Scrambled Eggs

[Ben C]

I here a lot of athletes/fighters talking about scrambled eggs on toast for breakfast or some part of there diet!

Jus interested in to what nutritional vales or benefits that this meal gives you if any or is it just something of a treat they have to keep themselves from craving then binging?

[ReD_mIst]

Eggs are a good source of protein, if you have them on brown bread then you are getting good complex carbs, fibre, etc.

The other consideration is that the egg yolk is pretty high in colestrol, so you often see athletes cut down on the egg yolk, i.e. one egg yolk and 3 eggs whites on a slice of wholemeal bread.

[Smiler]

Hi,

The egg cholesterol scare was from the 80's. But...and where's Rosi when we need her...cholesterol is a key building block for all cells and is produced by our bodies as a response to stress.

There's an elevated need for choleserol when there's an inflammatory process. Stress, alcohol, medical drugs and many food additives are all capable of causing inflammation in the gut, elevating the body's need for cholesterol. No need really to stay away from the foods that provide the cholesterol.

An egg is a complete healthy package, and contains lecithin to emuslify the fats in an egg.

But...an egg is only as good as the bird, the environment if grew in, the soil it was raised on, the food it ate, etc.

Healthy free range eggs generally have more omega 3 and omega 6 fat ratios than commercial eggs.

So don't stay away from egg yolks - just bad eggs!

(A bit of help from Paul Chek there!)

Smiler

[ReD_mIst]

That's cool. So are you recommending to use the whole egg. i.e. 3 x whole egss scrambled, rather than 1 x whole and 2 x egg white?

[Sports-Select.co.uk]

I've been eating 3 scrambleed eggs and a piece of fruit, normally half a grape fruit every day for years now.

Im in pretty good nick i think but not had any blood work.

[Al Wallace]

I was eating just the egg whites for a bit but I read about the cholesterol thing and now I eat a bit of yolk. I'll usually have 3 egg whites with one yolk, tastes a lot better this way as well

I didn't know partiuclarly that free range eggs are better than the cheap ones, although it's hardly a surprise. Still not sure if the free range ones justify costing 5 times the price though?

[ReD_mIst]

I guess the question is are they 5 x as good for you.

I love scrambled eggs, I've always eaten them, but since I sorted my diet out last week I have 1 whole egg and 1 egg white, with mushrooms for breakfast, everyday I can :)

[Cheets]

I here a lot of athletes/fighters talking about scrambled eggs on toast for breakfast or some part of there diet!

Jus interested in to what nutritional vales or benefits that this meal gives you if any or is it just something of a treat they have to keep themselves from craving then binging?

Eggs are great - as the other posts here suggest. They aren't usually a food eaten to stop craving as they're zero (effectivley) in carb content - and its carbs you usually crave when you're dieting.

[Smiler]

Hi,

My 'standard' breakfast, around 11am in the morning, is 2xsoft boiled organic free range eggs, gluten free porridge with skimmed milk with a squirt of honey, and a chopped up fresh pineapple ring.

It gives me a nice and high nutritional start to my first meal...and the eggs are there to help boost the protein I'm getting in the porridge...the honey to sweeten....the pineapple for the fast carbs and the porridge for the complex...

Smiler

[Smiler]

In respect to the free range organic eggs being better than 'commercial' eggs, you are getting a higher nutritional density and less opportunity for chemicals sneaking in, or chemicals or toxins changing the 'nutritionally perfect' value of the egg.

I consider it worth it, and thats before we're talking about the ethical condition of the hens themselves.

I'm looking out for anyone I know that has an Eglu, or keeps eggs at home, so I can get the best quality...and freshest...eggs on the shelves of supermarkets are around 2weeks old by the time they hit the shelves...

Smiler

[Al Wallace]

Eggs are great - as the other posts here suggest. They aren't usually a food eaten to stop craving as they're zero (effectivley) in carb content - and its carbs you usually crave when you're dieting.

Isn't it important to get some carbs with your protein though, so that the protein doesn't just pass straight through you?

