Eggs are the perfect source of protein. They score highest on four scientific scales for protein quality! Not only do they provide an abundance of easily digested amino acids, eggs are packed with vitamins and nutrients that improve brain health and aid in fat loss.
For example, choline, which is supplied in the egg yolk, is essential for brain function because it is needed for the body to make a critical neurotransmitter called acetylcholine. In addition, choline helps the liver to detoxify and avoid accumulating fat, which is essential for optimal liver function. Eggs also contain other nutrients such as the B vitamins, and two nutrients that may help prevent cancer: lutein and zeaxanthin.
Meanwhile, research shows there is no link between eating whole eggs and elevated cholesterol. In fact, if you eat as much as three eggs a day on a carbohydrate-restricted diet, you may decrease inflammation and improve cholesterol markers. That’s what happened to a group of men who had only 18 percent of their diet from carbs but ate fat liberally, including three eggs daily for 12 weeks. The men also lost 5 kg over the course of the study.
Take away the understanding that eggs are an excellent protein source that can be included in a low-carb, high-protein diet for optimal body composition and health. The key is to restrict carbohydrates, eat high-quality whole protein, and avoid processed or isolated fats.