Eggs & Nutrition<\/h3>\n
According to the United States Department of Agriculture (USDA) National Nutrient Database, one large egg contains:<\/p>\n Surely you\u2019ve heard the saying \u201cyou are what you eat.\u201d That also applies to the animal products we eat, and the nutrition profile of foods such as beef, chicken, dairy, and eggs can be influenced by the type of food on which the animal was raised.<\/p>\n Several studies have examined the nutritional content of eggs from pasture-raised hens compared to eggs from commercial caged chickens.<\/p>\n In a study conducted by researchers in Penn State\u2019s College of Agricultural Sciences, eggs from pasture-raised hens were shown to be higher in several beneficial nutrients:<\/p>\n Because the lines are somewhat blurry on the definitions of cage-free and pastureraised, it may be beneficial to do some additional research on the eggs available to you.<\/p>\n The moral of the story: when shopping for eggs, it\u2019s a good idea to look for eggs from pasture-raised hens.<\/p>\n Better yet, you may consider going to a local farmer\u2019s market and purchase certified organic eggs from pasture-raised hens.<\/p>\n When it comes to buying eggs, you typically have two options in terms of shell color: white and brown.<\/p>\n Generally speaking, brown-shelled eggs are viewed as:<\/p>\n Despite the conception that brown-shelled eggs are healthier than white-shelled eggs, the notion has been disputed by research.<\/p>\n That is, most contend that the color of the shell of eggs is not an indication of the nutritional value.<\/p>\n However, at least one study published in the journal Poultry Science provides evidence to the contrary.<\/p>\n Specifically, research conducted at North Carolina State University showed that white eggs had a higher percentage of yolk than brown eggs.<\/p>\n As you might imagine, this also meant that white eggs had a slightly higher percentage of total fat, including more saturated and polyunsaturated fats.<\/p>\n Meanwhile, the brown eggs had a slightly higher concentration of albumen (i.e., egg white), which means a slightly higher protein content.<\/p>\n Also of note, the white eggs had a significantly higher vitamin A content whereas the brown eggs were significantly higher in vitamin E.<\/p>\n\r\n You see, these rogue breakfast foods wreak havoc on your body's fat-burning hormones and quickly bring weight loss to a dead stop -- even though you're trying to eat healthy! Don't fall victim to these waist-expanding \"healthy\" breakfast foods any longer:<\/p>\n => The 11 WORST Breakfast Foods Known to Man<\/a><\/p>\n<\/div>\r\n<\/div>\n According to the University of Illinois Extension Incubation and Embryology, however, other than appearance, there are no major differences between eggs from different breeds of chickens.<\/p>\n In other words, if the hens have been fed the same type of feed, their eggs will be nutritionally equivalent, regardless of shell color.<\/p>\n What influences the shell color? The genetics of the hen.<\/p>\n According to researchers at Michigan State University, the breed of the hen will indicate what color eggs she will produce.<\/p>\n For example, Leghorn chickens lay white eggs while Orpington\u2019s lay brown eggs and Ameraucana produce blue eggs.<\/p>\n An Olive Egger, a chicken that lays olive green eggs, is the product of a cross between a hen and rooster that are from a brown egg and blue egg laying breed.<\/p>\n By looking at the color of the chicken\u2019s ear lobes, you can tell what color the eggs will be.<\/p>\n For instance, those with white ear lobes produce white eggs. Believe it or not, all eggs start out white in color.<\/p>\n Those that are laid in color other than white have their pigments deposited on them as the eggs travel through the hen\u2019s oviduct.<\/p>\n While the journey through a chicken\u2019s oviduct takes about 26 hours, even more fascinating is that the shell takes about 20 hours to be complete.<\/p>\n Any time you crack an egg and expose it to air (i.e., oxygen) and light, the cholesterol in eggs can be oxidized.<\/p>\n When you cook eggs (in any way), there will be some oxidation of the cholesterol, as heat is also a catalyst for oxidation.<\/p>\n These are called cholesterol oxidation products (COP), which may have harmful effects on human health.<\/p>\n Among the different preparations of eggs, poached and boiled eggs are thought to have the lowest COP.<\/p>\n Along those lines, eating eggs raw (immediately after they\u2019re cracked open) would involve the least COP, and some studies have shown that raw eggs have no COP.