Eggs are quality, I usually eat scrambled egg once or twice a day between meals. I'm gonna stick with the battery eggs for now though, Jamie Oliver and his mate can do one

[Sports-Select.co.uk]

Eggs actually cause quite a bug insulin spike without carbs I believe.

[ReD_mIst]

Eggs actually cause quite a bug insulin spike without carbs I believe.

Interesting.

Where would you suggest you get the carbs from. Bread is the obvious one, however, I don't really eat bread now and tend to opt for the precision nutrition apporach of "Part of an animal/something from an animal and Fruit/Veg".

I usually have eggs with Mushrooms, however, mushrooms contain almost no carbs or fat and only a little protein

[Al Wallace]

Eggs actually cause quite a bug insulin spike without carbs I believe.

Really!? I've jus been creaming them with tomato sauce

[Sports-Select.co.uk]

Not because of the carbs (there is virtually 0 carbs in an egg), they are just a calorie dense fast digesting food.

[ReD_mIst]

yes, I think you missed the point. I know there is no carbs in eggs. My point is, "What would you suggest as a suitable carb to go with Eggs as I don't eat bread and currently have mushrooms, which have no carbs either...." :D

[Sports-Select.co.uk]

yes, I think you missed the point. I know there is no carbs in eggs. My point is, "What would you suggest as a suitable carb to go with Eggs as I don't eat bread and currently have mushrooms, which have no carbs either...." :D

Got ya, though without knowing your full diet, training regime and goals I have no idea what to advise. A piece of fruit?

[ReD_mIst]

Will peaches in syrup do? :)

Seriously. I think I wil opt for breakfast being eggs followed by some fresh fruit.

As for diet, it is essentially the advice from precision nutrition.

Training is 5 days a week - either training MMA or in the gym doing 45mins cardio followed by some compound weights......

[Smiler]

Not a bad breakfast, the fibre in fruit will help carry fat through and combined with the protein help to fill your belly...

But the fast sugars in fruit will give an insulin spike...it may be worthwhile looking at adding some complex carbs too to balance it out...

Smiler

[Duchman]

Smiler, is all that diet info self taught? or did you consult anyone.. Either realy inpressed with it.

[ReD_mIst]

Not a bad breakfast, the fibre in fruit will help carry fat through and combined with the protein help to fill your belly...

But the fast sugars in fruit will give an insulin spike...it may be worthwhile looking at adding some complex carbs too to balance it out...

Smiler

I'm not good with complex carbs, tend to put wieght on or stop loosing it, however, I may try adding a slice of wholemeal toast to the eggs.

[Smiler]

Hey Duchy, you'll be able to read all about it!

After my last fight, when I re-assessed my fight game, one of the things I decided on was to drop a weight category.

At the same time, a close training partner lost his father through a heart attack, and he decided to lose weight and live healthily.

It helped 'kickstart' me into my own fat loss, and the correct way to go about it. I've basically in the last 11 weeks spent 2-3 hours each day researching and reading as many sources as I can get my hands on, seeing what is current research and what is out of date, what is based on scientific truth and what on anecdotal evidence, and combined it with my own previous experience to give me my knowledge base, which is still expanding. I'm really learning so much still...

I've been consulting a nutritionalist too in order to learn more on that side too...together with putting it in practice on my own body, using my body as the lab rat....and I have so far dropped 10kg, my abs are out, good definition on the muscles, I have more energy, am increasing in strength, increasing in stamina...and am 100% healthier...

And I'm still learning...

So I'm writing a book on fat loss for men, I have a publisher, and it will be out in the Autumn...I'll be pushing it on the forums!!

Smiler

[Smiler]

Misty, its not the complex carbs that add weight - its too many calories overall!

Also, fast carbs will give insulin spikes that will add fat to your body far more quickly than complex carbs...simply speaking that is...

Smiler

[ReD_mIst]

OK, that's cool... I don't think I have that many calaories in a day, so maybe it's just the added calories of complex carbs that make the difference.

I will have a play with your suggestions

[widge milward]

anyone for fried egg buttys on white bread iwht loads of butter and tommy ketchup?

