I feel as if the egg doesn’t get as much credit as it should, and is massively overlooked because of all the so-called ‘superfoods’ and the protein bars that are in todays market.
How good is it as a protein source?
Weather your goal is fat loss or to build muscle, it’s always crucial how much protein we should be consuming and the quality of it.
- It even helps us grow and preserve our hard-earned muscle.
- Protein helps us stay fuller for longer.
- In weight training, the growth and preservation of muscle mass is very important. No one wants to spend hours of hard work in the gym and see little muscle to no muscle gain. One way to determine the quality of a protein is its protein digestibility-corrected amino acid score (PDCAAS). This is recognised by the World Health Organisation as the current internationally approved method for protein quality assessment.
- Egg white scores right at the top of the PDCAAS. The leucine content of 1 large whole egg is around 544mg. You would need to eat around 6 eggs to meet Leucine requirements, and help maximally stimulate the muscle growing potential. (leucine is a key amino acid involved in muscle growth).
The Fat content:
In the 1970s the American heart association suggested we should restrict egg consumption and limit our total cholesterol intake to less than 300mg. With one large egg containing around 150mg, consuming any more than 2 would, by this recommendation mean overconsumption.
In 2000 these guidelines were reviewed. A high egg intake did not increase coronary heart disease risk and also didn’t increase the risk of coronary artery disease or stroke. Furthermore, in a review of recommendations regarding eggs its been concluded that; “In summary, eight studies have reported on the egg consumption and coronary heart disease risk directly. On the whole, they do not support the contention that egg consumption is a risk for CHD.”
Stop hating on the yolk!
A lot of people assume that the egg white is the only protein source, however one yolk contains over 7g of protein. It’s also loaded with vitamins A, D, B-12 ,riboflavin and folate . The yolk really is the most nutrient dense part of the egg.
Including the yolk as part of your overall diet will also help you meet requirements for heart healthy poly and monounsaturated fatty acids. Balance out your fat intake and don’t throw away those yolks.
Sorry this article was a bit random, I just felt like it needed to be said, as there is so much ‘hype’ over superfoods now, and some people forget the staples in a diet.
Thank you for reading!