<\/p>\n Whether or not eating eggs raw is safe is somewhat of a separate discussion.<\/p>\n\r\n EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n Along those lines, however, there are benefits to cooking\/heating eggs. For instance, heat can kill off any \u201cbad\u201d microbes.<\/p>\n Also, heating can destroy the \u201canti-nutrient\u201d avidin, which can bind to and inhibit the absorption of certain B vitamins. Cooking\/heating also significantly improves the digestibility of proteins in eggs (77% greater digestibility).<\/p>\n Overall, there may be potential benefit to cooking eggs at lower temperatures for shorter periods of time to limit the production of COP while still reaping the advantages of heating.<\/p>\n Having said that, the largest concern is likely with egg-based products (e.g., egg powder), which tend to undergo exposure to high heat (e.g., 1000 C) for longer periods of time (e.g., 2+ hours).<\/p>\n For starters, nearly half (43%) of the protein in a whole egg is found in the yolk.<\/p>\n And while many people shy away from egg yolks because of their fat content, the fatty acid profile is relatively balanced, with the greatest contribution coming from \u201cheart healthy\u201d monounsaturated fats.<\/p>\n Even more, egg yolks contain the essential omega-3 fatty acid DHA, which is critical for eye, brain, and heart health.<\/p>\n What about saturated fat? Great question.<\/p>\n Despite what we\u2019ve all heard for years, it is now widely accepted in the scientific community that the notion that saturated fats are to blame for cardiovascular disease are ill-conceived and unfounded.<\/p>\n In other words, as reported by Dr. Glen Lawrence in the journal Advances in Nutrition, saturated fat intake is not associated with an increased risk for heart disease.<\/p>\n On top of that, ALL the fat-soluble vitamins (vitamins A, D, E, and K) are found in the yolk, and so too are potent antioxidants, including lutein and zeaxanthin, which play a crucial role in eye health and vision (protecting our eyes from dangerous high-energy blue light) and cognitive function.<\/p>\n There\u2019s more\u2026virtually all the following vitamins and minerals packaged in the incredible edible egg are in the yolk:<\/p>\n Okay, okay\u2026what about the big ol\u2019 elephant in the room? What about cholesterol?<\/p>\n We\u2019ve long been advised to limit our dietary cholesterol intake, and of course, eggs contain cholesterol so they\u2019ve become a \u201cprobable suspect.\u201d<\/p>\n Perhaps you\u2019re concerned about the cholesterol content of eggs. Let\u2019s talk about that for a moment.<\/p>\n First off, the hormones often referred to as \u201csex hormones,\u201d including testosterone, estrogen, and progesterone, technically are classified as \u201csteroid hormones\u201d due to their chemical structure.<\/p>\n Cholesterol\u2014yes, that supposedly nasty \u201cC-word\u201d\u2014is THE fundamental \u201cbuilding block\u201d for the steroid hormones.<\/p>\n The process of \u201csteroidogenesis\u201d (i.e., creation of steroid hormones) literally means the conversion of cholesterol to biologically active steroid hormones.<\/p>\n Thus, without adequate cholesterol, levels of sex hormones plummet.<\/p>\n With that in mind, it may not come as too much of a surprise to learn that statins, drugs designed to reduce the body\u2019s production of cholesterol, have been shown to consistently and significantly lower levels of sex hormones (including testosterone) in both men and women.<\/p>\n Although there is some inconsistency among the evidence, some studies have associated statins with sexual dysfunction, including erectile dysfunction and decreased libido in men.<\/p>\n Beyond that, there\u2019s the concern that dietary cholesterol leads to increased levels of blood cholesterol (more appropriately, the lipoproteins LDL and HDL that carry cholesterol) and an increased risk of heart disease.<\/p>\n This is more commonly referred to as the \u201clipid hypothesis,\u201d which has been called into question, picked apart, and largely discredited in recent years.<\/p>\n In a cross-over study published in the International Journal of Cardiology, researchers from Yale Prevention Research Center assessed the effects of egg consumption on endothelial function (FMD), a reliable index of cardiovascular risk healthy men and women consumed two eggs per day for 6 weeks.<\/p>\n At the end of the study, the researchers found that daily egg consumption did not affect total cholesterol, LDL, or FMD, providing clear evidence \u201cthat dietary cholesterol may be less detrimental to cardiovascular health than previously thought.