I Ate 3 Boiled Eggs Every Day, and This Happened to My Body
Summary
TLDRThis video explores the benefits of incorporating three boiled eggs daily into your diet for a month. It highlights the nutritional value of eggs, including high-quality protein, healthy fats, vitamins, and minerals. The video debunks myths about eggs causing heart disease and explains the difference between dietary and blood cholesterol. It emphasizes the complete protein content of eggs, which contains all essential amino acids, and their affordability compared to other meals. The potential outcomes of this diet include improved heart health, increased energy, better skin and hair quality, and enhanced cognitive function, provided that eggs are part of an overall healthy diet.
Takeaways
- 🥚 Chicken eggs are a nutritious food, with one large egg containing 70 calories, 7 grams of protein, and 5 grams of healthy fats, along with essential vitamins and minerals.
- 🍳 Boiled eggs are preferred over scrambled or fried due to the additional calories and reduced nutrition from added oil during cooking.
- 🚫 Contrary to old beliefs, modern research shows no link between egg consumption and heart disease in healthy individuals.
- 🔄 Eggs are high in dietary cholesterol, which is beneficial and does not directly affect blood cholesterol levels, thus not causing heart disease.
- 🌟 Eggs are rich in essential nutrients like vitamin B1, B2, folate, and choline, which contribute to various health benefits.
- 💪 Eggs contain all 9 essential amino acids, making them a source of complete protein, which is crucial for muscle repair and health.
- 👀 Eggs are a good source of antioxidants lutein and zeaxanthin, which are beneficial for eye health and better absorbed from eggs than plant sources.
- 💰 Eggs are an economical choice, with a dozen costing around 4 USD, making them an affordable and healthy dietary option.
- 🐓 Pasture-raised eggs are recommended over regular eggs for their higher quality and nutrient content due to the chickens' diet.
- 🌿 Consuming 3 eggs daily for a month can lead to improved heart health, increased energy, better skin and hair condition, and enhanced cognitive function.
Q & A
What are the nutritional contents of a single large egg?
-A single large egg contains 70 calories, about 7 grams of high-quality protein, and 5 grams of healthy fats, along with iron, vitamins, minerals, and other nutrients.
Why are boiled eggs recommended over scrambled or fried eggs in the context of this script?
-Boiled eggs are recommended because they require only boiling water to cook and do not add unnecessary calories from oil, unlike scrambled or fried eggs which often involve adding oil to the pan.
How many calories are in a tablespoon of oil typically used for cooking eggs?
-One tablespoon of oil is equivalent to 120 calories.
What is the modern research stance on the link between egg consumption and heart disease?
-Modern research indicates that there is no link between egg consumption and heart disease in healthy people, contradicting earlier studies from the 1970s.
Does dietary cholesterol in eggs directly affect blood cholesterol levels?
-No, studies have shown that dietary cholesterol from eggs does not directly affect blood cholesterol levels.
What are the health benefits of the 'good' cholesterol (HDL) that eggs can help raise?
-Eggs are known to raise HDL, the 'good' cholesterol, which is beneficial for heart health and can lower the risk of heart disease.
What percentage of the daily requirements for vitamin B1, B2, and folate do three eggs provide?
-Three eggs provide 7.5% of the daily requirement for vitamin B1, 55% for vitamin B2, and 20% for folate.
How do eggs contribute to energy levels and muscle health?
-Eggs provide essential amino acids, which are crucial for the synthesis of body proteins and the repair of muscles, contributing to increased energy levels and improved muscle health.
What are the benefits of consuming pasture-raised eggs over regular eggs?
-Pasture-raised eggs are generally higher in quality and micronutrients because the chickens eat fresh green grass, leading to eggs that are richer in vitamins and other nutrients.
What are some potential health outcomes of eating three eggs a day for a month?
-Eating three eggs a day for a month can lead to improved heart health, increased energy, better skin tone and hair strength, enhanced cognitive function, and improved muscle building and endurance during workouts.
How does the cost of eggs compare to other meal options like a McDonald’s meal?
-Eggs are significantly cheaper than a McDonald’s meal, with a dozen costing about 4 US dollars, making them a more economical and healthier choice in the long run.
Outlines
🥚 The Benefits of Eating Boiled Eggs Daily
This paragraph emphasizes the nutritional value of chicken eggs, highlighting that a single large egg contains 70 calories, 7 grams of high-quality protein, and 5 grams of healthy fats, along with essential vitamins and minerals. It discusses the potential effects of consuming three boiled eggs daily, dispelling myths about eggs causing high cholesterol and heart disease. The paragraph advocates for boiled eggs over scrambled or fried due to the unnecessary addition of oil in the latter cooking methods, which can add extra calories without significant nutritional value. It clarifies that dietary cholesterol from eggs does not adversely affect blood cholesterol levels and can actually raise 'good' cholesterol (HDL). The paragraph also lists the vitamins and nutrients provided by three eggs daily, such as vitamin B1, B2, folate, and choline, and touches on the importance of essential amino acids found in eggs for muscle repair and overall health.