[Cheets]

Eggs actually cause quite a bug insulin spike without carbs I believe.

Indeed they can but not in everyone - back before atkins, when it was just a 'high fat diet' eggs were known to knock people out of ketosis but this lessens with exposure (anecdotal).

[Cheets]

Isn't it important to get some carbs with your protein though, so that the protein doesn't just pass straight through you?

Eggs are quality, I usually eat scrambled egg once or twice a day between meals. I'm gonna stick with the battery eggs for now though, Jamie Oliver and his mate can do one

It is very important to get carbs in but I was just talking about the 'craving' issue when you start to cut back on carbs - so eggs dont tend to be used by people to help with that aspect

[Smiler]

Misty, if you aren't getting enough calories in you could be in rebound, storing the calories you do eat as fat...

Cheets, the cravings can also be down to many other things than just the carbs, such as psychology and habit, other additives in the foods...with a healthy balanced diet tailored to you and your lifestyle you won't have cravings apart from the psychology and habits, and there are steps you can take quite easily to eradicate them...

Widgey...talk to Swanny for a good recipe...but there's nothing better than a good and healthy home made ketchup, gluten free home baked bread fresh from the oven, a couple of organic free range eggs fried in the minimal of oil, and 'Good oil' drizzled on the bread instead of butter :)

Smiler

[Sports-Select.co.uk]

Not a bad breakfast, the fibre in fruit will help carry fat through and combined with the protein help to fill your belly...

But the fast sugars in fruit will give an insulin spike...it may be worthwhile looking at adding some complex carbs too to balance it out...

Smiler

Hmmm Insulin sensitivty is decreased in the morning. Combined with the fasting I don't think fruit and eggs would be a problem for breakfast.

If they were do you think adding more carbs, all be it complex, would be the solution to lowering the insulin effect. I believe any meal over 400cals will have an insulin effect regardless of composition. 3 eggs and half a grapfruit is going to be about the 300cals mark.

[Jamie Taylor]

I love scrambled eggs. I add a tiny bit of bbq sauce for flavour on occasion.

As far as getting good low gi carbs with it I like to crumple up a slice of rye bread and mix it in with the scrambled eggs. Or I sometimes have sweet potato with it. Both good.

[Al Wallace]

It is very important to get carbs in but I was just talking about the 'craving' issue when you start to cut back on carbs - so eggs dont tend to be used by people to help with that aspect

Tbh mate I kind of knew what you were getting at I was just trying to fish for a bit of info from some of the guys on here

[Sports-Select.co.uk]

I love scrambled eggs. I add a tiny bit of bbq sauce for flavour on occasion.

As far as getting good low gi carbs with it I like to crumple up a slice of rye bread and mix it in with the scrambled eggs. Or I sometimes have sweet potato with it. Both good.

Sweat potato will have th opposite effect.

[Jamie Taylor]

Is sweet potato high gi ? lol I thought it was one of the lowest gi carbs you can get. Oops my bad, no wonder I'm a fat cunt haha.

Guess I'll stick with the rye bread from now on.

[Jamie Taylor]

I'm confused now. Just done a quick search on them and it said they were rich in complex carbs, mod to low gi. Surely they cant be that bad then ???

[the jabroni]

i always thought that potatoes are very rich in complex carboyhydrates and have a low gi (i.e. the rate at which the body breaks down the molecule)

[Jamie Taylor]

Nah mate normal potatoes are mod to high gi, I only ever eat them after training never any other time really. I always thought sweet potatoes were a lot lower on the gi thats why I eat em through the day.

[Jamie Taylor]

Carrots, cooked Low 39
YAM LOW 51
SWEET POTATO LOW 54
Potato, boiled Medium 56
Potato, new Medium 57
Potato, tinned Medium 61
Beetroot Medium 64
Potato, steamed Medium 65
Potato, mashed Medium 70
Chips High 75
Potato, micro waved High 82
Potato, instant High 83
**Potato, baked High 85
Parsnips High 97


Looks like there's not a huge difference if its boiled. Jacket potatoes in the microwave gi of 82 !!!!

