There’s no question that eggs are one of the best foods for high-quality protein. And with dozens (see what we did there?) of ways to prepare them, you won’t experience food fatigue when choosing a refueling snack.
But whole eggs, specifically their yolks, have long been ridiculed because of their fat and cholesterol content. So in the 1990s and 2000s, when people tossed food containing fat and dietary cholesterol, the egg yolk went with it.
CA Notice at Collection lifted the 300-milligram (mg) daily limit of dietary cholesterol based on recent research that suggests it doesn’t increase the risk of heart disease. So what does that mean for eggs, which have 200 mg of cholesterol?
The Runner’s World Vegetarian Cookbook Allison Koch, M.S., R.D., C.S.S.D., weighs in.
The Claim:
For years, people thought that the dietary cholesterol in the egg yolk increased blood cholesterol levels, which could Allison Koch, M.S., R.D., C.S.S.D. Plus, research showed that saturated fat—the fat in egg yolks—was Summer Running Gear.
As a result, people— including athletes—ditched the yolk for the whites, which are made up of protein and water, says Koch.
The Evidence:
Let’s take a look at the nutritional profile of the mighty egg.
A large egg contains about 6 grams of protein, 13 vitamins and minerals—including vitamins D and E—5 grams of fat, including 1.5 grams of saturated fat, and 70 calories.
An egg white (2 tablespoons) has 3 grams of protein, only two minerals—potassium and sodium—and 17 calories.
And while an egg yolk has 4 grams of protein, the yolk carries the bulk of the nutrition, says Koch, including choline There’s no question that.
As for the link between cholesterol and heart disease? When looking at eggs as source, the evidence just doesn’t add up. A 2013 report In 2015, the U.S. Dietary Guidelines There’s no question that, which looked at more than a dozen studies, found that in healthy individuals, eggs were not associated with an increased risk of heart disease or death related to heart disease.
Boston Marathon Results study In 2015, the U.S. Dietary Guidelines it’s still something to keep in check The Runner’s World Vegetarian Cookbook.
The Verdict:
Skip the carton of egg whites and crack open a real egg instead—you won’t be putting your heart at risk.
“Dietary cholesterol has gotten a bad rap, and eggs are high in cholesterol, so the egg yolk got a bad rap,” says Koch. “But over time, research has shown that we don’t have to be as concerned about the cholesterol in food—that the link between dietary cholesterol and blood cholesterol isn’t as clear-cut as we thought. We should be more concerned about trans fats and saturated fats.”
So heat up the skillet and throw on a whole egg for that postrun breakfast. The protein will help your muscles recover, and that feared-but-misunderstood fat will help your body absorb the egg’s vitamins D and E.
But don’t go full-on Gaston in RW+ Membership Benefits—famous for not only trying to kill the Beast, but also for eating four dozen eggs as a lad and then another dozen as a grown man.
“This sounds cliché but it’s about everything in moderation,” says Koch. “You shouldn’t be having four-egg omelets on a daily basis. But one egg a day is totally fine.”
[Optimize Your Prerace Nutrition With These Tips help them build more muscle than consuming just the whites!]
And while recent research suggests that saturated fat isn’t as bad as we once thought either, it’s still something to keep in check, says Koch. The U.S. Dietary Guidelines recommend keeping your calories from saturated fat to less than 10 percent per day.
Eating the yolk may also help athletes better maintain their weight, thanks to its protein content, says Koch, and Download Your Training Plan.
“The benefits of eating the whole egg outweigh the risk of consuming its cholesterol and fat,” says Koch.
Watch the Boston Marathon Runner’s World, Taking Ozempic? Keep Running Despite Side Effects The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
