Are You Cooking Your Eggs the Right Way? Here’s Why It Matters

The Ultimate Guide to Eggs on the Carnivore Diet

The Hidden Antinutrients in Raw Egg Whites

As more people discover the power of a carnivore diet, it’s essential to understand that, while eggs are incredibly nutrient-dense, raw egg whites contain antinutrients that can interfere with nutrient absorption.

Many people are familiar with plant-based antinutrients, such as oxalates, lectins, and phytates, which block the absorption of vitamins, minerals, and even proteins. But did you know there are also a few antinutrients found in animal foods? Fortunately, the list is short and easy to manage. The three main antinutrients in a carnivore diet come from raw egg whites:

1. Avidin – The Biotin Blocker

Avidin is a protein that binds to biotin (vitamin B7), making it unavailable for absorption. Biotin is essential for healthy hair, skin, nails, and energy production. Deficiency can lead to fatigue, brittle nails, and hair loss.

Solution: Cooking egg whites completely neutralises avidin, ensuring you can absorb all the biotin from your diet.

2. Ovomucoid – The Protein Blocker

Ovomucoid inhibits trypsin, a crucial enzyme required for protein digestion. Without sufficient trypsin activity, protein absorption is compromised, potentially leading to bloating, gut discomfort, and even muscle loss over time.

Solution: Cooking egg whites deactivates ovomucoid, allowing for proper protein digestion.

3. Ovostatin – The Digestive Enzyme Blocker

Ovostatin inhibits multiple digestive enzymes, slowing down protein breakdown and absorption. This can lead to sluggish digestion, poor nutrient assimilation, and gut discomfort.

Solution: Again, simply cooking egg whites eliminates ovostatin and ensures smooth digestion.

Bottom Line: If you enjoy eggs, make sure to cook the whites! Soft-boiled, poached, or sunny-side-up eggs allow you to keep the yolk raw (for maximum nutrients) while ensuring the whites are fully cooked.

“Eggs are one of the most nutritionally complete foods on the planet. They provide everything your body needs to thrive—protein, fat, vitamins, and minerals—all in one simple package.” — Dr. Mark Hyman”

How to Boil Eggs Perfectly (Every Time)

Boiling eggs should be simple, but achieving the perfect consistency requires a bit of technique. With this foolproof method, you can cook multiple eggs at different doneness levels—all in the same pot!

The Best Way to Boil Eggs

Instead of starting with cold water (which can lead to uneven cooking times based on the type of pot you use), the best method is to start with boiling water. Here’s how:

1. Boil the water first. Use a pot with enough water to cover the eggs by about an inch.
2. Reduce the heat to low. This prevents the eggs from bouncing and cracking when you add them.
3. Gently lower the eggs into the water using a skimmer or spoon.
4. Turn the heat back up to a boil and start the timer based on your desired doneness:

• • 6 minutes: Runny yolk and soft white (great for dipping).
  • 6.5 minutes: Soft, jammy yolk (perfect for salads or toast).
  • 8 minutes: Medium yolk, slightly soft but firm.
  • 10 minutes: Mostly hard yolk with slight softness in the middle.
  • 12 minutes: Fully hard-boiled, slightly lighter yolk.
  • 14 minutes: Traditional hard-boiled egg with firm yolk and white.

5. Transfer to an ice-water bath immediately to stop cooking and preserve texture.
6. Peel carefully. Tap the thick bottom end first, then peel under running water for easier removal.

How to Make Eggs Easier to Peel

• Use eggs that are at least 10 days old (fresh eggs are harder to peel).
• Place eggs in an ice-water bath after boiling—this helps separate the membrane from the shell.
• Avoid overcrowding the pot.

Storage Guidelines

• Hard-boiled eggs: Store in the fridge for up to 1 week.
• Soft-boiled eggs: Best consumed within 3 days.
• Keep them in their shells for maximum freshness.

Pro Tip: Never store eggs in the refrigerator door—temperature fluctuations can reduce their shelf life. Always store them in the main part of the fridge.

“Eggs are not only a food; they are a nutritional powerhouse. Packed with all the essential building blocks for the body, they’re as close to perfection as you can get in nature’s grocery store.” — Dr. Natasha Campbell-McBride

Why Eggs Are a Carnivore Superfood

Eggs are one of the most nutrient-dense foods on the planet. They contain virtually every vitamin and mineral needed for optimal health, including choline, B vitamins, and essential fatty acids.

Benefits of Eggs on a Carnivore Diet

✔ Complete Protein: All nine essential amino acids in highly bioavailable form.
✔ Brain-Boosting Nutrients: Rich in choline, which supports cognitive function.
✔ Heart Health: High in healthy fats and cholesterol, which are vital for hormone production.
✔ Eye Health: Packed with lutein and zeaxanthin, reducing the risk of macular degeneration.
✔ Satiation & Weight Control: High in protein, making them incredibly filling.

Eggs are also one of the most budget-friendly, high-quality protein sources available, making them an excellent staple for any carnivore.

“If you want a food that covers most of your nutritional bases in a compact, bioavailable form, look no further than the humble egg.” — Dr. Paul Saladino

The Takeaway

Eggs are an incredible superfood that should be a part of any carnivore diet. However, to maximise their benefits and avoid antinutrients, always cook your egg whites while keeping the yolks raw if desired. Whether you enjoy them boiled, scrambled, or fried, eggs deliver the perfect balance of protein, healthy fats, and essential nutrients for optimal health.

Sources for Further Reading

■  5 Ways to Eat Eggs on the Carnivore Diet – Andrew Norton , 2024 Read Article ■  Carnivore Diet Eggs: Benefits and Best Ways to Prepare
– Liam McAuliffe, 2023 Read Article  ■  Can You Eat Eggs on Carnivore – Carnivore Snax, 2023 Read Article