[Jamie Taylor]

SS what did you mean about sweet potatoes having the opposite effect ?

[Alex Gold]

I have no idea what he's smoking now...

[Sports-Select.co.uk]

Its about insulin index not glycemic index. I cant seem to find it now but i remeber seeing sweet potato scoring highly on insulin index. Insulin index is what is important, glycemic index is old and out of date. With glycemic index sugar content was measured and then a best guess at how this would affect insulin was made, hence why milk and eggs score low. However Insulin Index is what effects foods actaully have on insulin measured by eating the food then testing blood, milk and eggs score high.

[Cheets]

Its about insulin index not glycemic index. I cant seem to find it now but i remeber seeing sweet potato scoring highly on insulin index. Insulin index is what is important, glycemic index is old and out of date. With glycemic index sugar content was measured and then a best guess at how this would affect insulin was made, hence why milk and eggs score low. However Insulin Index is what effects foods actaully have on insulin measured by eating the food then testing blood, milk and eggs score high.

GI is by no means out of date!! :)
Insulin index is highly correlated to GI with the odd exception of dairy, meat and eggs which is the main problem with insulin index as nobody knows what this means or how to quantify the significance of it and as far as I know apart from Holts original stuff over 10 years ago - nobody's really bothered with it. Oh and the other problem with the insulin index in practice is the very high intra-individual variation apparently.

[Badnews]

Breakfast for me is usually 1 scoop (like the type found in protein tubs) of porridge with milk, plain yoghurt and an apple.
Followed by 1 whole egg plus 2 egg whites scrambled with a handful of spinach, a chopped tomato and about a third of a red pepper. Fills me up a treat! :D

Oh... and a cup of REALLY strong coffee.

[Sports-Select.co.uk]

GI is by no means out of date!! :)
Insulin index is highly correlated to GI with the odd exception of dairy, meat and eggs which is the main problem with insulin index as nobody knows what this means or how to quantify the significance of it and as far as I know apart from Holts original stuff over 10 years ago - nobody's really bothered with it. Oh and the other problem with the insulin index in practice is the very high intra-individual variation apparently.

If I had to chose I know which index I would use to pick my foods.

While we are on the subject, I take it it is now accepted that carrots have a GI of around 50 not 100? I refused to stop eating them anyway.

[Cheets]

If I had to chose I know which index I would use to pick my foods.

While we are on the subject, I take it it is now accepted that carrots have a GI of around 50 not 100? I refused to stop eating them anyway.

I remember reading about it and I though it'd take off but the variability is just too great - plus not a whole lot has been done on it since -

As for the GI of carrots - Peeled and boiled its below 50 for sure- but depending on the source you can see figures as high as 101 with no specificity on prep though. But due to the overall carb content I dont see it matters at all

[marko fu]

carrots also absorb the most shite and chemicals from the soil around them! plus they taste horrible

[Sports-Select.co.uk]

carrots also absorb the most shite and chemicals from the soil around them! plus they taste horrible

How dare you!? Carrots are one of, if not my favourite veg. Plus my dad grows them in his organic veg beds.

[piratebrido]

This thread was good till someone slagged off carrots :/

[marko fu]

How dare you!? Carrots are one of, if not my favourite veg. Plus my dad grows them in his organic veg beds.

LOL, my dad used to also, tho they would come out like sour pencils!

[Rob Hannis]

Good thing about scrambled eggs is they are also a girlfriend friendly breakfast you can enjoy together rather than some random smoothie you can't scrape off your teeth for hours.

Try having gilled tomatoes with them, or smoked salmon if you're splashing the cash.

Poached eggs are the other quick option, crack 2 into a bowl, peirce the yolks with a fork, cover with hot/boiling water microwave for about 1min to 1min30s until the white has set. Really quick once you get the hang of them.

Look out for small holdings selling fresh eggs. Near me on each road out of our village there are places selling genuine free range eggs, only £1:50 for a dozen and laid freshly.

