamin D, and also contains B6, B12, riboflavin, folate, and choline which is very important for brain health
• Full of Omega-3 fatty acids
• The amino acids L-arginine and leucine which help the body produce hormones and regulate blood sugar levels

Egg whites do have their place, but when you only eat the eggs whites you are missing out on all the essential vitamins and only getting about half the protein.

Now that you know how fabulous whole eggs are, here are some great recipes ideas to add more eggs to your diet!

Smoky Avocado Deviled Eggs

Asparagus Kale & Goat Cheese Quiche

Egg Muffins with Veggies from Snacking in Sneakers

Cheesy Sweet Potatoes with Dippy Eggs from This Runner’s Recipes

Spinach, Mushroom + Red Pepper Omelet Muffins from The Fit Foodie Mama

Vegetarian Low-Carb Eggs Benedict Recipe from Eat, Drink and Be Skinny

Tuna and Egg Scramble Sandwich from Clean Eating Veggie Girl

Greek Yogurt Deviled Eggs from FitFluential

Southwest Breakfast Casserole from Plaid & Paleo

 How do you like your eggs?