Many times eggs are put on the bad foods list due to their high cholesterol content. However, after more research it was found that the cholesterol in food is not the culprit behind high blood pressure in humans1.
So, the cholesterol worry has been put to rest and we can focus on the benefits of eggs. First of all lets look at the macros in an egg2.
These are pretty awesome macros. Of course, if you don’t have a lot of fat left for the day you can always discard the yolk and just eat the whites which cuts out almost all the fat and still has about 3.6g of protein3.
Eggs provide about 25% of your daily iron requirement2.
They have carotenoids, lutein and zeaxanthin1.
There is also choline in eggs4.
In addition, there are many other vitamins and minerals that are beneficial to our health2.
I have seen so many times where people have cut dairy out of their diets for no other reason than they heard it was unhealthy. I’m not sure where this claim has come from,but dairy provides plenty of health benefits and is a great source of protein.
The protein in dairy is about 20% whey and 80% casein5. Whey is a faster digesting protein and casein digest slower. This combination makes milk a fantastic source of protein for immediate and sustained muscle protein synthesis.
In addition to the protein, dairy is
Rich in Calcium and Vitamin D6,7
Related to better weight management6
Associated with lower blood pressure6,7
Linked to a lower risk of developing metabolic syndrome6
Go get your dairy fix, but make sure to stay within your fat grams budget for the day.
This, I believe, is one of the most misunderstood food groups. So many people swear up and down that red meat will cause you to have higher blood pressure, heart disease, and possibly cancer. Many studies have shown a correlation between red meat consumption and a higher risk of these diseases so it may seem like a logical conclusion. However, that is where everything goes wrong. First of all, it is very important to understand that correlation does not equal causation. So just because two things seem to be related does not mean one causes the other to happen. We must then ask ourselves why does red meat seem to be linked to all these diseases.
A couple things to consider:
Most of these studies look at a population whose diet is high in not only red meat, but many other high fat, unhealthy foods8
This population also eats more red meat than what would be considered appropriate for their macronutrient needs
So is red meat the culprit? Most likely not. As with almost every other food group you must eat within your body’s needs to maintain health. When a diet is high in red meat, desserts, and fried food with little to no regulation then of course that is going to equal a higher risk of developing disease. Now that we’ve demystified the red meat debacle lets look at the health benefits associated with consuming red meat in appropriate amounts within a healthy diet.
Red meat is high in9:
That is a lot of health benefits in one cut of meat and it’s fantastic for reaching your daily protein intake goals. So what should we look for when buying red meat? I have created this free Guide for you to take to the store. Easily make the best choices and enjoy all the benefits from one of the most nutrient rich sources of protein available!
Don't let myths scare you away from eating perfectly healthy food. Almost any food you desire can be enjoyed while staying on your meal plan. Make good food choices and enjoy your fitness journey!
1Zelman, K. (2005, March 1). Good Eggs: For Nutrition, They're Hard to Beat. Retrieved April 22, 2015, from http://www.webmd.com/diet/good-eggs-for-nutrition-theyre-hard-to-beat?page=1
2Nutrition Facts and Analysis for Egg, whole, raw, fresh. (n.d.). Retrieved April 22, 2015, from http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2
3Calories in Egg White, cooked, without added fat | Nutrition, Carbohydrate and Calorie Counter. (n.d.). Retrieved April 22, 2015, from http://www.calorieking.com/foods/calories-in-eggs-egg-white-cooked-without-added-fat_f-ZmlkPTk5MTU1.html
4Nutrition Content of One Large Egg. (n.d.). Retrieved April 22, 2015, from http://www.aeb.org/images/PDFs/Retail/nutrient-content-large-egg.pdf
5Milk Products: Source of High-Quality Protein - Protein - Nutrients in Milk Products | Dairy Nutrition. (n.d.). Retrieved April 22, 2015, from http://www.dairynutrition.ca/nutrients-in-milk-products/protein/milk-products-source-of-high-quality-protein
6Magee, E. (2006, February 2). Dairy Product Health Benefits: Yogurt, Milk, Cheese, and More. Retrieved April 22, 2015, from http://www.webmd.com/diet/6-reasons-to-get-your-diary?page=3
7USDA MyPlate Dairy Group -- Nutrients and health benefits. (n.d.). Retrieved April 22, 2015, from http://choosemyplate.gov/food-groups/dairy-why.html
8Lee, E. (2011, August 29). Is Eating Red Meat Bad for Your Health? (J. Gelfand, Ed.). Retrieved April 22, 2015, from http://www.webmd.com/food-recipes/the-truth-about-red-meat?page=1
9Red meat nutrition. (n.d.). Retrieved April 22, 2015, from http://www.mla.com.au/Cattle-sheep-and-goat-industries/Producer-advocacy/Cattle-and-sheep-industry-information/Red-meat-nutrition