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Are Eggs Good For You? 7 Ways to Get More Eggs in Your Diet

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Are Eggs Good For You or is Eating Eggs bad for you? In this post we reveal the nutritional benefits of eggs, dispel the egg cholesterol myth, give label hacks for what to look for when buying eggs at the grocery store, and share our seven favorite, healthy ways to get more eggs into your diet.

Is eating eggs good or bad for you? In this post we reveal the nutritional benefits of eggs, dispel the egg cholesterol myth, give label hacks for what to look for when buying eggs at the grocery store, and share our seven favorite, healthy ways to get more eggs into your diet.

This post is sponsored by Happy Egg. All thoughts and opinions are my own. Thank you for supporting the brands that make it possible for Root + Revel to provide free content and healthy living inspiration.

Did you know that I’m an egg fanatic?

My philosophy is that almost anything and everything is better with eggs. #putaneggonit

I love making eggs for breakfast, brunch, after a workout or yoga, snacks, and sometimes for dinner… so yeah, pretty much any time of the day. Even my 7-month-old is enjoying his first taste of eggs, smashing scrambled eggs all over his face in an attempt to get a few nibbles into his mouth. Like mother, like son!

Not only are eggs simply delicious, they’re incredibly fast to make, are such a healthy source of protein (with a complete amino acid profile to boot), and actually one of the most affordable sources of high-quality protein available when you look at the cost per serving compared to other animal proteins like chicken, beef, pork, and seafood.

But are eggs good for you? There’s been a lot of egg villainizing over the last couple of decades when low-fat diets became trendy, and some people still say eggs are bad for cholesterol levels. So what’s the deal? And what do you look for on the label when buying eggs at the store to ensure you’re getting the best, most sustainable, humane and healthiest kind?

Read on, my friends!

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ARE EGGS GOOD FOR YOU?

We talk a ton here at R+R about why healthy fats (like avocados, nuts, seeds, coconut, olive oil, and organic and grass-fed meats) are not only good for you, but are absolutely critical for a balanced, healthy diet–and eggs are no different.

Though eggs have sometimes gotten a bad rep due to their high saturated fat content, it turns out those claims are undeserved. The saturated fat and cholesterol in eggs actually helps regulate the two different types of cholesterol in your body, HDL (the “good” cholesterol) and LDL (the “bad” cholesterol).

The fact is, even though saturated fat may raise cholesterol, your lipid profile (a.k.a. the word for the different kinds of cholesterol and other fats in your blood) may actually improve when you eat more saturated fat, especially when you cut the amount of carbohydrates you consume. On top of that, LDL has been grossly exaggerated as a risk factor for heart disease. (source)

According to Dr. Axe, eggs actually lower your risk of heart disease, improve eye health, assist in liver function and brain development, support weight loss, keeps your skin healthy, and may help prevent metabolic syndrome (a condition that increases your risk of heart disease, stroke and diabetes.) (source)

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In fact, a new study analyzed people with Type 2 diabetes or prediabetes who ate a dozen eggs a week for a year. A series of tests showed no negative results whatsoever. Interestingly, the study concluded that the 128 individuals in the study lost weight even on a high-egg diet and continued to lose when the study came to a close. (source)

In addition to their healthy fats and high protein, eggs also contain nutrients like omega-3s, vitamin B2, D, B6, B12, zinc, iron, and copper.

Alright, so now that we know we don’t have to be scared about eggs harming our cholesterol and know that they’re actually great for our health, let’s talk about what kind of eggs to buy–because seriously, buying eggs has become WAY too complicated, am I right?!

EGG LABELS: WHAT TO LOOK FOR

Trying to buy a dozen eggs at the grocery store can be extraordinarily confusing… you know what I’m talkin’ about! You’ve got the organic cage-free eggs, the natural free-range eggs, the non-GMO pasture-raised eggs… what on earth does it all mean and how do you even know what to look for?