\u201d<\/p>\n\r\n Learn which 14 common foods BOOST your thyroid and flatten your belly in this 27 Page FREE Report\u2026 Today we\u2019re GIVING it away 100% FREE!<\/p>\n => Click Here For The FREE Report!<\/a><\/p>\n<\/div>\r\n<\/div>\n In one study published in the journal Nutrients, researchers from Wayne State University found that students who ate eggs for breakfast (providing 400mg of cholesterol) 5 days per week for 14 weeks experienced no negative impact on blood lipids (e.g., total cholesterol, LDL).<\/p>\n In general, observational studies have not found a connection between egg consumption and risk of cardiovascular disease in otherwise healthy individuals.<\/p>\n In a study published in the Journal of the American Medical Association, researchers from Harvard University\u2019s Department of Nutrition assessed whether there was any connection between egg consumption and coronary heart disease (CHD) among over 117,000 otherwise healthy men and women over the course of 14 \u2013 18 years.<\/p>\n The researchers found \u201cno evidence of an overall significant association between egg consumption and risk of CHD or stroke in either men or women.\u201d<\/p>\n In a study published in the journal Medical Science Monitor, researchers assessed the dietary patterns of nearly 10,000 adults (aged 25 \u2013 74) to examine the association between egg consumption and risk of cardiovascular disease.<\/p>\n They found that folks who consumed greater than 6 eggs per week do not increase the risk of cardiovascular disease compared to people who eat none.<\/p>\n In a recent study published in the European Journal of Clinical Nutrition, researchers from Spain set out to assess whether there was any connection between egg consumption and the risk of cardiovascular disease (CVD) among over 14,000 men and women (ages 20 \u2013 90) who followed a Mediterranean-style diet.<\/p>\n Once again, the researchers found no association between egg consumption and CVD risk when comparing folks with the highest to lowest egg consumption.<\/p>\n Perhaps most interesting are the results from a study recently published in the journal Metabolism where researchers from the University of Connecticut compared the effects of eating 3 whole eggs per day versus an equivalent amount of yolk-free egg substitutes on blood lipids and insulin sensitivity.<\/p>\n After 12 weeks, the researchers found that the participants who ate the whole eggs experienced significantly greater increases in HDL cholesterol and large HDL particles (i.e., the \u201cgood\u201d forms of cholesterol), as well as reductions in total VLDL and medium VLDL particles. What\u2019s more, the egg eaters also experienced significant improvements in insulin sensitivity and increases in HDL and LDL particle size (i.e., more large, fluffy particles).<\/p>\n Particle size is noteworthy because small, dense particles are considered more detrimental than large, fluffy particles.<\/p>\n Taken together, egg consumption does not seem to be a concern for otherwise healthy individuals, although this may be an issue for \u201chyper-responders\u201d and diseased populations.<\/p>\n Still not convinced?<\/strong><\/p>\n Perhaps the most striking evidence on the topic came in 2015 when America\u2019s top nutrition advisory panel, the Dietary Guidelines Advisory Committee (DGAC), which is responsible for publishing the Dietary Guidelines for Americans based on the body of scientific and medical evidence, stated that the \u201cavailable evidence shows no appreciable relationship between consumption of dietary cholesterol and [blood] cholesterol.\u201d<\/p>\n That is, the cholesterol in food (such as eggs) has little effect on the amount of cholesterol in the bloodstream.<\/p>\n The DGAC\u2019s findings are consistent with the conclusions of the very conservative American College of Cardiology and American Heart Association.<\/p>\n The DGAC went on to retract its previous recommendation to limit cholesterol to no more than 300mg\/day and concluded, \u201cCholesterol is not considered a nutrient of concern for overconsumption.\u201d<\/p>\n In other words, you don\u2019t need to worry about the cholesterol in your food.<\/p>\n Eggs are a very good source of vitamin B12, which energizes the brain and provides crucial neuroprotection by eliminating potentially neurotoxic compounds (i.e., homocysteine) and supporting long-term nerve health and function.<\/p>\n Research suggests that deficiencies in this vitamin may impair cognitive performance and lead to difficulty maintaining balance, depression, confusion, dementia, and poor memory.