[Al Wallace]

Hold on a sec, so normal baked potatoes aren't good now are they not!? :confused:

And at my weekly shop at ASDA on tuesday I bought free range eggs :)

[Sports-Select.co.uk]

IIRC regular potato is one of the worst foods.

[Al Wallace]

So all this time I've been eating a baked jacket potato with my chicken for dinner which I thought was healthy, is actually very unhealthy? Can you recommend any alternatives for a baked potato then?

[piratebrido]

Veg I suppose. I like steaming broccoli and cauliflower. Ignore that I am a fat pie and pour gravy over them though.

[Smiler]

Hi,

Just a quick note reference the use of a microwave - its one of the easiest ways to get rid of goodness - there are countless studies out there into the residual nutritional values of food following different cooking methods and times, and microwave food tends to come out as reducing the nutritional value the most...

Smiler

[Al Wallace]

Hi,

Just a quick note reference the use of a microwave - its one of the easiest ways to get rid of goodness - there are countless studies out there into the residual nutritional values of food following different cooking methods and times, and microwave food tends to come out as reducing the nutritional value the most...

Smiler

I've often wondered this while eating my dinner, to what sort of extent does microwaving food reduce the nutritional value - is it extreme? Just that I don't particularly fancy cold chicken breast evry day for dinner

[Smiler]

Hi,

Reports I've read say that cooking using a microwave can lose up to 5 times the nutritional value of the food compared to other methods....

Scary eh?

Its one more reason why nutritional values of foods are only guidelines...it depends on how you cook and store them...

Smiler

[Al Wallace]

Cheers for the heads up Smiler, although I do think with working full time the use of a microwave is all but unavoidable on occasion


Veg I suppose. I like steaming broccoli and cauliflower. Ignore that I am a fat pie and pour gravy over them though.

Is there nothing better? what about pasta - it's got a low GI and II according to this:

http://www.mendosa.com/insulin_index.htm

Although I did read that 'Most acknowledge that refined foods such as bread, pasta, packaged baked goods, and cereals support the storage of body fat.'

:confused:

[Al Wallace]

Anyone?

min 10 char

[Alex Gold]

I would avoid pasta, especially late at night. Would you have just trained?

[Jamie Taylor]

Yes mate, a small portion of wholemeal pasta is better than a jacket potato.

Although I'm sure having a jacket potato for dinner isn't going to make you fat as long as you arent eating a huge excess of calories.

Just try to minimise white rice, bread, pasta etc..

[Al Wallace]

Thanks for the responses


I would avoid pasta, especially late at night. Would you have just trained?

No mate the pasta would be for my dinner time meal (I work 9-4.30 so I usually train around half 7 ish). I usually just eat some chicken, eggs or cottage cheese after training (a protein shake straight after as well).

I eat pretty much the same dinner evry working day, usually some chicken with half a tin of tuna and a jacket potato. As this is a meal I eat 5 days a week I just want to find something good to replace the jacket potato I usually have. I'm not gonna stop eating potato completely, but I'd like to cut it out of my regular daily meal if poss, after seeing how high it is on the GI and II indexes.

I'm also probably gonna cut wholemeal bread out for the most part. Today I haven't got sandwiches, I've just brought the chicken I usually have on my butties. This morning I bought some apples, tangerines and oranges to eat the meat with, I'm trying to get lean for my hol at the mo

[Alex Gold]

Fruit won't be the best way to achieve that - try to include more veg and less fruit.

With the evening meal if you haven't trained I would recommend just veg - varied, and which ones depend on how you are having the chicken. You could go with spinach, tomatoes and peppers in a salad...broccoli, carrot and peas if you're cooking it...or stir fry mix if you want to make a stir fry for instance.

[Al Wallace]

Thanks for the info, yea I usually have peas and carrots with my cooked meat for tea, I've got broccoli back on the scene now as well.

The fruit I've got was to go with the chicken I eat in between my breakast/dinner dinner/tea. I was just using it as a susbsitute for wholemeal bread, but I think I might have to revert to the bread to be honest, although I'll only be having 2 slices a day.

I'm gonna try and eat pasta for my dinner on training days, and carrots/sweetcorn/peas on non-training days