Are Eggs Healthy? …Compared to what?

As many of you figured out by now, I’m really into nutrition and I enjoy talking to a lot of people about it.  And I often get asked: Hannah is this food good for me?  Is this food healthy? Are eggs healthy because they are cage-free? Is chicken healthy? Is peanut butter healthy?

Ever since I saw a video interview with Dr. Michael Gregor, where Dr. Gregor’s answer is “compared to what”, that’s always been my answer.

From the interview:

Dr. Gregor: “Whenever someone asks is food x healthy? The answer always has to begin with compared to what?”

I really like to meet people where they are at and although I always promote a whole-foods plant based diet full of fresh ripe fruits and vegetables, I don’t like to discourage people.

So people ask me, “Hey Hannah, are eggs healthy?” I’m not gonna say hell no right away. I’m gonna say, well compared to what? Compared to bacon, yeah. Compared to something like chia seeds, no. Compared to black beans, definitely not.

Are Eggs Healthy Compared to Black Beans?

Here I’m going to look at the different nutrients profiles of eggs versus black beans. We’re going to compare the two and see what you guys think is healthier.

I used this great website nutritiondata.self.com to help me do this side-by-side comparison of eggs and black beans.

Just to keep things simple: I compared 1 Egg, whole, cooked, poached to 1 cup Beans, black, mature seeds, cooked, boiled, without salt.


  EGG (1 Egg, whole, cooked, poached)

 

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Caloric Ratio Pyramid:

As you can see here: eggs, is it a good source of protein? Well compared to what? 63% of the calories are coming from fat, 35% of the calories from protein, and 2% from carbohydrates.

Moving to Nutrition Facts:  

There’s 5 grams of fat and 211 milligrams of cholesterol, which is 70% of your recommended daily intake right there just at breakfast and it has 15 grams of protein. So not too bad.

People think eggs are a good source of calcium, here you can see they are not.

Displaying Screen Shot 2017-08-12 at 5.27.22 PM.png

This is the thing that is surprising about eggs because you’ll see those eggs in the grocery store that say “High omega-3 eggs”.  I don’t really know how high they can be because if you look Fat & Fatty Acid section there are 37 milligrams of omega-3 fatty acids which are the ones we want to compare the 572 milligrams of omega-6 fatty acids.

So that’s close to a 15 to 1 ratio of omega-6 to 3. Health professionals recommend close to a 3 to 1 ratio of 6 to 3 and some say a ratio of 1 to 1 is ideal.

So keeping that in mind, omega-3’s are the fatty acids that we have to obtain from our diet.

They help to control inflammation, keep blood pressure and cholesterol in check. Which you’re definitely going to need if you’re consuming eggs like this.

Omega-6 fatty acids are pro-inflammatory for the most part, so it’s important to keep those down to a minimum and keep the omega-3’s high.

In this case, eggs are not going to help us do that.



BLACK BEANS
(1 cup Beans, black, mature seeds, cooked, boiled, without salt)Displaying Screen Shot 2017-08-12 at 5.26.37 PM.png

Caloric Ration Pyramid:

As you can see here 3% of the calories are coming from fat, 23% protein, and 74% are coming from carbohydrates. And what does that mean?

Nutrition Facts:

1 gram of fat, 227 calories, 0 cholesterol, very low sodium, 15 grams of fiber which is 60% of your daily intake compared to the eggs which were very low, and 9 grams of protein.

Not too bad all things considered. I used a serving size of 1 cup which is a lot of the average person. Someone with a huge appetite or if you’re a full grown man would have a serving size of 1 cup.

So, eggs will have a bit more protein but don’t forget they packaged with all the other stuff. And they aren’t as filling and satisfying compared to a serving of beans.

So are eggs good for you? … Compared to what?

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Moving down to the micronutrients of black beans, let’s check out their Omega ratio.

So look at this! The omega-3 to the omega-6 ratio is close to 1 to 1.

There’s still a little bit more of 6 than 3, but they’re pretty dang close: 181 milligrams of omega-3 and compared to the eggs of 37 milligrams of omega-3…. black beans are an awesome source of omega-3 fatty acids!

So are eggs good for you? … Compared to what?

Compared to what,  Lady Gaga?  I don’t know, that’s for you to decide.

Here is the side-by-side comparison of eggs and black beans.

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