<\/p>\n In one study published in the American Journal of Clinical Nutrition, researchers from Tufts University found an association between low concentrations of vitamin B12 and poor cognitive performance on spatial tasks in folks aged 54 \u2013 81<\/p>\n In an epidemiological study published in the journal Neurology, researchers from Stockholm found a clear association between B12 deficiencies and Alzheimer\u2019s disease among a group of 370 participants over the age of 75.<\/p>\n Eggs are also one of the few excellent sources of choline\u2014nearly all of which is in the yolk. A lesser-known nutrient that supports brain health and nervous system function, choline is the main building block of the neurotransmitter acetylcholine, and its significance in nervous system function cannot be overstated. In a study published in the American Journal of Clinical Nutrition, researchers from the Boston University School of Medicine set out to determine the relationship between dietary choline intake and cognitive function among nearly 1,400 men and women with an average age of 61.<\/p>\n Not surprisingly, the researchers found that higher choline intake was associated with better cognitive performance.<\/p>\n In addition to their B vitamin and choline content, eggs are also rich in protein and the potent antioxidants lutein and zeaxanthin, which fight oxidative stress and free radical damage.<\/p>\n In one study, a research team from the Human Nutrition Center on Aging at Tufts University found that lutein and zeaxanthin can improve cognitive function in the elderly.<\/p>\n These findings prompted the research team to conduct a study on the effects of daily egg consumption on cognitive function in the elderly. Although the study is currently ongoing, the researchers hypothesize that \u201cthere will be a significant increase in cognitive function measures in older adults provided with meals containing 2 eggs per day at the end of 6 months.\u201d<\/p>\n In addition to providing the all-important omega-3 fatty acids EPA and DHA (all in the yolk), which are regarded for numerous health benefits including eye health and vision support, 32\u201334 eggs from pasture-raised hens contain the carotenoids lutein and zeaxanthin (all in the yolk), which are located in the eye, speci\ufb01cally the macula.<\/p>\n In fact, lutein and zeaxanthin are referred to as \u201cmacular carotenoids\u201d (also, \u201cxanthophyll carotenoids\u201d), and they make up the macular pigment (MP).<\/p>\n What\u2019s more, their deposition in the macula is highly specific: lutein is preferentially deposited in the peripheral macula, RR-zeaxanthin in the mid-peripheral macula, and RS-zeaxanthin at the center of the macula\u2014the region most susceptible to photo-oxidative damage.<\/p>\n Acting as primary filters of high-energy blue light, lutein and zeaxanthin support visual health and acuity by protecting against oxidative stress and in\ufb02ammation.<\/p>\n Specifically, lutein and zeaxanthin isomers act as a \u201cprotective shield\u201d against damaging UV rays and harmful free radicals. More simply put, lutein and zeaxanthin isomers act as \u201cnatural sunglasses.\u201d<\/p>\n Unfortunately, the human body does not produce the lutein and zeaxanthin that it needs, and their specialized locations and functions emphasize the need to consume these macular carotenoids through diet or supplementation.<\/p>\n Lutein and zeaxanthin are found in dark green leafy vegetables, egg yolks, corn, citrus, and other yellow and orange fruits and vegetables, while meso-zeaxanthin is found in fish, such as salmon, sardines, and trout.<\/p>\n Although there is currently no recommended daily intake for lutein and zeaxanthin, the average dietary intake of lutein and zeaxanthin (i.e., less than 2 mg lutein and 0.5 mg zeaxanthin) is far below levels shown in research to be beneficial.<\/p>\n\r\n How exactly do you get into ketosis? Simple!<\/p>\n All you have to do is eat the keto recipes in this brand new FREE cookbook called:<\/p>\n => The Wicked Good Ketogenic Diet Cookbook<\/a><\/p>\n<\/div>\r\n<\/div>\n For instance, most recent studies show health benefits in taking up to 10 mg\/day of a lutein and 1 \u2013 2 mg\/ day of a zeaxanthin (in supplement form). In a study published in The Journal of Nutrition, researchers at the University of Massachusetts found that consumption of 1 egg per day for 5 weeks resulted in a 26% increase in lutein concentrations and a 38% increase in levels of zeaxanthin all without negatively impacting blood lipids and cholesterol.