Hard-boiled eggs are a convenient and nutrient-rich food, packed with protein, B vitamins, choline, and selenium. However, they also contain a high amount of fat and cholesterol, leading to questions about their overall health benefits, especially when considering specific dietary approaches like the carnivore diet. Let's examine the place of hard-boiled eggs in a carnivore diet.
Are Eggs Healthy? Separating Fact from Fiction
Eggs have been unfairly stigmatized due to outdated beliefs about dietary cholesterol. For decades, nutritionists warned against egg consumption, fearing that the cholesterol in eggs would raise blood cholesterol levels.
Cholesterol in Hard Boiled Eggs: A Closer Look
A single hard-boiled egg contains 212 mg of cholesterol, which is 71% of the recommended daily allowance (RDA). These numbers were a cause for concern among doctors and nutritionists for many years.
The Egg Cholesterol Myth Debunked
Modern clinical research has revealed that dietary cholesterol has very little effect on blood cholesterol for most people. Studies indicate that consuming cholesterol-rich foods like hard-boiled eggs is not associated with heart disease and does not increase LDL ("bad") cholesterol levels. Some research even suggests that eating eggs may improve "good" HDL cholesterol.
For about 70% of people, eating eggs does not increase LDL and total cholesterol. The remaining 30% may see a small increase, but it is generally a benign type of LDL that does not affect heart health. Other research has shown that excessive carbohydrate intake is more detrimental to heart health than cholesterol intake. When more than 60% of calories come from carbs, HDL cholesterol decreases, and triglycerides increase, both of which are detrimental to heart health.
Read also: Keto Diet Eggs
Can You Eat Boiled Eggs Every Day?
Eating boiled eggs every day is likely healthy, as it doesn't increase "bad" LDL cholesterol and increases "good" HDL. Two recent studies involving over 100,000 healthy participants showed that eating one egg every day did not increase the risk of heart disease. A 2017 meta-analysis compiling data from numerous studies revealed that even at-risk populations can safely consume at least seven eggs per week. A 2013 meta-analysis in the British Medical Journal showed that eating eggs every day did not increase the risk of coronary disease or stroke. A large 500,000-person study in China found that people who ate eggs every day had a 14% lower risk of major cardiac events, an 11% lower risk of cardiovascular disease, a 12% lower risk of ischemic heart disease, and an 18% reduction in the risk of CVD death.
Hard Boiled Eggs Nutrition: Unlocking the Benefits
Hard-boiled eggs are low in calories and packed with nutrients. One hard-boiled egg contains only 77 calories, and a standard serving of two boiled eggs has 144 calories. The calories in eggs come mostly from 6.5 grams of lean protein, 5.5 grams of healthy fat, and only 0.5 grams of carbs. Eggs are also a complete protein, offering the full range of essential amino acids.
Key Nutritional Benefits
Here are some of the key nutritional benefits of hard-boiled eggs:
High-quality protein: Eggs are an inexpensive source of high-quality protein, with 6.5 grams per egg. They contain all nine essential amino acids, making them a complete protein. The egg protein is of the highest quality compared to other plant-based or animal-based foods. Eggs provide nine essential amino acids and have high ranks in other metrics, such as protein efficiency ratio, biological value, net protein utilization, and digestibility. The protein efficiency ratio of eggs is 3.9 compared to beef at 2.9 and peas at 1.4. The biological value of eggs is 100, second only to whey protein at 104. The net protein utilization metric for eggs is 94. Eggs rank #1 in digestibility.
Choline: One hard-boiled egg provides 147 mg of choline, which is 27% of the RDA. Choline is produced in small amounts in the body, but most of it must come from food. Eggs are the most concentrated source of choline in most people’s diet. Choline is vital for nervous system health, memory and learning, fetal brain development, and cognitive health as you age. For pregnant women, choline decreases the risk of neurological defects in the fetus.
Read also: The Carnivore Diet: Cheese Guide
Vitamins: Eggs are a great source of vitamins A, E, B2, B6, and B12. Vitamin A is necessary for healthy eyes. These nutrients dilate blood vessels, reducing cholesterol accumulation in the arteries.
Antioxidants: Eggs provide the antioxidants lutein and zeaxanthin, which are protective against cataracts and macular degeneration. These nutrients are only found in the yolks.
Satiety: Hard-boiled eggs are convenient and satiating, reducing the likelihood of eating less healthy foods.
HDL Cholesterol: The "good" HDL cholesterol in scrambled eggs can remove "bad" LDL from your bloodstream and offers antioxidant properties.
Hard Boiled Eggs and Weight Loss
Hard-boiled eggs are extremely satiating and relatively low in calories. Studies have explored their role in weight loss. A 2005 study found that obese participants who ate eggs for breakfast experienced greater satiety and reduced short-term food intake compared to those who ate a bagel-based breakfast with equal calories. A 2013 study revealed that egg-based breakfasts resulted in subjects eating 270-470 fewer calories at a buffet lunch and dinner that same day. No research shows that eating eggs can lead to weight gain.
Read also: The Role of Eggs in Plant-Based Eating
Hard-Boiled vs. Fried and Scrambled Eggs
Boiled eggs are made by boiling unshelled eggs in water. Soft-boiled eggs cook for 2-8 minutes, and hard-boiled eggs take around 12 minutes. Cooking eggs can reduce some nutrients, but hard-boiled eggs experience minimal loss and degradation compared to baking, frying, and scrambling. Baking eggs for 40 minutes can cause a 61% reduction in vitamin D, while boiling or frying for shorter times only results in a loss of up to 18%. Cooking eggs can reduce their antioxidants by 6-18%. However, cooking eggs makes the protein much more digestible and available for use in the body. The body can use 91% of the protein in cooked eggs vs. only 51% in raw eggs.