🥜 Comparing Egg Protein to Peanut Butter and the Impact of Daily Egg Consumption
The second paragraph contrasts the protein quality in eggs with that in peanut butter, noting that eggs contain all essential amino acids, making them a 'complete protein' source, unlike peanut butter. It discusses the cost-effectiveness of eggs as a nutritious food option, suggesting that pasture-raised eggs, despite being more expensive, offer higher quality nutrients. The paragraph outlines the potential health benefits of eating three eggs daily for a month, such as improved heart health, increased energy, enhanced cognitive function, better muscle building, and satiety. It also mentions the positive effects on skin, hair, and nails due to the B vitamins found in eggs. The video concludes by encouraging viewers to maintain a clean and healthy diet alongside egg consumption for optimal results and to continue the habit beyond 30 days if they experience benefits and enjoy the taste.
Mindmap
Keywords
💡Nutritious
💡High-Quality Protein
💡Dietary Cholesterol
💡Vitamin B1 and B2
💡Folate
💡Choline
💡Essential Amino Acids
💡Antioxidants
💡Pasture-Raised Eggs
💡Heart Health
💡Energy Levels
Highlights
Chicken eggs are a highly nutritious food, with one large egg containing 70 calories, 7 grams of high-quality protein, and 5 grams of healthy fats, along with essential vitamins and minerals.
Consuming 3 eggs daily as part of a new diet could lead to potential health benefits without necessarily raising cholesterol levels or increasing the risk of heart disease.
Boiled eggs are preferred over scrambled or fried due to the absence of added oil, which can contribute unnecessary calories and reduce nutritional value.
Modern research contradicts older studies, showing no direct link between egg consumption and heart disease in healthy individuals.
Eggs are high in dietary cholesterol, which is beneficial and does not directly affect blood cholesterol levels.
Eggs contribute significantly to daily nutrient requirements, including vitamin B1, B2, folate, and choline.
Eggs provide a complete protein source, containing all 9 essential amino acids required by the human body.
Eggs are rich in antioxidants lutein and zeaxanthin, which are beneficial for eye health and better absorbed from eggs than plant sources.
Eggs are economically priced, making them an affordable source of nutrition compared to other meal options.
Pasture-raised eggs are recommended for their higher quality and nutrient content compared to regular eggs.
Eating 3 eggs a day for a month can improve heart health, increase 'good' cholesterol (HDL), and provide essential B vitamins.
Eggs can enhance skin, hair, and nail health due to their vitamin B12, vitamin D, and choline content.
A month of consuming eggs can lead to increased energy levels and improved cognitive function.
Eggs support muscle building and endurance during exercise due to their complete protein and healthy fat content.
Eggs can contribute to a feeling of fullness and satisfaction, aiding in weight management.
Vitamin D from eggs supports bone health, blood pressure regulation, and mental health.
For optimal health benefits, eggs should be incorporated into a diet that consists of other clean and healthy foods.
The health benefits of eggs can be experienced beyond 30 days and are not limited to short-term consumption.
Transcripts
Chicken eggs are one of the most nutritious foods to eat in the world
Just one large egg is 70 calories and contains about 7 grams of high-quality protein
and 5 grams of very healthy fats, along with irons, vitamins, minerals, and other disease-fighting nutrients
Now what if I told you about what could happen to your body if you ate
3 of these per day as a part of your new, planned-out diet?
Or perhaps your cholesterol levels get way too high and you’d be at risk of heart disease?
In this video I’ll go through every detail possible about boiled eggs
and how you will feel after eating this for a span of just 1 month
First let’s discuss why the boiled egg as opposed to scrambled or fried eggs
I first want to make it clear to you that there’s nothing inherently wrong with scrambled or fried eggs
But when people cook it using this method, almost 90% of the time
they’ll add oil to the pan to prevent it from sticking
The problem lies in the oil, because most people will pour in so much
yet not realize how many calories or how little nutrition there is in the oil
First of all, 1 tbsp of oil is equivalent to a whopping 120 calories
Many people don’t realize how much this can add up day by day
All those extra, unwanted calories will make it surprisingly harder to lose weight if that is your goal
Most oils are not even that nutritious to begin with
Boiled eggs, on the other hand, only require boiling water to cook and no unnecessary calories are added
hence the reason why it’s the preferred way to consume them
I hope you do not misunderstand this
I’m not saying to never eat scrambled or fried eggs
I’m only telling you to be aware of the oil you add, because there can be unwanted calories
If you ARE aware, then you could use it of course
Or if you choose, you can just cook scrambled or fried eggs without any oil
but just note that that will cause it to stick to the pan a lot easier
Now have you ever heard that eggs can be bad for you since it can cause heart disease
or that they have high cholesterol?
If so, then I want to let you know that eggs do NOT cause the risk of heart disease in healthy people!
That study came back from the 1970s where studies
INACCURATELY showed that eggs cause risk of heart disease in healthy people
However, modern research presents the opposite
and that there’s no link between egg consumption and heart disease
What about the eggs being high in cholesterol?
And doesn’t high blood cholesterol lead to heart disease in the first place?