<\/p>\n One study published in the Journal of Food Composition and Analysis found that levels of lutein and zeaxanthin ranged from 1.0 \u2013 1.6mg per 100g of yolk.<\/p>\n As a point of reference, the yolk from a large egg is a about 17g. Having said that, the lipid matrix of the yolk of chicken eggs (which also contain cholesterol, triglycerides, and phospholipids) provides a readily available source of lutein and zeaxanthin that has been shown to be more bioavailable than lutein supplements and dark green leafy vegetables (e.g., spinach).<\/p>\n Observational studies have reported that increased dietary intake and higher levels of lutein and zeaxanthin are associated with lower risk of age-related macular degeneration (AMD).<\/p>\n Randomized, placebo-controlled clinical trials have demonstrated that supplementation with lutein and zeaxanthin increases macular pigment levels, improves visual function and performance, reduces glare sensitivity, and decreases the risk of progression to late AMD.<\/p>\n With that in mind, supplementation seems to be a more viable approach to maintain optimal levels of all three macular carotenoids to support visual health.<\/p>\n Not to beat a dead horse, but despite common misconception, \u201cegg consumption is not associated with the risk of CVD [cardiovascular disease] and cardiac mortality in the general population,\u201d as researchers from the University of North Carolina at Chapel Hill concluded in a recent systematic review and meta-analysis summarizing the literature on egg consumption and heart health.<\/p>\n And if you don\u2019t believe that, this next bit may be even more shocking.<\/p>\n According to the most recent research, regular egg consumption is heart healthy.<\/p>\n In a 14-week crossover study published in the Journal of Nutrition, researchers from the University of Connecticut showed that healthy adults eating 1 \u2013 3 eggs per day for 4 weeks experienced a significant improvement in their blood lipid profile, potentially reducing the risk of heart disease, compared to eating no eggs.<\/p>\n When the participants ate eggs daily, they showed an increase in HDL (the so-called \u201cgood\u201d) cholesterol function, which may be more important than HDL concentration in determining risk for cardiovascular disease.<\/p>\n HDL is a carrier of carotenoids and antioxidant enzymes, which protect HDL and LDL particles against oxidation.<\/p>\n Along those lines, eating eggs also resulted in a 20 \u2013 31% increase in levels of lutein and zeaxanthin, which are carotenoid antioxidants that support eye health, vision, cognitive function, and cardiovascular health.<\/p>\n What\u2019s more, when the participants ate eggs daily, they experienced an increase in the concentration of large, fluffy LDL cholesterol. This is important because small, dense particles are considered more detrimental than large, fluffy particles.20 That\u2019s right, size does matter.<\/p>\n Overall, eggs from pasture-raised hens provide a variety of nutrients that support cardiovascular health including B vitamins (e.g., B12, folate), omega-3 fatty acids (e.g., EPA, DHA), and carotenoids (e.g., lutein, zeaxanthin).<\/p>\n For instance, EPA and DHA are well-known for their beneficial effects on heart health, as research has shown that they may lower triglycerides by up to 50% and result in a 45% reduction in cardiovascular events.<\/p>\n When it comes to the battle of the bulge, appetite and satiety (feelings of fullness and satisfaction) are two critical factors that influence food intake.<\/p>\n There are various hormones that influence appetite and satiety.<\/p>\n For instance, ghrelin is commonly referred to as a \u201chunger hormone\u201d that stimulates appetite and food intake, and it plays an important role in energy balance and weight management. Meanwhile, decreased levels of ghrelin result in reduced appetite and increased weight loss.<\/p>\n In a recent crossover study published in the journal Nutrients, researchers from the University of Connecticut found that, compared to eating oatmeal, when healthy participants ate two eggs for breakfast daily for four weeks, they reported significant improvements in satiety, which correlated with lower levels of ghrelin.<\/p>\n Thus, compared to oatmeal, eating two eggs per day resulted in significant improvements in appetite control without any adverse effects on biomarkers of cardiovascular risk.<\/p>\n In another crossover study, researchers from the University of Connecticut compared the effects of eating eggs for breakfast versus a bagel on calorie intake and satiety.