The sunny side of eating eggs
The sunny side of eating eggs.
As part of a balanced diet, it has been established that eggs provide many health benefits; in fact, research suggests that eating eggs can also support weight loss.
Nutritionists say eggs make one feel fuller, hence eating fewer calories throughout the day.
However, nutritionists caution that fried eggs are packed with calories; therefore, boiled eggs are a better option to stay healthy.
Aside from this, Joseph Uwiragiye, head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says eggs are a great source of vitamins and minerals that commonly lack in some foods.
He says that egg yolks are a source of vitamin D, a nutrient that boosts bone health and immunity.
“Vitamin D is not found naturally in many foods, and the biggest percentage of the vitamin D in eggs is found in the yolk. So one shouldn’t ignore the yolk as they will miss out on an important dietary source,” he says.
s, Uwiragiye says eggs are nutritious and low in calories and that studies show that a large hard-boiled egg contains lutein and zeaxanthin, which are antioxidants that support healthy eyesight.
They also contain choline, which helps in boosting the metabolism and helps with foetal brain development.
Choline is an essential nutrient required for normal body function and human health.
For those on a diet with the main aim of losing weight, the nutritionist says, the simplest way to lose weight is to curb the intake of calories, and that adding eggs to the diet may help out with this.
Private Kamanzi, a nutritionist at Amazon Cabinet Clinic in Remera-Kigali, says eggs help to ‘refuel’ the body after exercise, as they are a source of protein which helps repair and rebuild muscles.
He explains that if you don’t get enough protein right around the time of a workout, the muscles suffer.
“When it comes to weight loss, protein is helpful because it is extremely filling, and eggs are a good source of protein, with one large egg providing approximately 6 grams,” he says.
Some research indicates that eating a protein-rich breakfast increases a person’s satiety, which is the feeling of fullness. The findings also suggest that a protein-rich breakfast leads to a reduction in caloric intake throughout the rest of the day.
For instance, a 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps to treat obesity and metabolic syndrome, because it makes people feel fuller.
According to Uwiragiye, eating a high-protein diet can enhance the metabolism through a process called the ‘thermic effect of food’.
He says that it happens because the body needs to use extra calories to digest and process nutrients in food.
Uwiragiye says that it has been proven that one of the best ways to lose weight is to incorporate eggs in a healthy way.
Try having eggs with vegetables for breakfast for a fibre-rich and filling meal, alternatively, add hard-boiled eggs to a salad at lunchtime.