Eggs are a nutritional super-food that have been enjoyed by humans for thousands of years. As such, they are great for a staple of the Paleo diet, especially when they’re free range fed and organically raised.
Nutritional Value of Eggs
Serving size: 1 egg (57gm)
- Calories: 68
- Total Fat: 4.5 g
- Saturated fat: 1.7 g
- Monounsaturated fat: < 1 g
- Polyunsaturated fat: < 1 g
- Trans fat: 0
- Carbohydrate: 0 g
- Sugars: 0 g
- Protein: 6.8 g
- Sodium: 79 mg
- Fiber: 0 g
Health Benefits of Eggs
Pastured eggs contain a plethora of healthy nutrients including choline, selenium, biotin, vitamin B1, vitamin B2, molybdenum, iodine, folate, B12, pantothenic acid, phosphorous, vitamin D, and vitamin A. Additionally, their health benefits can range from lowering cholesterol to raising HDL cholesterol, which is the good protective kind.
Eggs have also been shown to contain beneficial antioxidants that preserve eye health, can help to lower triglycerides, and may even help to reduce the risk of stroke. Eggs are even helpful for people who are trying to lose weight because they are a good source of protein and fat, which can help to feel fuller longer and reduce cravings.
Where To Buy Eggs and Seasonality of Eggs
The best place to buy eggs is from a local farmer who raises them organically and who allows them to feed in a free range setting. Egg labels in grocery stores can be very confusing as manufacturers attempt to make their products seem the most appealing. Sadly, marketing loopholes allow egg manufacturers to label their eggs as “free range” even if they only roam for a very short time and aren’t truly living in a free range setting. This is why it’s best to get to know a local farmer and purchase eggs that truly come from a pastured environment. As a bonus, local eggs are often less expensive than buying true organic, free range eggs from grocery stores.
Eggs come in a variety of colors, from white to brown to even green. Many believe that brown eggs are healthier than white eggs, but the truth is that how an egg is raised determines its health value—not the color of the shell. The shell color is simply determined by genetics and has no effect on the nutritional content.
Eggs that are bought from a farmer will generally last in a refrigerator for up to 60 days, while store bought eggs may have a slightly shorter shelf life.
Should I Eat Eggs? Are Eggs Paleo?
Eggs are a powerful Paleo food, and are beneficial to many who follow a Paleo diet. Obviously those who have egg allergies must avoid them, as well as those who struggle with type 1 or 2 diabetes that is not well controlled, as eggs have been shown to exacerbate the condition.
Generally speaking, there are few reasons not to eat eggs. People who don’t like the way that eggs taste will often be able to consume them in Paleo baked goods, although when eggs are cooked some of vitamin content is lost due to heat. However, the overall benefits of eggs are retained even through cooking and baking.