Four Reasons You Should Be Eating More Eggs on Keto

Medically reviewed by

Dr. Rosmy Barrios, MD

Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.

Updated May 16, 2018 by

Josh Burnett

Josh is the chief news editor and writer for So Nourished and Tasteaholics. Based in the Eugene, Oregon area, he has a diverse and varied background as an Air Force officer, structural firefighter, professor, construction worker, retail manager, investigator, and writer. When he isn't writing, he's normally reading or enjoying the outdoors.

Diet, News

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One of the best foods that you can eat on the ketogenic diet is also one of the most versatile and delicious: eggs! Packed with nutrients and benefits, eggs are a low-carb food that meshes perfectly with the keto diet. Not convinced? Read on to learn four of the biggest reasons why you should be eating more eggs.

They're packed with nutrients

One of the best reasons to consider incorporating more eggs into your diet is because they're nutrition superstars. A single hard-boiled egg contains vitamins A, B5, B12, B2, D, E, K, and B6, along with calcium, zinc, and phosphorus.¹ They're also very low in calories; the majority of calories that you see in egg-based dishes come along with the oils and fats incorporated into the recipe. You can even purchase Omega-3 enriched eggs to make your breakfast even healthier.

A tasty treat that gives you a ton of nutritional value for only 77 calories? Sign us up.

They may raise your “good” cholesterol

Your body actually makes two distinct kinds of cholesterol: LDL (or “bad” cholesterol) and HDL (“good” cholesterol). Those with higher levels of HDL cholesterol have been found to have lower risk of developing heart disease, and are at a lower risk of suffering a stroke.² Eating eggs has been linked to increased levels of HDL. In one study, participants eating two eggs per day saw an average of a 10% increase in HDL after six weeks.³

Of course, HDL is also synthesized in the body when we exercise. Combining a few more eggs in your diet with more cardio workouts is a recipe for higher HDL levels.

Eggs can leave you feeling fuller longer

Eggs are a great source of protein, an essential macro-nutrient for building muscles. Protein has also been found to help you stay fuller longer, which can help you consume fewer calories over the course of your day.⁴ One egg contains 6 grams of protein, making it one of the best single sources of the crucial macro-nutrient. Eggs also score high on the Satiety Index, which is a measure of foods abilities to make you feel full.⁵

Finding your stomach grumbling even after you've eaten? Try whipping up an egg omelet or some cheesy scrambled eggs for breakfast! Starting your day off with a burst of protein and nutrients can help you stay focused throughout your workday…and will help you better avoid the temptation of the donut box sitting in the break room.

There are a ton of ways to cook them

There is an endless number of ways to cook eggs, and they're great for every meal. For beginner chefs, cooking eggs can be as simple as heating up a little coconut oil in a pan and scrambling them. For those who love trying out new things in the kitchen, mastering the perfect poached egg can be a fun cooking challenge– not to mention a tasty one. Whether you can't tell a paring knife from a Panini press or you could give Chef Ramsey a run for his money, there's a satisfying way for you to cook eggs.

The next time you go to the grocery store, pick up some eggs! They've been unfairly demonized, and they're great for ketogenic dieters. Don't be afraid to incorporate this nutritional and taste bomb into your diet!

NUTRITIONAL DISCLAIMER

The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.

Dr. Rosmy Barrios, MD

This article has been medically reviewed by Dr. Rosmy Barrios, MD.