Eggs are a popular and versatile food, often enjoyed in various forms such as scrambled, fried, or poached. They are frequently paired with toast, creating a balanced meal of protein and carbohydrates. This article delves into the nutritional aspects of boiled eggs and explores the popular "egg diet," examining its pros, cons, and overall health implications.
Nutritional Value of Boiled Eggs
Boiled eggs are a protein and nutrient powerhouse. They are low in calories and can be incorporated into numerous dishes and prepared in various ways. While eggs contain cholesterol, research suggests that it is not harmful to most people. Hard-boiled eggs, in particular, make excellent salad toppings and can be enjoyed with salt and pepper.
One large hard-boiled egg (approximately 50 grams) provides the following nutrients:
- Calories: 77.5 kcal
- Carbs: 0.56 g
- Total fat: 5.3 g
- Saturated fat: 1.64 g
- Monounsaturated fat: 2.04 g
- Cholesterol: 186 mg
- Protein: 6.3 g
- Vitamin A: 74.5 mcg RAE
- Vitamin B2 (riboflavin): 0.257 mg
- Vitamin B12 (cobalamin): 0.555 µg
- Vitamin B5 (pantothenic acid): 0.7 mg
- Phosphorus: 86 mg
- Selenium: 15.4 µg
For all the nutrients eggs offer, they are a fairly low-calorie food. Hard-boiled eggs provide only 77.5 calories, 5.3 grams of fat, and a very small amount of carbs. They are also a very good source of lean protein, at about 6 grams per egg. Furthermore, eggs pack a complete range of amino acids, which means they are a complete protein source.
Hard-boiled eggs also offer various important nutrients, including vitamin D, zinc, calcium, and all of the B vitamins. They are a particularly good source of riboflavin (vitamin B2) and vitamin B12. Many of the nutrients in an egg are found exclusively in the yolk, whereas the egg white contains primarily protein.
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Protein Content and Its Importance
Protein plays a vital role in many aspects of health, including building muscle and bones and producing hormones and enzymes. Eggs provide about 6 grams of high-quality protein. In fact, eggs are one of the best sources of protein you can eat due to their complete protein profile, containing all nine essential amino acids. It is a common misconception that protein is found only in the egg white; however, almost half of an egg’s protein content comes from the yolk. Consume the entire egg, yolk, and white, to get the most benefit from the protein and nutrients it contains.
Cholesterol and Heart Health
Over the years, eggs have received a bad reputation due to their high cholesterol content. One large hard-boiled egg provides 186 mg of cholesterol. However, recent research shows that dietary cholesterol has very little effect on blood cholesterol, and the Dietary Guidelines no longer have a daily recommended amount of cholesterol. For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or “bad” LDL cholesterol levels. In fact, egg consumption may improve “good” HDL cholesterol. Ultimately, more research is needed on the link between egg consumption and heart disease risk in people with diabetes.
Essential Nutrients and Antioxidants
Eggs provide important essential nutrients and antioxidants that support brain and eye health.
- Choline: Choline is an essential nutrient for many critical processes in your body. Your body does produce some choline on its own, but not in large quantities. Therefore, you must get choline from your diet to avoid deficiency. Yet, most Americans aren’t consuming enough. Choline is crucial for maintaining a healthy nervous system, as it helps produce acetylcholine, a neurotransmitter involved in memory and learning. Choline is important across your lifespan. It promotes fetal brain and memory development, as well as cognitive function in older adults. It’s also vital during pregnancy, as adequate choline levels may decrease the risk of neural tube defects in the fetus. Choline is found in the yolk - one, large, hard-boiled egg contains 147 mg of choline, which is 27% of the Daily Value for choline. In fact, eggs are one of the most concentrated sources of choline in the American diet.
- Lutein and Zeaxanthin: Lutein and zeaxanthin are two antioxidants best known for their role in eye health. They combat harmful, oxygen-induced free radicals that can accumulate in your eyes. Research suggests that Lutein and zeaxanthin have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD). They may even protect your eyes from detrimental blue light. Egg yolks are an excellent source of these two carotenoids. Furthermore, due to the yolk’s fat profile, your body appears to absorb the lutein and zeaxanthin very well.
Hard-Boiled vs. Fried Eggs
Hard-boiled eggs are made by placing unshelled eggs in a saucepan filled with cold water, then boiling until the yolk solidifies. They’re cooked without any additional butter or oil. On the other hand, fried eggs require supplemental butter or oil, which contribute additional calories and fat. Other than the fat and calorie content, hard-boiled and fried eggs have very similar vitamin and mineral profiles. They don’t differ in their amount of protein and nutrients.
The Boiled Egg Diet
The boiled egg diet is a fad diet that promises fast weight loss. As the name implies, the diet involves eating several servings of hard-boiled eggs per day, along with other lean proteins, non-starchy vegetables, and low-carbohydrate fruits. While some appreciate the structured style of the plan and claim that it can jump-start weight loss, those beliefs don’t hold up to science. The diet is highly restrictive, difficult to follow, and generally ineffective.
