How many eggs should you eat?

[Ktglfc]

I eat as and when I feel like eating.

 

Life is too short, so just enjoy eating whenever you feel like eating :)

[Jeffc]

Goodness, so all those cholesterol theories on eggs were unfounded? I love eggs and because of cholesterol, i cut down my intake since years ago. Now, if what have been posted are true, can i start to indulge in egg liao? If the new theory kena veto again, how to reverse the harm induced? How???

If you got any worry, can drink a table spoon of old black vinegar(老黑醋) daily.

[drivinghazard]

 

Are Whole Eggs or Egg Whites Better for You?

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author - The Truth About 6-Pack Abs

I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this... "because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".

And I replied, "you mean that's where all of the nutrition is!"

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...

"But I heard that whole eggs will skyrocket my cholesterol through the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body. And here's where it gets even more interesting...

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd... high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here's why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It's a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs...

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

 

 

WOT but sums it up really. Eggs are very nutritious, and offers good value for the price

 

Anyway, I eat 4 whole eggs daily, 2 during breakfast, usually soft boiled. and 2 eggs over lunch / dinner.

 

When on holidays, esp those hotel that comes with breakfast, I can eat 6 eggs in the morning alone, depending on how "well done" are the eggs, sunny side up, scrambled, soft boiled

[Solar]

 

 

WOT but sums it up really. Eggs are very nutritious, and offers good value for the price

 

Anyway, I eat 4 whole eggs daily, 2 during breakfast, usually soft boiled. and 2 eggs over lunch / dinner.

 

When on holidays, esp those hotel that comes with breakfast, I can eat 6 eggs in the morning alone, depending on how "well done" are the eggs, sunny side up, scrambled, soft boiled

Erm bro... Are u in your teens or 20s? Don't think a guy in his 40s or 50s would wanna risk that with 6 in a morning.. i did when I was much younger. Not now.

Like the others say, sekali another countering report come out then gg

2 a day is the maximum I'd go.

[Donut]

When I google it, it still available but it is in Penang.

Duck eggs are ban in 2000 or eariler?

correction.

 

duck eggs are NOT banned now. just that no one doing the importing coz everyone is on chicken eggs. if u wan, u can even start a duck egg import biz.

 

this is what I learned.from a documentary about duck eggs in Singapore.

 

my memory may be wrong. Lol

[Yeshe]

 

i bet it must be delicious although I've never had the chance to taste them..any idea which year was it disallowed to be sold in Singapore?

 

i heard the bedok hawker centre beside the bedok camp has a stall selling hokkien mee and oyster omelette using duck eggs

[Porker]

 

i heard the bedok hawker centre beside the bedok camp has a stall selling hokkien mee and oyster omelette using duck eggs

 

When you wanna bring me there for makan?

[Yeshe]

 

When you wanna bring me there for makan?

 

anytime my dear

[Porker]

 

anytime my dear

 

Please say grace and then squeeze my balls once before you eat ok?

[Yeshe]

 

Please say grace and then squeeze my balls once before you eat ok?

 

i scare squeeze leow they broke

[drivinghazard]

Erm bro... Are u in your teens or 20s? Don't think a guy in his 40s or 50s would wanna risk that with 6 in a morning.. i did when I was much younger. Not now.

Like the others say, sekali another countering report come out then gg

2 a day is the maximum I'd go.

 

Bro, i'm reaching 40. I think generally people are worried about cholesterol levels, but they are confused over dietary vs blood cholesterol. Basically consumption of eggs does not cause a spike in human cholesterol level.

 

 

In the past there have been restrictions on the advised number of eggs people should eat in a week. This was because we thought cholesterol in our bodies was directly caused by cholesterol in our food.

 

As research has developed, however, we now know that much of the excess cholesterol in our bodies is actually produced by eating too much saturated fat rather than eating too much cholesterol

[Azhiwen]

Used to eat 10-12 eggs for breakfast when doing weightlifting. Currently eat about 4 a day. I do go for full body medical checkup every year and my cholesterol is still way below the average.

[Kangadrool]

trying to eat more eggs to see if coming health screening will see any improvement in my cholesterol level anot.

 

If yes, it's really a "miracle".

 

Used to eat 10-12 eggs for breakfast when doing weightlifting. Currently eat about 4 a day. I do go for full body medical checkup every year and my cholesterol is still way below the average.

 

[Jeffc]

trying to eat more eggs to see if coming health screening will see any improvement in my cholesterol level anot.

 

If yes, it's really a "miracle".

 

 

Must be hard boiled, if fried maybe not be so good.

[Kangadrool]

Yup, eating hard boiled type.

Must be hard boiled, if fried maybe not be so good.

 

[drivinghazard]

trying to eat more eggs to see if coming health screening will see any improvement in my cholesterol level anot.

 

If yes, it's really a "miracle".

 

 

 

But you must eat more eggs and less of the undesirable for best results. Keeping everything the same with an increase in egg consumption will not improve your cholesterol level one.

 

Anyway with regards to the health screening, take note of the HDL (Good cholesterol) vs LDL (Bad cholesterol) levels is more meaningful. If possible keep blood Triglycerides levels low too. Aim for blood trig less than 100. If can get less than 50 is very good.

[Rayleigh]

 

 

WOT but sums it up really. Eggs are very nutritious, and offers good value for the price

 

Anyway, I eat 4 whole eggs daily, 2 during breakfast, usually soft boiled. and 2 eggs over lunch / dinner.

 

When on holidays, esp those hotel that comes with breakfast, I can eat 6 eggs in the morning alone, depending on how "well done" are the eggs, sunny side up, scrambled, soft boiled

 

hosei liao. Time to hoot eggs. Will get those eggs with double egg yolk. hahaha

[Kangadrool]

Besides cutting down on fried stuff, what're ways to reduce Triglycerides level?

 

Mine has been very high all the years though I don't eat that much goreng goreng stuff.

 

 

But you must eat more eggs and less of the undesirable for best results. Keeping everything the same with an increase in egg consumption will not improve your cholesterol level one.

 

Anyway with regards to the health screening, take note of the HDL (Good cholesterol) vs LDL (Bad cholesterol) levels is more meaningful. If possible keep blood Triglycerides levels low too. Aim for blood trig less than 100. If can get less than 50 is very good.