First, let’s talk about conventional eggs (meaning the majority of eggs on the market): sadly, nearly all laying hens in the U.S. are raised indoors in cages, with no access to the outdoors. These hens spend their entire lives indoors in overcrowded wire cages without even enough space to stretch their wings.

In fact, the vast majority–90%–of laying hens are confined in small cages for their entire lives, essentially just being used as egg-laying machines for profits. Unless the packaging says otherwise, you are most likely buying eggs from caged hens.

I don’t know about you, but I for one do NOT want to support companies that treat animals in such a cruel way, nor do I want to consume eggs that come from such inhumane conditions.

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That’s where free-range, pasture-raised and organic eggs come into play. What do these words mean?

Plus–have you ever tasted a true organic free-range or pasture-raised egg? It tastes exponentially better and more flavorful than conventional eggs! You can also usually tell by their color–these eggs have a much richer, darker yolk than conventional eggs.

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All of this is why I love Happy Egg. I recently got turned on to their organic eggs and adore their farming practices. They’re known for their “Free-est of the Free Range™” eggs. Check it out:

Next time you’re buying eggs, look for Happy Egg’s staple yellow carton with the green label for organic. Check out their store locator to find Happy Eggs near you!

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7 WAYS TO INCORPORATE EGGS IN YOUR DIET

Here are some of my favorite ways I add organic eggs into my everyday life, so I can stay nourished with nutrient-dense foods even at the busiest of times:

Veggie scrambles and omelets: While you may not win any creativity points here, omelets and scrambled eggs are always in the top of my mind for quick, healthy, filling meals. You can literally cook ’em in 10 minutes, add different mix-ins to keep it interesting, and satisfy most diets (vegetarian, paleo, keto, low-carb, gluten-free, dairy-free, Whole30, etc.).

Boiled eggs or Deviled Eggs: I love making soft- or hard-boiled eggs in the Instant Pot (perfect every time), and then having them around all week to munch on as a snack or post-workout. If you’re feeling extra fancy, going to extra step to make deviled eggs always guarantees happiness later on come snack time.

Shakshuka (Eggs in Tomato Sauce)One of my favorite breakfast or brunch recipes, this easy and healthy Israeli-inspired meal is a delicious vegetarian and paleo-friendly recipe spiked with green Swiss Chard Pesto and flavorful spices, like harissa, topped with feta, olives, and capers.

Paleo Chocolate Pumpkin Pancakes: Eggs are a key ingredient in a lot of recipes, like these paleo, low-carb pancakes!

Topping bowls and salads with poached or fried eggs: This is one of my personal favorites. I love adding runny eggs on top of savory oatmeal, grain bowls, Turkish breakfast bowls, asian soups, and–yep–even salads! Don’t knock it ’til you try it… the warm yolk mixes in delightfully with the crisp greens!

Egg ‘muffins’ or cups, frittatas, or crustless quiche: Literally just add some sauteed veggies to muffin cups (I love these BPA-silicone muffin molds) or a baking dish with some whisked eggs and maybe a sprinkle of organic cheese, bake and you’re ready to go!

Healthy + Easy Eggnog (Sugar-Free): Who says eggnog has to be filled with sugar or only around for the holidays? This eggnog recipe is nutrient-rich, low carb, and free of guilt as there is ZERO sugar! Did I mention that it’s also oh-so-delicious?! You could even use it as a coffee creamer. 😉

What are your favorite ways to enjoy eggs? Let us know in the comments below!

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Photo Credit: Heidi Geldhauser

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2 comments on “Are Eggs Good For You? 7 Ways to Get More Eggs in Your Diet”

  1. A friend of mine who happens to be a dietician advised me to include hard-boiled eggs before and after the workout. I always thought that eggs will make me fat but instead, they will build muscle. Thanks for this helpful information.

  2. I love love love eggs! Just ate some for lunch over sauteed veggies 🙂 Definitely a fan of organic + pastured, what a difference! Will have to look for Happy Egg next time I’m buying eggs.