<\/p>\n They found that after eating the bagel breakfast, the participants were hungrier and less satisfied, and they consumed more calories over a 24-hour period.<\/p>\n Conversely, after eating eggs for breakfast, the participants experienced greater satiety and lower levels of insulin and ghrelin, and they consumed fewer calories the rest of the day.<\/p>\n\r\n Get yours here: Bacon and Butter Ketogenic Diet<\/a><\/p>\n This book \ud83d\udcd7 is jam-packed with 148 delicious ketogenic recipes\ud83e\udd24 that will help you burn fat like crazy.<\/p>\n Even stubborn belly and thigh fat won't stand a chance because your body will have NO CHOICE but to burn that fat for fuel!<\/p>\n And today we\u2019re GIVING it away 100% FREE!<\/p>\n +1000 \u2b50\u2b50\u2b50\u2b50\u2b50 reviews<\/p>\n<\/div>\r\n<\/div>\n Additional research has shown that consumption of eggs for breakfast increases levels of additional satiety hormones including PYY, CCK, and GIP, which decrease food intake and promote glycemic control.<\/p>\n Eggs are a good source of protein, and studies have shown that protein-rich meals boost satiety.55 Even more, diets rich in protein have rather consistently been shown to be a useful strategy to improve appetite control, reduce snacking, improve diet quality, reduce food motivation and reward, and support healthy weight management.<\/p>\n In addition, eggs are also rich in healthy fats, which also help increase feelings of fullness and satisfaction, as they appear to regulate appetite through a number of mechanisms, including the release of appetite hormones.<\/p>\n What\u2019s more, combining fat with fiber has been shown to further increase the satiating potential of fat.62 The satiating power of fats is often one explanation offered to describe why some weight loss trials have shown that low-carbohydrate (and higher-fat) diets tend to lead to greater weight loss than low-fat diets.<\/p>\n Taken together, by supporting appetite control and increasing satiety, daily consumption of eggs combined with an overall healthy diet may promote weight management.<\/p>\n Indeed, research has shown that eating eggs daily for breakfast is an effective strategy to help control body weight.<\/p>\n In fact, one study showed that eating two eggs for breakfast helped overweight dieters lose 65% more weight and feel more energetic than those who ate a bagel breakfast of equal calories and volume.<\/p>\n![\"eggs\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/eggs-healthy-delicious.jpg\")
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Eggs & Hen Nutrition<\/h3>\n
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Eggs & Shell Color<\/h3>\n
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<\/a>EDITORS NOTE:<\/strong>\u00a0 You've probably been told over and over again that \"breakfast is the most important meal of the day\", but truth is, there are ELEVEN specific breakfast foods that you absolutely MUST avoid if you ever want to have a flat stomach.<\/p>\nEggs & Preparation Methods<\/h3>\n
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<\/a><\/p>\nEggs or Egg Whites<\/h3>\n
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Eggs & Cholesterol: The Elephant in the Room<\/h3>\n
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<\/a>EDITORS NOTE:<\/strong>\u00a0 The thyroid is the most metabolically active gland in your entire body.\u00a0 If your thyroid is functioning at full capacity, weight-loss becomes relatively easy.\u00a0 If it's not, however -- which is the case for most -- losing even a single pound can become seemingly impossible.<\/p>\nEggs & Brain Health<\/h3>\n
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\nWhen researchers from the University of North Carolina supplemented the diets of rat pups with choline, they found that their brain function changed for the better, resulting in life-long memory enhancement.<\/p>\nEggs & Eye Health<\/h3>\n
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<\/a>Almost every diet out there relies on ketosis for fat loss! So...<\/p>\n
\nThe great news is that research has shown that eating eggs daily can have a significant effect on lutein and zeaxanthin levels.<\/p>\nEggs & Heart Health<\/h3>\n
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<\/a><\/p>\nEggs & Weight Management<\/h3>\n
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<\/a>\ud83e\udd53This Crazy Bacon & Butter Keto Book Is Going Viral\u203c\ufe0f<\/p>\nEggs & Sports Nutrition<\/h3>\n
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