Firstly, forget everything you’ve read all your life. When it comes to controversial diet topics like this, people have their pre-conceived notions. So when a fitness blogger contradicts that opinion, people refuse to accept it. Therefore, I NEVER express my opinion. I only speak SCIENCE.
“EGG YOLKS INCREASE YOUR CHOLESTEROL”
Let’s consider the word cholesterol first. People throw around this word without actually even understanding the meaning of it. THE FIRST thing you need to know is that there are 2 kinds of Cholesterol- Good and Bad Cholesterol.
LDL is the BAD cholesterol – it causes heartdisease and it’s what people think of first when we say the words“High cholesterol”.
LDLcontributes to clogging your arteries and blood vessels
HDL is the good cholesterol. It’s the phoebe to LDL’s Ursula. And HDL actually contributes to reducing the clogging caused by LDL cholesterol.
Now coming to eggs. Eggs are an awesome source of HDL cholesterol. The FEARED “high cholesterol” egg is only going to help de-clog your arteries IF used smartly.
It’s giving you a lot of Phoebe. 70% of humans have no change in LDL or bad cholesterol levels even if they have 3-4 whole eggs a day.
The remaining 30% – diabetics, people with bad lifestyles and people who are genetically challenged respond badly.
So let’s get to the point. Should you be consuming whole eggs? Yes if you’re a normal human being without any major health issues. It should definitely be a part of your diet.
Eggs are such awesome protein sources, that they’re rated as the best natural protein in the world when it comes to being absorbed by your body.
All the proteins in the world are rated according to their “biological value” or BV.
Soya – 74
Beef – 80
Cow Milk – 91
Eggs – 100.
The BV scale is created using the humble whole egg as a reference. THAT is the power of the whole egg.
According to science, it’s the best food to put on muscle mass.
And if you do any form of exercise – yoga, pilates, Zumba but most importantly if you do resistance training, you aren’t a normal human being. Your body is being activated often, your muscles are getting damaged often and you need to refuel them with PROTEIN. That’s the only way you get stronger.
Whether I’m bulking up or cutting to get ripped, I make sure whole eggs are a part of my diet. As a male lifter, it helps naturally increase your testosterone levels which in turn help make you stronger.
Even if you’re a woman, eggs are super crucial. Every month you lose a bit of the iron content in your blood during your periods. And one of the best sources of iron is egg yolks!
So the ground rule is that if eggs settle well in your system, have at least a couple everyday.
But if you lift, how many should you be having? So this is where the topic becomes a bit subjective. This answer is different for different people.
My ideology is that I consume everything in moderation or how well it suits my body. Eggs are such a nutritionally dense food that I recommend lifters at least to have a minimum of 4 whole eggs a day. If you can, you should definitely try experimenting and going even further.
Some people tend to get acne or bloating with eggs, so if you fall in that category don’t be afraid. Don’t go mad with your eggs but at least see where you can eat eggs comfortably. Till the point where your body and your calorie cap is accepting it.
The ground rule – eggs are a damn superfood! Nutritionally dense, superb for building muscle & above all, so delicious.