Hands down, it’s one of the best sources of protein you can eat.

But that’s not what you’ve been told. The headlines warn that it’s full of fat and cholesterol so you have to be careful about including it in your diet.

Nothing could be further from the truth.

In fact, this protein is a super food. With the exception of vitamin C, it offers almost every essential vitamin and mineral humans need.1 The fat and cholesterol you get from this protein source is actually good for you.

It doesn’t make you gain weight, raise your cholesterol, or increase your risk of heart disease. In fact, it even lowers your blood pressure.2

It’s why we’ve included it in our Health Watch series to set the record straight on high protein diets. It’s that important.

What’s the one protein super food you shouldn’t be afraid to include in your diet?

The egg. Specifically, the whole egg.

If you’re not eating eggs—or just eating the whites—you’re missing out on important carotenoids, antioxidants and amino acids.

Eggs have significant amounts of leucine. Leucine is an essential amino acid that is important for regulating blood glucose levels and building muscle. It helps you lose weight.3

Because of their leucine content, eggs do not cause a spike in blood glucose. They actually improve your insulin sensitivity. This makes eggs a perfect source of long-lasting, quality energy.

While the yolk contains about half the protein, it holds all the vitamins and minerals. It’s rich in vitamins K, A, D, E, B6, and B12. Egg yolks contain calcium, iron, folate, and zinc to name a few.4

The most controversial characteristic of eggs is their cholesterol content. But here’s the thing…

The dietary cholesterol you eat from eggs doesn’t raise your blood cholesterol levels. And if you’re eating a high protein diet that’s lower in carbohydrates, eggs actually improve your cholesterol levels. After 12 weeks of eating eggs every day, people in one study had improved HDL good levels while their bad LDL levels lowered. Not only that, they ate three eggs every day.5

We’re not saying you have to eat three eggs every day. But they are a superior source of healthy protein. One egg has about six grams. Although it is said the whites contain all the protein, they only contain a little more than the yolk and it’s because they’re the bigger part of the egg.

Eating eggs in the morning may be better if you’re trying to lose weight. Consuming them earlier helps control hunger throughout the day and preserves muscle mass.

Not all eggs are created equal. Locally raised and pastured eggs are best. But not everyone has access to these. So be sure to look for cage-free organic eggs. And avoid eggs with synthetic, processed omega-3 additives.

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References:
1 http://www.med.umich.edu/umim/food-pyramid/eggs.htm
2 http://portal.acs.org/portal/acs/corg/content?_nfpb=true&_pageLabel=PP_ARTICLEMAIN&node_id=222&content_id=CNBP_032577&use_sec=true&sec_url_var=region1&__uuid=0cc3dad8-0b0a-4645-b22b-8a85ab279ed1
3 http://www.researchgate.net/profile/Donald_Layman/publications/
4 http://paleodietlifestyle.com/an-egg-yolk-a-day-keeps-the-doctor-away/
5 http://www.ncbi.nlm.nih.gov/pubmed/23021013