Ask anyone who lives a low-carb lifestyle, and they’ll tell you that eggs are a staple in their diet.
They will probably tell you that eggs are a superfood!
But what makes eggs so indispensable for people on a low-carb or ketogenic diet? Why are they considered a nutritional powerhouse?
Well, if you are looking to give the keto diet a try, or you are just curious about how good eggs are, here you will find out everything you need to know about eggs on the keto diet.
From its nutritional value and health benefits, to all the reasons why eggs deserve a place on your low-carb list, and of course, the easiest ways you can enjoy them.
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So, if you are wondering…
Are eggs keto friendly?
They are low in carbs, high in protein, and high in fat – so yes, eggs are definitely keto!
In fact, it is one of the best keto-friendly foods out there.
Here’s a closer look at the factors that make eggs keto-friendly:
Each 100 grams of eggs (2 medium to large eggs) contains less than 1 gram of total carbohydrates.
These aren’t ideal for low-carb, high-fat, medium-protein keto units, but you can cook them with fat and they can easily be. Most importantly, the total carbohydrates per egg is very low.
Low glycemic index value
The glycemic index (GI) measures how quickly or slowly carbohydrates in food are converted into sugar or glucose, which raises blood sugar. The lower the number, the slower it is, and the less it affects your blood sugar.
So, what is the glycemic index of an egg? Well, it’s zero! This means that it will not affect your blood sugar at all.
Nutritional benefits of eating eggs
1- Eggs are rich in nutrients
Eggs contain many vital nutrients that the body needs to perform at optimal levels.
Apart from the macronutrient, it is also rich in essential fatty acids and micronutrients.
Specifically, vitamins A, B2, B5, B12, D, E and the minerals iron and potassium along with some calcium, folate, choline and selenium.
It even contains the antioxidants lutein and zeaxanthin. Egg yolks can also be enriched with omega-3 when chickens are regularly fed flaxseeds.
2- Eggs help build muscle
Eggs are rich in protein, which is perfect for a protein-rich keto diet.
Proteins are the body’s muscle builders. It is also effective in reducing hunger pangs and cravings as it gives a feeling of fullness, which is beneficial for weight loss.
If you are into the muscle building business, this is it Great post to read Learn more about how eggs support muscle growth.
3- Eggs promote brain health
Eggs contain choline, a nutrient necessary for the production of acetylcholine, the neurotransmitter that helps regulate memory and intelligence.
It can help boost mood and energy levels.
Why are eggs important in a keto diet?
In addition to their impressive nutrient properties, eggs have qualities that are hard to find in most single natural food items.
How often do you find food that is super nutritious, easy to prepare, and can go with just about anything?
Well, that’s exactly why eggs are a perfect keto food.
Here are some of the best reasons why eggs should be a big part of the keto diet:
1 – Low in carbohydrates
Aside from promoting healthy fats, the keto diet is all about low carbs.
But unlike some foods that are low in carbohydrates but may lack other important nutrients, the nutrient profiles in eggs are well balanced and ideal for a keto diet.
Eggs contain no fiber and little sugar, so whether you’re counting total or net carbs, you’ll want to add eggs to your diet.
2- Easy to prepare
Eggs are the perfect example of convenience and nutrition in one.
It is quick to cook and easy to prepare. If you don’t have time, just make it boiled, boiled or boiled, and you’ll have a really good snack.
If you love planning and preparing meals, there are probably hundreds of ways you can cook with it and make it look like a 5-star meal.
3 – multi-use
Whether you are preparing meals, snacks, and even desserts, eggs can be an easy addition.
It is so versatile that you can use it in both sweet and savory dishes. You can also use it as a food enhancer – it works great as a binder, thickener, and as a glaze or garnish for different dishes.
So, whatever keto meal or snack you’re cracking up on, eggs can easily be in them all.
4 – Inexpensive
Eggs are among the most affordable and readily available nutrient-rich foods that most people can easily incorporate into their meal plans even on a tight budget.
If you have a small backyard, looking after a few chickens, which is also inexpensive, will give you a continuous supply of fresh eggs at lower costs.
If you feel that many of the ingredients you need for your ketogenic lifestyle are a little too expensive, you can reduce your grocery bill by adding more eggs to your food basket.
5 – Egg fasting can help you get into ketosis
If you’ve had a hard time getting into ketosis, you’re probably familiar with the idea of egg fasting.
Read more about how to put your body into ketosis with our simple four-step process.
What to look for when buying eggs
Best Ways to Eat Eggs on a Ketogenic Diet
That doesn’t mean you need more egg cooking ideas with all the endless possibilities they can provide in the kitchen.
But if you need more inspiration, here are some of the easiest and most popular ways to use eggs when on a keto diet:
Scrambled eggs with green vegetables
One of the easiest ways to level up your breakfast eggs while on keto is to add green vegetables to your scrambled eggs.
Try some asparagus with grass-fed butter, or some spinach with keto-friendly herbs and spices like thyme, basil, and garlic powder.
You can also spice things up by adding some homemade salsa and a bit of fresh citrus.
Here’s a great option when you’re in a hurry…
Scramble eggs on the go
Fill your mason jar with all the ingredients you need to blend the eggs, and you’ll have a quick breakfast ready to go.
Scramble eggs in a jar
Spinach Breakfast Casserole
Layers of veggies with a generous pour of scrambled eggs make this dish perfect for the keto diet.
You can also add cheese and some meat cubes of your choice before putting it in the oven.
Bacon and eggs cups
Eggs, bacon, cheese, then some salt and pepper.
That’s all you need for these keto cups that can be great for breakfast and snacks.
Top some muffin cups or pans with bacon, crack an egg into each cup, sprinkle some cheese, and add a little salt and pepper.
That’s it, and you’re all set to bake!
Avocado Bacon and Egg
Avocado is another staple of the keto diet.
You can use each half of an avocado slice like a potato jacket to hold the bacon and eggs, then sprinkle the top with your favorite seasoning before baking.
These baked treats are an energy-boosting keto snack that you can enjoy for breakfast, too.
Frittata and omelette
Frittas and omelettes are perfect for breakfast and dinner.
In the keto world, ham, bacon, cheese, and vegetable omelettes are very popular, which can be made even more flavorful with some keto-friendly condiments.
The best thing about a keto omelet is that you can use almost any combination of meat and vegetables for the filling.
This is a green light to try your favorite low-carb meats and vegetables. Mushrooms and sweet peppers are delicious too!
My favorite is the pepperoni frittata pizza.
If you like sauces, you should try making keto hollandaise.
All you need is eggs, lemon juice, butter, hot sauce and salt.
Hollandaise sauce is as versatile as the eggs in it.
You can sprinkle it on boiled eggs, scrambled eggs, and steamed or blanched vegetables. Its rich, pleasant flavor can easily complement many keto dishes.
Which is easier than you think. Here It is our favorite recipe.
Eggs are a friend of the keto diet!
In fact, eggs are a staple of any keto diet. They are nutritious and easy to prepare.
They are low in carbohydrates, rich in protein, and full of good, healthy fats.
So, whether you’re looking for the perfect breakfast food that will keep you satiated all morning or snacking, eggs are just what you’re after.
Keto Stamp Approval?
Eggs are keto approved and are one of the most important foods for keto dieters.