Nicki's happy, healthy hens enjoy:
You can scramble, fry, poach, boil or use them in dishes, eggs are indeed among the most versatile ingredients.
Scores of studies have confirmed the value of eggs, which are quite possibly the worlds most perfect food; the yolk is the most nutritious part.
A 2013 study, researchers at the University of Connecticut demonstrated that people on a low-carb diet, eating whole eggs - even on a daily basis - improved insulin sensitivity & other cardiovascular risk parameters.
In addition to their healthy cholesterol, whole eggs contain all of the essential amino acids we need to survive, vitamins & minerals, plus antioxidants known to protect our eyes - all for the low-low price of just 70 calories each.
Eggs contain an ample supply of choline, which is particularly important for aiding healthy brain function as well as pregnancy.
Eggs are the best way to start your day & set the tone for blood sugar balance.
Did you know eggs have 6 grams of high-quality protein?
Did you know a protein-packed breakfast helps sustain mental & physical energy throughout the day?
Eggs are rich in choline, which is a weird word but its a 'good weird' because choline promotes normal cell activity, liver function & the transportation of nutrients throughout the body... think of it as a commuter train for vitamins & minerals
Eggs contain zero carbs & no sugar
Eggs are naturally gluten-free...Always have been, always will be
Eggs are one of the most nourishing & easy to digest foods on this planet.
Why Eggs Are a Killer Weight Loss Food
Eggs are among the healthiest foods you can eat.
They are rich in high-quality protein, healthy fats & many essential vitamins & minerals.
Eggs also have a few unique properties that make them
egg-ceptionally weight loss friendly.
One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious.
An egg meal commonly consists of about 2–4 eggs.
Three large boiled eggs contain less than 240 calories.
By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.
Eggs are Very Filling
Eggs are incredibly nutrient-dense & filling, mainly because of their high protein content.
High-protein foods have been known to reduce appetite & increase fullness, compared to foods that contain less protein.
Studies have repeatedly shown that egg meals increase fullness & reduce food intake during later meals, compared to other meals with the same calorie content.
Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full & reduce calorie intake later on.
Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%.
It may also cut the desire for late-night snacking by half.
Eggs contain all the essential amino acids, & in the right ratios.
This means your body can easily use the protein in eggs for maintenance & metabolism.
Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food.
The thermic effect of food is the energy required by the body to metabolize foods, & is higher for protein than for fat or carbs.
This means that high-protein foods, such as eggs, help you burn more calories.
Eggs are a Great Way to Start Your Day
Eating eggs for breakfast seems to be especially beneficial for weight loss.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.
Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.
A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours.
Furthermore, the egg breakfast caused a more stable blood glucose & insulin response, while also suppressing ghrelin (the hunger hormone).
Another study in 30 healthy & fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk & toast, & croissant with orange juice.
The egg breakfast caused significantly greater satiety, less hunger & a lower desire to eat than the other two breakfasts.
Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch & dinner buffets, compared to eating the other breakfasts.
This impressive reduction in calorie intake was unintentional & effortless. The only thing they did was to eat eggs at breakfast.
They are inexpensive, widely available & can be prepared within minutes.
Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelette or baked.
A breakfast omelette made with a couple of eggs & some vegetables makes for an excellent & quick weight loss friendly breakfast.
The new statement, agreed by the Ministry of Health, says:
“Eggs are a healthy, natural whole food that the New Zealand Ministry of Health Eating & Activity Guidelines state can be enjoyed by most people every day of the week”.
After decades of communicating the need to limit eggs, it has now become evident that eggs have had a very unfair report card; the Ministry of Health’s latest Eating & Activity Guidelines reflect more recent developments in scientific understanding & the new statement helps clarify the guidelines when it comes to eggs.
For healthy New Zealanders, experts agree that consuming eggs each day will provide excellent nutritional benefits & won’t increase our risk of heart disease. However, many Kiwis have yet to catch up to the revised recommendations & are still confused about how often they can eat eggs. Recent Colmar Brunton Research found that only 41% of New Zealanders know that healthy people can eat eggs every day.
Dr Pamela von Hurst, a member of the Ministry of Health’s Eating & Activity Guidelines Technical Advisory Group, agrees the new statement will help New Zealanders understand that most Kiwis can enjoy eggs daily without restriction. Dr von Hurst, who is a Senior Lecturer in Human Nutrition at Massey University says, “a lot of people have been concerned about potential health consequences of eggs in the diet.” “I think it is great that there has now been some clarification about the guidelines around consumption of eggs because they are such a useful, healthy contribution to the diet,” Dr von Hurst adds
New Zealand nutrition experts are in agreement that eating eggs every day can be a beneficial part of a healthy balanced diet. Professor Elaine Rush, scientific advisor for New Zealand Nutrition Foundation & esteemed Professor of Nutrition at AUT says, “the statement about being able to eat eggs every day for most people is a very sensible one.” Through recent studies on eggs we know more about the health benefits & nutritional value of eggs than ever before. Recent studies conducted in healthy people show no effect of daily egg intake on blood cholesterol levels3,4,5 & the latest scientific evidence shows no association between increased intake of dietary cholesterol & increased risk of heart disease or stroke.
The agreed statement also follows the recent update to the Heart Foundation’s advice. Their recommendation is now that those at risk of heart disease can eat 6 to 7 eggs a week.
“The amount of evidence we have, particularly high-quality evidence about cholesterol, eggs & risk for disease, has now accumulated so we are able to analyse many studies & draw the conclusion that for most people eggs have no risk at all,” Professor Rush says. “Eating eggs does not cause or increase risk of heart disease for most people, & are actually a very sensible food to eat,” she adds.
Eggs are good for our health in so many different ways & they are an excellent source of very affordable nutrition. Claire Turnbull, NZ Registered Nutritionist, regularly recommends eggs as part of a healthy balanced diet. “Both the egg white & the yolk have different nutritional benefits so for maximum goodness, it is really good to eat both – they have lots of protein in them as well as 11 different vitamins & minerals including iron, B vitamins as well as the fat-soluble vitamins A & E,” Turnbull says. “For the average healthy Kiwi, it’s absolutely fine to be eating eggs every day”.
Head of Performance Nutrition at High Performance Sport NZ & NZ Registered Dietitian Jeni Pearce also encourages people to eat eggs, & says most of the athletes she works with would have them every day in some form. “The unique thing about an egg is that it is a complete source of the highest quality protein, while not being a high calorie food, so it’s very easy to add an egg to the diet for great nutrition,” she explains. “Many athletes don’t get enough protein at breakfast & eggs are a great way to increase this.” Pearce concurs with New Zealand’s nutrition experts that the new statement agreed by the Ministry of Health will be helpful for Kiwis who can now be assured it is okay for most people to eat eggs every day.