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Diet Overview
The boiled egg diet is based on a 2018 book published by Arielle Chandler, who doesn’t appear to be credentialed as a registered dietitian. The book offers a structured meal plan, recipes, and foods to eat and avoid. Although there are several variations of the diet, it typically involves eating either eggs or another type of lean protein with every meal, as well as non-starchy vegetables and one to two servings of low carb fruits per day. The author claims that because the diet is low in carbs and calories, followers can lose up to 25 pounds (11 kg) in just 2 weeks. Proponents also claim that the diet supplies nutrients that improve blood sugar management, support healthy vision, and strengthen your bones, hair, and nails. However, these claims aren’t supported by evidence.
How the Diet Works
The boiled egg diet restricts followers to specific foods for each meal of the day, and no snacks are allowed between each meal. For breakfast, followers consume at least two eggs, along with one serving of a non-starchy vegetable, like tomato or asparagus, and one low carb fruit, such as grapefruit. Lunch and dinner consist of non-starchy vegetables and either eggs or a small serving of another type of lean protein, such as chicken or fish. Although exercise isn’t required as part of the plan, light physical activity like biking, aerobics, or speed walking is encouraged to maximize results. Keep in mind that the diet is only intended to be followed for a few weeks at a time. After that, a transition period is recommended to help ease back into a regular diet.
Permitted and Restricted Foods
The boiled egg diet consists mostly of eggs, lean proteins, and low carb fruits and vegetables. Calorie-free beverages are also permitted, including water and unsweetened tea or coffee without milk or cream.
Permitted foods:
- Eggs: whole eggs and egg whites
- Lean proteins: skinless poultry, fish, and lean cuts of lamb, beef, and pork
- Non-starchy vegetables: spinach, kale, arugula, broccoli, bell peppers, zucchini, collard greens, and tomatoes
- Low carb fruits: lemons, limes, oranges, watermelon, berries, and grapefruit
- Fats and oils: coconut oil, butter, and mayonnaise - all in small amounts
- Beverages: water, sparkling water, diet soda, and unsweetened tea and coffee
- Herbs and spices: garlic, basil, turmeric, pepper, rosemary, and oregano
Some variations of the plan also permit low fat dairy products, including skim milk and low fat yogurt and cheese.
Restricted foods:
The boiled egg diet limits most foods with moderate to high carb counts, including starchy vegetables, grains, and many fruits. Sugar-sweetened beverages like soda are also off-limits, along with processed foods like sweet and salty snacks, frozen meals, and fast food.
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- Starchy vegetables: potatoes, sweet potatoes, legumes, corn, and peas
- High carb fruits: bananas, pineapples, mangoes, and dried fruit
- Grains: bread, pasta, quinoa, couscous, farro, buckwheat, and barley
- Processed foods: bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets
- Sugar-sweetened beverages: soda, juice, sweet tea, and sports drinks
Potential Benefits of the Boiled Egg Diet
The boiled egg diet consists mostly of low calorie foods like eggs, non-starchy vegetables, and low carb fruit. Thus, following the diet will likely lead to a calorie deficit, meaning that you’ll consume fewer calories than you burn throughout the day. A calorie deficit is one of many factors that may play a role in weight management. The boiled egg diet is also low in carbs. A low carb diet may enhance weight loss efforts. In fact, a review of 12 studies found that following a short-term, low carb diet significantly increased weight loss and improved several other risk factors for heart disease, such as blood pressure.
The boiled egg diet encourages followers to eat several healthy foods, including lean proteins, eggs, fruits, and vegetables, which are rich in many vitamins, minerals, and antioxidants that are important to your health. The diet also limits foods that are less nutritious, like sugar-sweetened beverages and many processed foods.
Drawbacks and Risks
The boiled egg diet is highly restrictive and offers little variety, permitting only a handful of specific foods and eliminating entire food groups. The diet is not only difficult to follow long term, but it can also be challenging to meet your nutritional needs. Because only a few specific foods are permitted, your risk of nutrient deficiencies increases, especially if you follow the diet for a long time. For example, whole grains are rich in necessary fiber, vitamins, and minerals, while starchy vegetables like potatoes are great sources of the vitamin C, potassium, and magnesium that your body needs. Neither of these food groups is allowed on the diet. What’s more, one egg only provides about 72 calories, meaning a diet based around eggs would likely offer little energy overall. Following the boiled egg diet may not result in enough caloric intake for most people.
It’s unlikely that you would develop a nutrient deficiency by following the diet for the recommended time frame of 2 weeks. Still, prolonged calorie restriction causes serious side effects that may damage your body, including low energy levels, impaired immune function, decreased bone density, menstrual disturbances, and more. The boiled egg diet may also promote unhealthy eating habits or poor relationships with food since it eliminates entire food groups and severely restricts food intake.
If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet - and the boiled-egg diet would count as dramatic.
Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat. The Dietary Guidelines for Americans recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000-calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.
Healthier Alternatives
If weight loss is your goal, be sure to talk with a qualified healthcare professional before making drastic changes to your diet. There are many other healthy, effective, and sustainable eating patterns available that are available to you. For example, the Mediterranean diet has been associated with increased weight loss, decreased belly fat, and a lower risk of overweight and obesity. This plan is much less restrictive than the boiled egg diet and encourages a variety of nutrient-dense foods, including heart-healthy fats, whole grains, fruits, vegetables, and legumes. Low carb diets may also be effective for short-term weight loss without all of the unnecessary rules and restrictions of the boiled egg diet. Overall, though, it’s best to work with a registered dietitian to create an individualized plan that works for your weight loss goals and food preferences.