William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

29.03.2024

Are Eggs Keto Superfood? It’s Time to Rethink!

Nutrition

Are There Carbs in Eggs Could Crack Your Keto Diet?

Today, we’re going to crack into a topic that’s been sizzling in the minds of keto enthusiasts and egg lovers alike. You’ve probably been there, standing in your kitchen with an egg in hand, pondering, “Is this little powerhouse going to mess with my ketosis?” It’s a question as old as time (or at least as old as the keto diet itself).

Eggs have been hailed as the perfect food, but every carb counts when it comes to maintaining that delicate balance of ketosis. So, let’s undertake an eggs carbohydrates expedition together to uncover the truth behind the question, “Are eggs helpgoing your keto diet?”

What Is the Keto Diet?

The keto diet was originally created to help manage symptoms in epilepsy patients in the 1920s and 30s. However, in the 1960s, the keto diet became popular for treating obesity.

Keto is short for ketosis, which is a bodily process that occurs when you don’t have enough carbohydrates in your bloodstream. When your body can’t burn carbs for energy, it instead burns fat for energy.

When this happens, chemicals called ketones are made, which your body then uses for fuel instead of carbs. The keto diet is based on the premise that eliminating your body of carbohydrates will instead burn your fat stores.

Thus, it results in weight loss. Additionally, the keto diet can help lower blood sugar and insulin levels, making it beneficial to diabetic or pre-diabetic individuals. Later, we’ll uncover how to cook eggs on the keto diet.

How Long Until Ketosis Begins?

To achieve ketosis, you must eat a diet ratio consisting of high fat, moderate protein, and low to no carbs. The standard keto diet typically contains 70% fat, 20% protein, and 10% carbs. You must maintain a diet of fewer than 50 carbs per day before your body reaches ketosis.

For most people, ketosis begins after 2-4 days, but it may take longer depending on certain factors like age, activity level, and metabolism.

Also, read – How Long Does it Take to Enter Into Ketosis & What Are the Benefits?

Are Eggs Keto Friendly? Unscramble the Truth

Eggs are a great ketogenic food since they are low in calories and carbohydrates and high in fat and protein. Because of their versatility, they are among the greatest keto proteins.

Eggs can be cooked in a variety of ways and are delicious for breakfast, lunch, or dinner. They are also reasonably priced, so you can maintain ketosis on a budget.

How Many Calories in an Egg?

Besides being one of the best foods with ketones, eggs have nutritional benefits. At just 78 calories, 5 grams of fat, and 6 grams of protein, eggs make a filling low-carb option when dieting. They also contain essential nutrients like vitamin D, vitamin A, phosphorus, and B complex vitamins.

How Many Carbs Do Eggs Have?

Eggs are often not regarded as a source of carbs and are instead well-known for their high protein content. There are very few carbohydrates in eggs:

A large egg (about 50 grams) contains less than 1 gram of carbs, typically around 0.6 grams.

Are egg whites keto? Sure, medium and small eggs have slightly less due to their smaller size, but the difference is negligible.

However, how eggs are prepared can affect their overall carbohydrate content:

Adding ingredients like milk or cream to scrambled eggs increases the carb count.
Commercially prepared egg products may contain additives or fillers that could increase carbohydrate content.

How Many Eggs Per Day Can Someone Eat on a Keto Diet?

Eggs can be incorporated into your keto diet however you choose. Make them for a traditional breakfast in the morning or fry one up for dinner. You can eat both yolks and whites of the low-carb eggs while on the keto diet if they are properly prepared with keto-friendly ingredients like butter, olive oil, or avocado oil.

Fortunately, most seasonings like salt, pepper, and garlic are also keto-friendly. This means you don’t have to worry about plain boring eggs. Eggs can make staying on track with a keto diet much more manageable as they are relatively inexpensive and easy to prepare.

Are Deviled Eggs Keto & Can They Still Be Part of Your Menu?

The goal of this diet plan is to put the body into a state of ketosis when it burns fat rather than carbs for energy. Deviled eggs’ adjustable filling perfectly corresponds with these macronutrient targets.

Are eggs low carb? A standard serving of deviled eggs (two halves) typically contains:

Carbohydrates: Approximately 1 gram or less, depending on the ingredients used in the filling.

Protein: Around 6 grams, providing a good source of essential amino acids.

Fat: About 10 grams, mainly from the egg yolk and any added ingredients like mayonnaise or avocado.

The high-fat content contributes to satiety, helping to curb hunger between meals without exceeding daily carbohydrate limits.

Also, read – Surprising Benefits of Sugarcane Juice

Are Boiled Eggs Keto Power Snacks?

