Chicken Eggs: Nutritional Truths, Myths, and Role in the Ketogenic Diet

Chicken eggs have always been at the center of the food debate. Praised for their nutritional value, but also often criticized for their cholesterol content, they continue to raise questions among those who want to eat healthily. In this article we will analyze the advantages and disadvantages of eggs, trying to distinguish the facts from the legends. We will also see what role they can have in a ketogenic and low-carb diet, with a practical focus on daily supplementation.

Nutritional value: a complete food The egg is one of the most nutrient-dense foods we can consume. A medium-sized egg (about 60 g) contains:

• About 6-7 g of high biological value proteins
• All essential amino acids
• Good fats, including omega-3 (if the chickens are free range or pasture raised)
• B vitamins (especially B12), A, D, E and K
• Minerals such as iron, selenium, zinc and phosphorus

The most protein part is the egg white, while the yolk is richer in fats and micronutrients. In the yolk we also find choline, essential for the brain, and lutein, useful for eye health.

Cholesterol: A False Problem? For years, eggs have been demonized for their cholesterol content (about 200 mg per egg). However, the most recent scientific research shows that, in most people, dietary cholesterol has a very small impact on blood cholesterol levels.

The body intelligently regulates the internal production of cholesterol based on how much we consume with food. Only some hyper-responders (genetically predisposed) can see a significant increase in plasma levels.

Most current guidelines (such as those from the American Heart Association) no longer place stringent limits on egg consumption in healthy individuals.

What kind of eggs do we find on the market? Not all eggs are the same. In Italy, the classification is based on a code printed on the shell, which indicates the method of breeding the hens:

• 0 = Organic : the chickens are raised outdoors on organic feed. The living conditions are the most natural, and the quality of the egg tends to be superior.
• 1 = Outdoors : hens free to roam outside for a few hours a day.
• 2 = Free range : hens free to roam but only inside a shed, with no access to the outside.
• 3 = Cage (or battery) farming : hens in very small spaces, often in stressful conditions. These eggs are the cheapest, but also the lowest quality, both in terms of animal welfare and nutritional profile (less omega-3, for example).

For those who follow a conscious diet, it is advisable to choose organic eggs or at least from free-range hens. In addition to the ethical issue, the taste and quality of the fats in the yolk also changes.

Eggs compared: chicken, quail, ostrich and more In addition to chicken eggs, there are other varieties of eggs that are edible and legally sold in Italy, including quail, ostrich, duck and goose. Each type has its own characteristics in terms of taste, nutritional value and use in cooking.

• Quail eggs : small (about 10-12 g each), with a spotted shell and a delicate flavor. They are very nutritious: in proportion they contain more iron and vitamin B12 than chicken eggs. Often used in gourmet cuisine or in appetizers. They have a higher percentage of yolk than albumen.
• Ostrich eggs : huge (1 egg = about 20-24 chicken eggs), with a thick and resistant shell. They are rich in unsaturated fats, proteins and vitamin E. For home consumption they are quite rare, but used in catering. They have a similar but slightly sweeter flavor than common eggs.
• Duck eggs : larger and with a more intense flavor. The fat content is higher, and the creamier consistency makes them ideal for pastry making and the production of fresh pasta.
• Goose eggs : larger and with a strong flavor, used especially in rustic cuisine. Higher fat and cholesterol content, but also more vitamin A.

All these eggs, despite having a different nutritional profile, can be included in a low carb or ketogenic diet, always respecting the caloric quantities and individual needs.

Eggs and the Ketogenic Diet: A Perfect Match In a ketogenic or low-carb diet, where carbohydrates are drastically reduced and the intake of fats and proteins is high, eggs find their ideal habitat.

• They have zero net carbs
• They are practical and versatile: they lend themselves to countless preparations, from simple hard-boiled eggs to pancakes and protein bread.
• They offer an optimal combination of proteins and fats , perfect for achieving satiety without glycemic peaks.
• They cost little and keep for a long time

They are also ideal as a quick meal: two eggs with some vegetables and a dressing fat (such as extra virgin olive oil or ghee) are a balanced keto breakfast or lunch.

Contraindications and cautions

• Allergies : Egg is one of the most common allergens, especially in children
• Salmonella : Avoid consuming raw, unpasteurized eggs, especially for pregnant women or immunocompromised subjects
• Protein overload : Those with kidney problems should monitor their overall protein intake.
• Individual sensitivity : Some people may have inflammatory reactions (e.g. acne or swelling) following high consumption

Conclusion: promote them with common sense Chicken eggs are an excellent food for those following a ketogenic or low-carb diet. Rich in nutrients, carbohydrate-free and highly satiating, they are an economical and nutritious choice. As with any food, the important thing is the quality (free-range or organic eggs are better) and consumption within a balanced diet. Aside from the rare contraindications, eggs deserve a permanent place in every self-respecting kitchen.