Yes, it is true that eggs are high in cholesterol
But they are high in DIETARY cholesterol, which is actually very good for you
Studies have shown that dietary cholesterol does NOT directly affect blood cholesterol levels
In other words, eggs do not cause clogging in the arteries, and so you will not die of heart disease
And it’s important you understand that there are 2 types of cholesterol
LDL, also known as “bad” cholesterol and HDL, also known as “good” cholesterol
Eggs have been known to raise HDL, the “good” cholesterol
In fact, there are so many benefits from eating eggs
In the beginning of this video I had mentioned that 1 egg has
7 grams of high-quality protein and 5 grams of healthy fats
But since the subject is about 3 eggs per day, I will list out the nutrients for 3 eggs
First one is vitamin B1
Three eggs have 7.5% of the vitamin B1 we need on a daily basis
Second is vitamin B2
and consuming 3 eggs would give us 55% of the daily requirement for vitamin B2
And folate, which is extremely helpful for fighting off disease
we'd get 20% of the daily requirement
And last but not least, there is choline
which is exceptional for reversing a fatty liver assisting in burning fat
Three eggs gives us 75% of the daily requirements for choline
Believe it or not, that’s only a few of the many nutrients that eggs have to offer
And that is just to give you some perspective on how much of a superfood this really is
and how healthy you can be after a whole month of eating this
Let’s move on now to the essential amino acids
The egg contains a combination of amino acids
some of which are called essential because the human body needs them from diet since it can’t synthesize them
There are a total of 9 essential amino acids that your body needs which are
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine
So what makes amino acids important?
They’re required for the synthesis of body protein and other important
nitrogen-containing compounds, such as
Although protein is still good on its own
amino acids in the protein are a biological requirement
in order for our muscles to repair and be healthier
Let’s take peanut butter as an example
There is at least 4 grams of protein in 1 tablespoon of peanut butter
However, that protein is not the same quality that you will find in eggs. Why?
Because peanut butter does not have all of the essential amino acids
important for cell health, unlike eggs
It is important to understand that not all protein in different foods will be equal
because some will have more essential amino acids than others
Any food that contains all 9 essential amino acids are foods with “complete protein”, and eggs is one of them
Eggs are rich in the antioxidants lutein and zeaxanthin
both of which play a protective role in reducing the risk of certain eye diseases
including cataracts and age-related macular degeneration
Studies show that these antioxidants are also better absorbed
by the body from eggs than from alternate plant sources
They have historically been among the cheapest foods out there
A dozen eggs is only about 4 US dollars, and if you’re eating 3 a day, you’d be spending 1 extra dollar a day
If you compare that to something like a McDonald’s meal, which can cost up to $10
that is not only far cheaper, but significantly healthier for you in the long run!
To take it a step further, consume pasture-raised eggs as opposed to the regular and cheaper versions
They’re a bit more expensive, but it’s generally recommended
because chickens that are fed organic feed are not the greatest of quality in terms of micronutrients
Pasture-raised chickens, on the other hand, eat fresh green grass and as a result
lead to them laying eggs that are double the quality and are higher in vitamins and other nutrients
So now the question we’ve all been waiting for
what would happen to us if we ate 3 eggs a day for 1 month?
Well, many things will happen
First, as you can guess, our
Remember that high amounts of this cholesterol will lower the risk of heart disease, stroke and other health problems
In fact, our heart health would increase, due to all the nutrients like
And speaking of the B vitamins, each one has several functions in the body, including
producing blood cells and other body tissues
It will also improve the tone and pliability of skin and the strength of hair and nails
All B vitamins are water soluble, meaning they don't stay in your body for very long and are not easily stored
so consuming 3 a day will certainly be a great way to keep B vitamins in your system
You will also have an improvement in the tone and pliability of skin and the strength of hair and nails
Because of eggs’ source of important nutrients like vitamin B12, vitamin D and choline
which are all important for helping our bodies process food into energy
you would, by no surprise, feel a lot more energy after a month
Your mind will feel sharper, being able to think clearer and react faster to certain things
Not only that, but you might also realize you’ve improved in the gym
It’ll be much easier to build muscle and endure longer cardio sessions
The combination of “complete” protein and healthy fat also gives eggs some staying power
so you’ll feel fuller and more satisfied throughout the day
The vitamin D that it gives will aid in creating stronger bones
It’ll help regulate blood pressure and play a positive role in mental health
Remember from the chart earlier that 3 eggs provide about 14% of our vitamin D daily needs
So 1 month of eating eggs will reap all these benefits
Now if you’re eating 3 eggs a day, but you’re also eating 3 slices of pizza and a family-size bag of potato chips
then the health benefits will not appear as clearly
So of course, make sure almost everything else that you’re eating is clean and healthy food
This video only noted what can happen if you add eggs as a daily meal
but you also have to make sure the other foods you’re eating are healthy too in order to see the best results
Also you don’t have to stop at 30 days If you really start to feel the benefits, and more importantly, if you enjoy the taste
then go beyond 30 days and continue to eat this for as long as you want
Leave in the comments below if you enjoy eating eggs every day or how it can impact your life in many ways
If this video was helpful, make sure to like and hit the subscribe button for more similar content in the future
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