You Can Have Your Whole Egg AND Eat It Too!

By Joe Martinez, RPh, PDE, CMS, Founder and CCO, HMS

Contributor: Stephanie Wu

Turns out, whole eggs are pretty healthy. Ditching the egg yolks, a practice low-fat dietitians once recommended as a way to cut calories and fat, appears to have been no more than a fad. Whole eggs are full of key vitamins and minerals like B12 and phosphorus. Whole eggs are also a muscle’s best friend. It’s a perfect protein-booster with 6 grams of protein per large egg….another reason why they are so popular in the fitness culture. 

Egg white omelets don’t make your egg healthier, it’s actually the opposite.

Trying to curb your hunger? The fats within eggs help you feel full longer and this prevents overeating and over-snacking. Not only are they delicious, but they can also help you to eat healthy and manage your weight! Yes, the egg white has the bulk of the nutrition. However, the yolk is also packed with antioxidants, vitamin A, selenium, choline, and iron. 


You may have heard of eggs being associated with cholesterol. Well, this is not necessarily a bad thing. Your body needs cholesterol for functions like building and repairing cells.

Studies sited by the National Institutes of Health(NIH) concluded that there is little to no link between the cholesterol you eat and increased blood cholesterol levels. The levels in our blood are influenced by the quantities of cholesterol produced by our livers. In fact, the liver produces less cholesterol when we eat foods with cholesterol. So, and we’ve said this before, everything in moderation and check with your doctor or dietitian before making any diet changes.

Bringing this full circle, whole eggs are rich in carotenoids, helpful little soldiers that will protect your eye health and fight inflammation. When eating them in combination with good fat, your body will more quickly absorb them.  A study by the Federation of American Societies for Experimental Biology (FASEB) , found that for those who ate a whole egg with their salad absorbed 9 times the carotenoids from both the egg and the veggies. Now that’s impressive!

So yes indeed, you can have your egg–and eat the whole thing too – and that’s no yoke!

And you can do it with these meals from Healthy Meal Supreme:

* Always check with your doctor or healthcare professional before making any changes to your diet or exercise routine.

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