Boiling Eggs Protects Against Cholesterol Oxidation
Exposing the cholesterol in eggs to high heat can cause it to become oxidized, forming potentially harmful compounds called oxysterols, which have been linked to increased heart disease risks. Boiling eggs protects the cholesterol, mainly stored in the yolk, from high heat contact. Even scrambled and fried eggs pose little risk. The vast majority of dietary oxysterols come from fried junk food like french fries and fried chicken. Cholesterol that becomes oxidized in the body from consuming processed foods and added sugars is far more dangerous than dietary oxidized cholesterol. There are ZERO studies linking eggs prepared in any way with an increased risk of heart disease for healthy people.
The Healthiest Eggs to Boil
The happier the hens, the healthier the eggs. Pasture-raised, certified humane, and certified organic eggs are the healthiest. A 2007 survey compared 14 flocks of truly pasture-raised egg producers to USDA caged eggs. The survey found pasture-raised eggs contained:
- 700% more beta carotene
- 1/3 less cholesterol
- 2/3 more vitamin A
- 200% more omega-3 fatty acids
- 300% more vitamin E
Another study found pasture-raised eggs have higher vitamin D.
The Carnivore Diet: An Overview
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Proponents of the diet recommend eliminating or limiting dairy intake to foods that are low in lactose, such as butter and hard cheeses. The carnivore diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs.
The Rationale Behind the Carnivore Diet
On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health. The carnivore diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes.
Foods Allowed and Avoided
Animal-based foods like meat, chicken, and fish make up the whole carnivore diet. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed as seasonings.
Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds. This diet does allow cheese, as well as other dairy foods like milk and yogurt. You’re supposed to limit these foods, though, because of their effects on inflammation.
Potential Benefits of the Carnivore Diet
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits. It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like: Lower body mass index (BMI), More energy, Better sleep, More strength and endurance, Improved memory and focus. Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating. One problem with this study was that the researchers didn’t know exactly what people ate. They also didn’t measure their nutrient levels or check their health. They based their results on survey answers alone. The authors say we need more research to better understand the carnivore diet.
Potential Risks and Side Effects
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Hard Boiled Eggs on a Carnivore Diet: A Perfect Fit
Eggs are a staple in the Carnivore Diet. There's no specific limit to the number of eggs you can consume on the Carnivore Diet. You can enjoy eggs in various ways, including scrambled, fried, boiled, or even as omelets. Organic egg yolks are rich in choline, supporting cholesterol metabolism and reducing heart disease risk. A study published on PubMed found that eggs are a nutrient-dense food that contains high-quality protein, healthy fats, vitamins, and minerals.
Why Eggs Are Recommended
Eggs are an excellent source of high-quality protein and healthy fats. They are rich in nutrients like choline, which is vital for brain health. Key nutrients found in eggs include Vitamin D, B12, selenium, and choline. Importantly, eggs contain all nine essential amino acids, making them a complete protein source. Those doing carnivore diet on a budget can save money by swapping out 4-5 eggs for a steak to get more or less the same macronutrient and caloric intake.
Considerations for Egg Consumption
While eggs are generally well-tolerated and beneficial, there are a few considerations to be aware of. Some individuals may be allergic to eggs. Eggs, as with most animal products, don’t affect blood cholesterol levels in a negative manner. On the contrary, they can actually increase levels of the “good” cholesterol - improving your overall health profile.
How Many Eggs to Eat
Determining the right number of eggs to consume daily on the carnivore diet can vary based on individual needs and goals. Ask yourself how many eggs you want to eat a day. If you enjoy this food, there is no reason to limit yourself - you can eat eggs daily in a quantity that aligns with your nutritional needs! You should also consider your goals and nutritional needs. For carnivore diet weight loss or specific health conditions, the number of eggs can be adjusted. More eggs can support muscle gain, while fewer may be better for weight loss. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.
Types of Eggs to Choose
When it comes to including carnivore diet eggs, the quality and variety you choose can make a significant difference. There are so many different classifications for eggs these days it can get overwhelming trying to decipher which are truly the best. Free-Range or Pasture-Raised eggs come from chickens that have been raised in more natural environments. Duck Eggs are richer and larger than chicken eggs, and are an excellent choice for those looking for a higher fat content. Quail Eggs are small eggs and a delicacy in many cultures.
Creative Ways to Prepare Eggs on the Carnivore Diet
There’s nothing wrong with a basic, boring scrambled egg or boiled egg when you’re in a rush. But, how can you eat eggs on carnivore diet in a way that keeps them exciting?
- Steak and Eggs: A classic combination that never gets old.
- Boiled or Deviled Eggs: Boil eggs to your preferred level of doneness.
- Egg Muffins with Meat Fillings: Whisk eggs and pour them into a muffin tin, adding cooked ground beef, diced bacon, or other meats.
- Omelettes or Scrambled Eggs with Meat: Beat eggs and cook them as an omelette or scrambled eggs.
- Baked Avocado and Egg: Halve an avocado, remove the pit, and crack an egg into each half. Season and bake until the egg sets.
- Egg Wraps: Make thin omelettes or fried eggs and use them as wraps.
- Egg-Stuffed Meatballs: Prepare your favorite meatball mixture, and encase a hard-boiled egg in each meatball before cooking.
- Egg Yolk Omelette: Use only egg yolks to create a rich and creamy omelette.
- Carnivore Diet Egg Salad: Chop boiled eggs and mix with homemade mayo or softened butter.
Don’t be afraid to get creative with carnivore seasoning to add some spice and zest to your meals, either. The more enticing you can make your diet the more likely you are to stick to it and reap all the benefits carnivore has to offer.