John Robert Cardillo

Eggs: The Premier Protein Food

Eggs – should you eat a lot of them? Are they actually good for you? Are there benefits to eating eggs with yolks, or egg whites only? Some fitness/nutrition experts and doctors have said that eating egg yolks increases cholesterol levels, so why not only eat egg whites? Or, if you’re worried about cholesterol, maybe egg whites are your best bet. Let’s take a deeper look into answering the controversial question: are eggs good or bad for you?

According to Kris Gunnars, a nutrition researcher with a Bachelor’s Degree in Medicine and the founder of the popular evidence-based website, Authority Nutrition “eggs are a superfood, they contain almost all the essential nutrients that our body needs to function.”

Nutritional Content of Eggs

Eggs are not only rich in protein and several essential nutrients, but they also help with weight management. Let’s take a look at the nutrients in whole eggs versus egg whites.

According to the popular smart phone gym app MyFitnessPal, one large white egg (with yolk) Contains 78 calories, 5 g of fat, 187 mg of cholesterol, 62 mg of sodium, 63 mg of potassium, and 6 grams of protein. In addition, eggs are an excellent source of vitamin D and B12, selenium, and Choline.



One Egg White


One Large Whole Egg with Yolk



14 cal

78 cal



0 g

5 g



3.5 g

6 g



0 g

187 mg

You would have to eat five egg whites to come close to matching the amount of calories of a large whole egg; however, you’ll have just over 9 grams more protein and none of the cholesterol.


How bad is cholesterol in eggs? Although a single large egg contains more than half of the daily recommended cholesterol, recent research from the Department of Nutritional Science at the University of Connecticut has, via epidemiological data, demonstrated that dietary cholesterol is not correlated with an increased risk of coronary heart disease. If you were to eat 3 or more whole eggs per day, it won’t necessarily spike up your cholesterol level to an unsafe level as your liver will counter the issue by producing less cholesterol. Therefore, although you might see a slight increase your cholesterol level by eating 3 or more egg yolks per day, it isn’t unsafe and only the HDL (high density lipoprotein), also known as the “good cholesterol” will go up.

Glycemic Index of Eggs

The glycaemic index (GI) is a ranking system that ranks carbohydrate foods according to how they affect blood glucose levels. According to the GlycemicIndex Foundation, carbohydrates with low G.I. value (55 or less) take longer to digest, absorb and metabolize, and cause a lower and slower rise in blood glucose-as well as insulin levels.

Whole eggs and egg whites have a G.I. value of zero. Therefore, since eggs don’t have any carbohydrates or sugars, they don’t raise blood glucose and insulin levels. On the contrary, foods that have a high GI value our typically processed, refined carbohydrates, such as white bread, most breakfast cereals, sugars, and candy. Low GI foods like eggs help to alleviate hunger, maintain a healthy metabolism and prevent extra glucose from being stored as fat. Which is all good news for gym-goers.

To lower calories and limit cholesterol, my Cardillo SHREDDED NUTRITION Diet recommends egg whites for breakfast, and for the main evening meal you can eat egg whites alongside your favourite veggies. You can eat and unlimited amount of egg whites per day, unless your body tells you otherwise; then scale back. They’re very safe and have no cholesterol or fat.

Other Benefits of Eggs

Aside from major to meet you nutritional benefits, eggs offer other advantages to your health:

Feeling Fuller:

New research presented at the 19th European Congress and obesity in Lyons, France reported that eating eggs for breakfast associated with greater satiety. They reported that people who ate eggs for breakfast will feel fuller than those who eat a high G.I. breakfast (i.e. cereal, bread), The study also showed that participants who ate eggs for breakfast, throughout the day had more controlled appetite versus individuals who ate cereal for breakfast.

Better Eye Health:

We usually think of carrots when we think of iHealth; however, eggs are the new carrots. New studies have proven that the carotenoid Lutein and antioxidant Zeaxanthin found in eggs will help fight but macular degeneration (which leads to blindness), protect our eyes against UV rays, and reduce the risk of developing cataracts.

Egg Beaters:  What are they?

Eggbeaters, which come in a carton, are a healthy substitute for a whole eggs. They come in a number of variations (original, egg whites, southwestern, Florentine, and three cheese). According to the nutrition label of regular egg beaters, one serving consists of only 25 calories, 0 g of fat, 90 milligrams of sodium, it’s 5 grams of protein. What makes egg beaters unique is that they are nutritious, are made up of 90% natural egg whites, are cholesterol free, the original, egg whites, and southwestern versions, and have a shelflife of 120 days (versus 60 days for typical whole eggs). If you’re on a low sodium diet, stick to the original egg white versions of egg beaters as they are low in sodium. Egg beaters are great alternative for eggs in various dishes like scrambled eggs, omelettes and baked goods.


Eating eggs will help you maintain a healthy weight, while still simultaneously providing you with a nutrient – dense food that is high in protein. For most people, (especially active people who workout at a gym several times per week) consuming eggs will not impact your cholesterol levels. However, some people have to avoid eating too many egg yolks. According to the Harvard T. H. Chan school of Public Health, “people who have difficulty controlling their total and LDL cholesterol may want to be cautious about eating egg yolks, and people with diabetes may increase the risk of heart disease and should limit their weekly intake to three whole eggs”.

There are clear nutritional benefits to eating eggs on a regular basis. If you’re worried about the cholesterol, then skip the whole eggs and have egg whites instead. Egg whites are extremely low in calories, high on protein, and have zero cholesterol. Nothing is better than feeling great and maintaining a healthy lifestyle with the aid of low G.I. foods, like eggs. They’re a great protein source to help you increase your lean muscle, while starving fat cells and burning fat as energy. And a great compliment to anyone’s gym workouts!

So what are you waiting for? Get cracking – enjoy the goodness that eggs provide!

We can conclude that out of all forms of protein, Eggs are premier. Fitness experts and nutritionists alike agree!

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John Robert Cardillo

bodybuilding champion

A Canadian champion who went on to win many bodybuilding competitions including the Junior Ontario and Junior Canadian Championships.

John Robert Cardillo

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