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The humble egg revisited – let us introduce to you the most accessible superfood

Eggs are a favourite food amongst many people, and not just at Easter time. Despite consuming kilos of the stuff, we are not always aware what an amazing nutrient-dense food the humble egg is. What are the benefits of eating eggs? How to find out where the eggs come from? And what can you make out of them? Read on and find out more about the most favourite and most available superfood.

Eggs – the source of quality protein and much more

Did you know that an average-sized egg contains only 0.49g of carbohydrates, of which a mere 0.17g is sugar, yet it will provide you with 6g of quality protein? And that’s not all. Eggs are also a rich source of vitamins and minerals, such as:

  • vitamin D, mostly obtained from sunlight (not that easy in winter months)
  • folic acid and other B vitamins
  • vitamin A, C, E and K
  • calcium
  • potassium
  • magnesium
  • iron
  • other minerals

Eggs are easy to digest and thanks to their high protein content with lots of amino acids, they are a favourite choice among athletes who more than anyone else need to build up and protect their muscles. For that reason, they sometimes opt just for egg whites as their protein content is higher. However, if you have a normal diet, don’t skip on egg yolks. Why? Read on and find out.

So what about cholesterol? No need to fear the egg yolk any more!

Do you remember when a few years ago you decided to ban eggs from your diet for fear of their alleged high cholesterol content and therefore their detrimental impact on your health? However, more than 40 years of research have managed to put paid to the claims that an excessive consumption of eggs could increase the risk of cardiovascular disease. What’s more, it has been discovered that eggs actually help increase the levels of good cholesterol in our body in relation to bad cholesterol. Eggs are therefore rightly considered an important part of any healthy diet. Egg yolks are not your enemy! Quite the opposite. It is the egg yolk that contains most of the beneficial micronutrients (vitamins and minerals) that are listed above. However, are all eggs of the same quality?

Where do my eggs come from?

When buying eggs, your top priority should be their quality, which is mainly determined by their origin. The taste difference between organic eggs and those from caged hens is apparent straight away. As not all of us have the opportunity to keep our own hens, we need to get our eggs from a shop. Have you ever noticed that each egg that you buy has a “stamp” with some letters and numbers on it? And do you know what these symbols mean? Just take a look at our example and you will be much more vigilant next time you go shopping.

Example of egg marking:

3CZ-1632

The first number indicates the method of production:
  • 1 = free range
  • 2 = barn
  • 3 = caged
  • 0 = organic farming
The letters  indicate the country of origin:
  • CZ = Czech Republic
  • SK = Slovakia
  • PL = Poland
  • DE = Germany
  • etc.
The last four-digit number indicates the registration number of the production.

Versatile eggs for a keto diet and beyond

KetoDiet Protein BreadThe popularity of the egg is down to its versatility. Thanks to its nutritional values, this amazing all-purpose ingredient can easily be part of a protein diet. What’s more, you can include eggs straight from Step 1 of your diet plan. However, certain rules must apply. What are they? If you are trying to shed a fairly  substantial amount of weight and are feeling hungry at the beginning of your diet (before your body switches to ketosis), you can add two extra egg whites a day to your favourite keto meals.

From Step 2 of your diet plan, you can replace one protein meal with 2 whole eggs. They are great in salads or you can enjoy them fried, hard-boiled or scrambled on a piece of protein bread. Just bear in mind that 3 slices of protein bread together with 2 eggs class as 2 portions. Why not try splitting them in half? One and a half slices of bread with one egg for breakfast and the rest for an afternoon snack. And don’t forget to garnish your meals with some vegetables –just add two slices of iceberg lettuce, some radishes, cucumber or cherry tomatoes and your plate will instantly brighten up.

TIP!

For recipes for vegetable and other meals as well as for healthy tips for protein-rich meals and their preparation go to our Recipe section.

Eggs are indispensable even in a normal healthy diet. I’m sure you have used them to make both savoury and sweet dishes. Here are just a few examples of simple ways to prepare your eggs:

Keto Lamb Cake

  • egg omelette
  • fried eggs
  • scrambled eggs
  • soft-boiled and hard-boiled eggs
  • eggs Benedict
  • poached eggs
  • or just use them in vegetable and cheese bakes

Even those of you with a sweet tooth won’t miss out. Eggs are a staple ingredient in the following dishes:

  • sweet egg yolk, curd-cheese or cheese creams and light desserts
  • simple cakes and bundt cakes made from wholemeal or nut flour
  • classic pancakes and crepes and their variations, which can also be made from wholemeal flour or ground oats
  • quick-to-make “mug cakes”, meringues and other delicacies

 

Are you planning to do some baking this Easter? Try our poppy seed Keto Lamb Cake recipe devised by dietician Martina Dvořáková and any festive extra kilos won’t stand a chance!

 

Author: Nikola Nevečeřalová

Photos: Nikola Nevečeřalová, KetoDiet

Sources:

http://www.ceskavejce.cz/produkty/povinna-oznaceni

https://www.kaloricketabulky.cz/vejce-slepici

https://www.incredibleegg.org/egg-nutrition/cracking-the-cholesterol-myth/

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