July 23, 2023

No eggs-cuses: zero reasons to skip the yolk

If you enjoy eggs as much as we do, you’ll be thrilled to find out that they are not only tasty but incredibly nutritious. Sometimes, folks who are watching their weight choose to skip the yolk, having heard that the yolk is richer in fats than the whites are. Although they aren’t wrong, yolks have such minimal and healthy fats, that Weight Watchers© recently announced eggs as a zero point food!

That’s right! When they came out with their new list of 200 zero-point foods several years ago, it created some excitement around here. Especially when we discovered this change included eggs. Their team of specialists recognise the fact that eggs do not overwhelm the body with unnecessary fat.

Egg Nutrition

Did you know that a serving of two large eggs contains only 11 grams of fat? And it’s all unsaturated! Sounds to us like a win-win.

Here’s the most nutritious part about it. Some vitamins and nutrients are water-soluble, while others are fat-soluble. Eggs have plenty of nutrients that are so important for the body’s function and guess what? They’re the fat-soluble kind. This means that the fat in the egg allows our bodies to perfectly absorb the goods it has to offer! Mother Nature truly is amazing. The yolks are what contains most of the fats, protein and vitamins so you’ll really want to reconsider skipping the yolks!

So how much goodness is in one egg? Well, just one large egg has 6 grams of protein, 70 calories and 14 essential vitamins and nutrients. If you are part of the Weight Watchers© program, an egg can be added to your meal with no impact on your tracking. All those nutrients at no cost to your diet. It’s a no brainer! Plus, the proteins keep your hunger at bay longer. No more 3 o’clock binges!

It’s important to note egg yolks and egg whites offer different nutrients. Make sure to eat the whole egg to set yourself up for success:

  1. Most of an egg’s nutrients are in the yolk. The yolk is packed with good-for-you nutrients including protein, essential fatty acids, vitamins, minerals and antioxidants. Egg yolks are also one of the few natural food sources of vitamin D.
  2. Half of an egg’s protein is in the yolk. Two whole eggs provide you with 12 grams of protein. Recent research shows that we build more lean muscle and boost muscle strength more when we eat whole eggs instead of just the egg whites.
  3. Egg yolks contain two antioxidants that are important for eye health: lutein and zeaxanthin. They’re highly available in egg yolks, meaning that your body will absorb them easily. Studies have shown that both antioxidants may reduce the risk of macular degeneration, which contributes to vision loss as we age.
  4. Egg yolks are one of the best food sources of choline, a B vitamin that is vital for brain development and function.
  5. Eggs can boost the nutritional value of the veggies on your plate. That’s because the yolks help you absorb some of their nutrients, such as the vitamin E in spinach and beta-carotene in carrots

Tips for Meal Prepping with Eggs

We recommend meal prep with daily egg snacks in mind. Hard-cook as many eggs as you plan to enjoy that week. Then, keep them in the fridge. When you’re ready to have a nutritious snack that’ll give you a boost of energy, simply peel your egg and enjoy zero-point bliss. Whether on a weight loss program or not, eggs will provide you with the protein and nutrients you need to keep your energy up throughout the day.

With all the nutrients, protein and energy you’ll be getting from a zero-point food, this is one sure time that zero actually adds up to something.

Find More Egg Recipes

Hard-cooked eggs make an excellent snack, but if you’d like to enjoy eggs as part of a full, nutritious meal, we’ve got plenty of ideas for you. Whether it’s a tasty salad, a mouth-watering sandwich or even a hearty dinner, we’ve got plenty of healthy, low-calorie options when it comes to eggs. A personal favourite of ours? This Spinach and Mozzarella Salad with blanched asparagus; perfect for the spring season!

If you’d like to see the complete list of zero-point foods, please visit the Weight Watchers© website.