Keto and Eggs

Eggs can be a controversial topic. Should I have a couple eggs a day, or just one egg a week? You will find those who adhere to both camps. In today’s post, I will delve into the topic of eggs by discussing the egg itself, then we’ll talk about some research on eggs and consumption, and then I will give you my humble opinion.

Let’s get started.

The Eggeggs

The egg is an incredible food. It contains only one ingredient – egg. So those who are looking to eat simple foods, it doesn’t get any better than the egg. An egg is also a relatively inexpensive food. I prefer free-range hen eggs, and I have found a local source for $3 per dozen. That is only 25 cents each. Nice!


Eggs are also a very high source of protein. Each egg has 6 grams of high-quality protein. That protein will keep you mentally sharp throughout the day as well as give you lots of energy. Good news for both young and old and everyone in between!

egg yolk

It used to be that we were told to eat egg whites and avoid the yolk, but the egg yolk contains a substance called choline which promotes normal cell activity, liver function, and the transportation of nutrients throughout the body. And moms, listen up: choline is vital in the development of your infant’s memory functions, so get cracking!

egg in butter

Keto Friendly!

Zero Carbs! No Sugar!

Eggs have no sugar and zero carbs. You can eat an egg without worrying about adding carbs to your diet. You can cook them in yummy butter for the added keto benefit of healthy fats.

Summary – 70 Calories – 6 Grams Protein –

250 Milligrams Choline – 0 Sugars – 0 Carbs

Egg Research

Cholesterol has often been seen as a negative substance, being linked to heart disease and early death. The evidence on that is mixed, at best (1, 2). But it is vital to the functioning of our bodies. It is essential to the structure of each cell, and assists in the production of testosterone, estrogen, and cortisol.

Amazingly enough, although I am not surprised, the body regulates its production of cholesterol based on how much we put in the body. If you eat more cholesterol, your body will produce less. The overall level of cholesterol in our bodies changes very little over time – just the source – your liver or your diet.

So, what happens when we eat eggs? Studies show the following:

  • In most cases, “good” HDL cholesterol goes up
  • Total and “bad” LDL cholesterol levels remain unchanged, but may increase slightly
  • Omega 3 enriched eggs can lower blood triglycerides
  • Antioxidants like lutein and zeaxanthin increase significantly

Heart Disease and eggs has also been a topic of research. These studies, conducted on thousands of people, have shown that people who eat whole eggs are no more likely to develop heart disease than those who do not eat them. Some studies have shown a reduced risk of stroke.

One note, if you have Type 2 diabetes, eating eggs may increase your risk of heart disease.

Let’s not forget the other benefits of eating eggs:

  • high in antioxidants that reduce the chance of eye diseases like cataracts and macular degeneration
  • high in choline
  • high in quality animal proteins which help increase bone density and build strong muscles
  • increase the feeling of fullness, which could lead to weight loss

With all the benefits, and very few drawbacks, I say, let’s get cracking, and eat some eggs!

But, How Many Eggs Should I Eat?three eggs

Eggs are a nutrient-rich food that should be a part of our daily food intake.

There are no studies that have given more than three eggs per day to its participants. Those studies that have given between one and three eggs per day, have seen no significant negative effects. There have in fact, been measured benefits to having three eggs per day.

One case study followed an 88-year-old man who ate 25 eggs per day and still had normal cholesterol levels and was in very good health (3). To each his own!

My Experience

Since starting on my keto lifestyle, I have not shied away from eggs. Between my wife and I, we consume about two dozen eggs per week. That works out to about 2 per day; some days none, some days three or four. We have seen no negative effects of eating eggs in these numbers, and have easily reached our weight loss goals, and are well on our way to our muscle mass gains.

Another area of controversy is how to cook eggs. We like ours over-easy. Or soft-boiled. The key is to not overcook them. They have the same benefits if eaten raw. Purchasing pasteurized eggs will decrease the risk of bacterial infection.

Last Wordseggs

So there you have it. Eggs are not as bad for you as was once thought. They are full of nutrients and will not kick you out of ketosis. There is also lots of animal protein to help you grow muscles!

Eggs have even been shown to improve your health. Imagine that!

Thanks for listening. If you have any questions or comments please leave them below.

See you in the next post!

Have a great day!

Tom Fitzsimmons

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