If you are interested in a keto diet and you also love eggs, then you are probably wondering whether or not you should continue with your egg diets or if they will ruin your chances of getting good results with your diet regime. The fact is that whether you like them scrambled, as omelet, or hard boiled, eggs are one of the handy nutritious treats easily available and their health benefits are never in question.
If you are a keto enthusiast, then you already know about eggs being a protein power, and your concern now is to find out the number of carbs in them so that you can determine if they will fit in your new diet regime.
It should be known that in their most natural form, the amount of carbs contained in eggs is very small. You will be surprised to know that a large egg contains less than a half a gram of carbs. You get approximately 65% of your total daily calories from carbs and with a diet of about 1,600 calories per day, about 1040 calories should be coming from carbohydrates.
In every gram of carbohydrate, you get about 4 calories, and this simply implies that you will need about 260 grams of calories per day and so taking one large egg per day is insignificant as far as your daily carbs are concerned.
Egg nutritional content
Though it can be assumed that an egg has no carbohydrate, it is a real powerhouse when it comes to proteins, healthy fats, vitamins and other minerals. A whole egg contains about 70 calories and over six grams of proteins. It also has 71 mg of potassium, 99 milligrams of phosphorous, and 28 milligrams of calcium. You will also find 200 milligrams of cholesterol and about 5 grams of fat in one egg. Here are some of the other important nutritional elements you will find in an egg-:
- Vitamin D necessary for immune functions and bone health
- Choline which is needed for the normal functioning of all the body cells. This is a very important element during pregnancy as it supports the proper development of brain of the unborn child.
- Zeaxanthin and lutein are antioxidants responsible for reducing the risks of developing cataracts as well as slowing down the progression of age-related muscular degeneration. This is a condition that comes with age.
Are eggs ketogenic friendly?
With the low carbs content of eggs, they qualify with flying colors as being ketogenic diet friendly, and if you are thinking about embarking on a keto diet, you will realize that eggs will soon be your new best friend. In additional to providing very low carb content, eggs are known to trigger certain hormones responsible for making us feel full and helping in keeping the blood sugar levels stable, thus lowering the calorie requirements of the body.
To get the most out of the eating eggs for keto, it is imperative to consume the entire egg as most of the nutrients are concentrated in the yolk. This is where you find antioxidants such as zeaxanthin and lutein which, as noted earlier, are vital for the eye health. Most people are fond of avoiding the yolk due to its high cholesterol content, and even though this is true, consuming the egg yolk will not increase the blood cholesterol levels in most people. If anything, it has been noted that eggs do actually modify the shape of the LDL in a manner that helps in reducing the risks of getting heart diseases.
If you would like to check and see if your body is still in a state of ketosis, picking up a ketone breath meter can often be one of the easiest ways that you can get an accurate reading of your ketone levels.
Examples of keto egg recipes
When it comes to keto eggs recipes, you will be literally spoilt for choice on what to go for and what to leave. So many are the recipes that you have the versatility to make variations as you wish so that you will not just have a variety of treats, but also you will enjoy every bit of your keto diet. Here is a brief look at some of the recipes and how you can easily get them prepared in no time-:
Avocado and egg fat bombs – avocado is a renowned keto food and combining it with eggs adds a great versatility in your keto diet. This recipe is composed of just two items – fat bombs and the eggs. If you know about keto, then you know the concept of fat bombs and you will immediately understand how this recipe plays out.
Bacon and eggs cups – with this recipe, muffin tins becomes your best friend as you line the bacons and a crack of fresh eggs in them. Simply align them in a whole tray and you will have enough keto snack to last you for a whole week.
Avocado, bacon and eggs – this is a powerful keto snack you can always make on the go when you have your beloved avocadoes, bacon and eggs. All you have to do is cut the avocadoes in half, mash them up then add bacons and the eggs inside. You can use this for your breakfast for just for snack and you will be guaranteed of an incredible boost of energy any time you need it.
Ham hash eggs cups – if you are looking for a perfect way to use up leftover hams, then here is an incredible recipe for you. It is a handy recipe you can make on your own or for the whole family and it will help you reduce the amount of hams you get through away.
Cobb Salad – Cobb salad is a perfectly balanced keto meal you can always make with hard boiled eggs. It is a meal guaranteed to keep you full without necessarily feeling too heavy and it will also give you an incredible dose of proteins.
Keto Egg Wraps – with this, all you have to do is pan cook some eggs in the same manner as you would an omelet then use them to wrap whatever you would prefer such as bacon, sausage or cheese.Low-carb eggs and spinach breakfast casserole – this is another recipe you can use your eggs for and it is perfectly keto. It features layered veggies poured in whisked eggs before being topped up with meats of your choice and cheese, then baking the entire mixture