Why Eat Eggs on a Ketogenic Diet?
First and foremost, the main reason is that eggs are low in carbohydrates. This is pillar number 1 of all keto concerns when fussing over what foods to eat. Oh, and they’re cheap.
If we examine the yolk by itself, which is what most people are in an uproar over in the non-Keto circles, the yolk contains about 75% fat and 20% protein. That leaves about 5% for carbohydrates. Of the remaining 5% carbohydrate content, the glucose in the egg is only a fraction of 1%. To be a bit more precise, it’s about 0.1% That’s 1/10th of 1 percent.
It ain’t much !
So, unless you go to a 100% meat source such as steak and fish, you’re not going to escape carbs. The idea is to manage your carbs and understand what kind of carbs you’re getting.
The fats in eggs are monounsaturated dominant, then saturated, with some polyunsaturated fats left over.
If you are going out of your way to buy eggs that have brown shells because you’ve heard they have higher amounts of particular micronutrients, I wouldn’t search all day for them. They aren’t that much more beneficial. It would be like driving across town to save 1 penny / gallon on gas.
The omega-3 fatty acids that some proclaim are in eggs are generally the ALA variety. These are the precursor fatty acids to EPA and DHA. ALA has an extremely low percentage rate of being converted to EPA or even further into DHA which are the main omega-3 varieties you really want. Not the EPA/DHA wannabes.
You are better off getting your EPA and DHA omega-3 fats from fish.
Glucose is Keto’s Biggest Rival
Glucose is the number one carbohydrate source that can influence insulin spikes causing you to get fat. (And me, too)
The leftover carb sources in eggs are about equal between sucrose, fructose, lactose, maltose, and galactose. These individual portions are all very small.
This is just the yolk. If you eat the whole egg, all the above percentages shrink even smaller.
The yolk of the egg supplies all of the fat in an egg and almost the same amount of protein as the white part. The protein ratio in yolk : egg is about 45:55, give or take. The yolk makes up nearly 80% of the calories of the entire egg due to the fat content.
There is debate on whether there are 8 or 9 essential amino acids. Essential nutrients are nutrients that your body is incapable or very inefficient at producing on it’s own. However, egg protein contains all the amino acids making it a high quality protein.
Egg protein has a relatively high amount of the amino acid ‘Leucine’. Leucine is very supportive in the maintenance and development of new muscle and other proteins in the body.
Note: When you look at someone, you are looking at their protein, except for the sweat and makeup on their face. You can ignore that.
In other words, protein are the concrete blocks stacked together in various shapes and forms to give us not only our muscles, but also our hair, eyes, fingernails, the organs in your body, and just about anything else you can imagine.
Notable Macro and Micro Nutrients Found in Eggs
Eggs provide many essential vitamins and minerals and all of the essential amino acids.
They include: 70 calories, 6 grams of protein, 9 essential amino acids, Vitamin D, Selenium, Vitamin B6, Vitamin B12, Zinc, Iron, Copper, Iodine, Folate, Vitamin E, Potassium, Leucine, Riboflavin (B2)
Note: Mixing eggs with fibrous vegetables compounds the absorption of vitamin E, a very important antioxidant..
Additional benefits of eating eggs
Eggs play a significant role in deterring metabolic syndrome and type II diabetes. Inf fact the American College of Cardiology and American Diabetes Association do not put a limit on egg and cholesterol consumption. This is quite contrary to historical ideas from health experts regarding egg nutrition.
Around 2% small children exhibit egg allergies. Research, though, indicates that this is only temporary and doesn’t continue into adulthood allowing the majority of people to consume eggs with no concern of allergies.
Thanks for reading
Please comment and tell me about how eggs fit into your diet, or if plan on eating more or less of them.