Just as premium fuel keeps that car running smoothly, boiled eggs provide high-quality, efficient energy to keep you at your best on a keto diet.

Let’s not forget the sheer convenience of boiled eggs. They’re easily prepared in portable batches and can be appreciated in numerous ways – whether you prefer soft-boiled, hard-boiled, or somewhere in between. They pair wonderfully with other keto-friendly foods like avocados, leafy greens, and cheese for a more substantial snack or meal.

Hard Boiled Eggs Keto: Perfect Match or Misconception?

Boiled eggs are packed with nutrients, making them an ideal choice for anyone looking to maintain a state of ketosis. Here’s why:

Boiled eggs fit this bill perfectly, containing virtually no carbs and a good amount of healthy fats, especially if you opt for eggs from free-range or omega-3-enriched hens.

Plus, the protein in eggs can help you feel full and satisfied, reducing the temptation to reach for less keto-friendly snacks.

They’re an excellent source of B vitamins, particularly B12, and riboflavin, which are compulsory in energy production and enzyme function.

They also contain vitamin D, selenium, and choline, supporting bone health, antioxidant defense, and brain function.

Are Scrambled Eggs Keto-Friendly Choice?

For a good reason, scrambled eggs remain a mainstay of many diets worldwide. They’re tasty, adaptable, and nutrient-dense. Scrambled eggs can be a valuable addition to your meal plan if you’re on a ketogenic diet.

A typical serving of such eggs, which is about two large eggs, contains approximately:

Calories: 182
Total Fat: 13.4g
Saturated Fat: 4.5g
Trans fat: 0g
Cholesterol: 370mg
Protein: 12g
Total fried egg carbs: 2g

Additionally, be mindful of what you serve alongside your scrambled eggs; opt for keto-friendly sides like avocado slices or a side salad instead of traditional high-carb options like toast or potatoes.

Also, read – Foods That Give You Energy

Best Keto Recipes With Eggs – From Frittatas to Quiches!

Keto Pizza Eggs with Pepperoni and Bacon

These easy keto pizza eggs bring together the savory flavors of pepperoni and bacon, satisfying your pizza cravings without the carbs. It’s a breakfast revolution you don’t want to miss!

Classic Keto Frittata

A versatile dish that allows you to mix in your favorite veggies, meats, and cheeses. It’s the perfect recipe for meal prep or a family brunch. Each bite is packed with flavor and nutrients.

Keto Scotch Eggs

A picnic favorite, these keto scotch eggs wrap deliciously seasoned ground meat around soft-boiled eggs, all encased in a crispy coating. They’re portable, protein-packed, and oh-so-satisfying.

Custard Tart with a Keto Twist

Yes, you can have your tart and eat it too! This keto custard tart offers a silky filling on a buttery almond flour crust, proving that dessert can be indulgent and keto-friendly.

Muffin-tactic Keto Egg Muffins

These customizable keto-fried egg muffins are perfect for breakfast on the go. Mix in your favorite veggies and meats for a personalized touch. They’re bite-sized, nutritious, and delicious.

Keto Egg Cups with Ham (or Your Choice of Filling)

Last but not least, these keto egg cups are the epitome of accessible and versatile keto eating. Whether you prefer ham, bacon, or vegetables, these egg cups can be tailored to suit your taste and make mornings a breeze.

Egg Fast to Get into Ketosis: Accelerator or Just Another Diet Myth?

The Egg Fast diet is a short-term dietary strategy designed primarily for quick weight loss and to help individuals enter a state of ketosis more rapidly. When the body is in ketosis, fat is used for energy rather than carbs, oftentimes resulting in weight loss. The Egg Fast is particularly popular among those following low-carbohydrate diets like the ketogenic diet.

It’s highly restrictive, focusing mainly on eggs, healthy fats, and cheese. The general rules include:

Eating whole eggs is the primary source of fat and protein.
Consuming one tablespoon of butter or healthy fat per egg consumed.
Eating up to 1 ounce of cheese per egg.
Best eggs for keto must be eaten every three to five hours, even if not hungry.
At least six eggs must be consumed daily.

The recommended duration for the egg fast is typically between three to five days. This timeframe is optimal for most individuals to jumpstart ketosis without causing notable nutritional imbalances or deficiencies.

Finally, Can You Eat Eggs on Keto?

To summarize, it’s time to rethink eggs. They aren’t only an affordable and versatile food option but also contain all the necessary nutrients to support a low-carb keto diet. They’re an excellent source of protein, good fats, and necessary vitamins and minerals, so they should be a staple of any keto diet.

Give your body time to adjust to your new diet and see how well keto works for you. With consistency and hard work, almost anything is possible.

William Read - Nutrition Consultant

Fasting ketosis