What would we do without
the egg? It's a dietary mainstay, not only for breakfast but to feed finicky kids,
stand in for a quick lunch or supper, blend raw into holiday nogs, and as an ingredient
in all kinds of sweet and savory dishes.
But for a few decades
there, eggs had a rather unwholesome reputation. Thanks to its high
cholesterol
content, the egg was deemed villainous. Years went by while many of us shunned
eggs, ate only the whites, or ventured into the world of egg substitutes.
Then, in 2000, the American
Heart Association (AHA) revised its dietary guidelines and gave healthy adults
the green light to enjoy eggs once again. The AHA's guidelines now allow an egg
a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
The confusion over eggs
stems from their cholesterol content. One large egg contains 213 mg of
cholesterol, accounting for two-thirds of the recommended daily limit.
When scientists learned
that high blood cholesterol was associated with heart
disease,
foods high in cholesterol logically became suspect. But after 25 years of
study, it has become evident that cholesterol in food is not the culprit --
saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy
products and fatty meats are examples of foods that are loaded with saturated
fat and which trigger the body to produce cholesterol.
Let Us Eat Eggs
With science on our side,
we can once again enjoy the wonderfully nutritious egg. Along with milk, eggs
contain the highest biological value (or gold standard) for protein. One egg
has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and
1.6 grams of saturated fat, along with iron, vitamins, minerals, and
carotenoids.
The egg is a powerhouse of
disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may
reduce the risk of age-related macular degeneration, the leading cause of
blindness in older adults. And brain development and memory may be enhanced by
the choline content of eggs.
But the full health
benefits of eggs can only be realized if you store them properly -- in the
refrigerator -- and cook them thoroughly to kill any potential bacteria. As a
child, I loved my father's eggnogs, made with fresh, raw eggs blended with
milk, vanilla and ice. These delicious treats are no longer considered a good
option -- unless pasteurized eggs are used in place of the raw eggs.
Creating Designer Eggs
Not all eggs are created
equally. Manufacturers and chicken farmers have taken steps to enhance eggs'
nutritional properties, spawning an entire industry devoted to improving the
dietary quality of the egg.
"Designer" eggs
may come from chickens that are allowed to roam freely (free range) or whose
feed is supplemented with omega-3 fatty acids. Hens given feed that is free of
animal products produce vegetarian eggs, while those given all-organic feed
produce organic eggs.
Some
chicken feed is enriched with canola oil, bran, kelp, flaxseed, marine algae,
fish oil, or vitamin E to increase the eggs' healthy omega-3 fatty acid
content. Certain types of feed are designed to reduce the saturated and total
fat content of the egg yolk. Marigold extract has been used to increase the
lutein content of eggs.
Beyond nutrition, other
specialty eggs use a pasteurization process that heats the egg just enough to
kill bacteria without affecting the texture of the raw product.
Keep in mind that, with
designer eggs, you generally get designer prices. The good news is that if you
prefer organic, vegetarian, or nutrient-enriched eggs, they are widely
available on the market. When choosing eggs, check the label and contrast the
nutritional content of designer eggs to the profile of the generic egg, which
is 213 mg cholesterol, 1.6 g saturated fat, 1 IU vitamin E, and 35-40 mg
omega-3s.
A Satisfying Source of
Protein
Another good reason to eat
eggs is that they help keep you feeling full. An egg, a few slices of
whole-grain toast, and half a grapefruit is a low-calorie breakfast that will
keep you satisfied until lunch. As you face the challenge of losing weight,
it's important to eat foods that are naturally nutrient-rich and stave off
hunger between meals. The egg is an "eggcellent" example.
Eggs are easy to eat,
well-tolerated by young and old, adaptable to any meal, and inexpensive.
Whether you prefer designer or generic eggs, manage your egg intake over the
course of a week. On days when you enjoy eggs for breakfast, it's wise to limit
foods high in cholesterol and saturated fat for the rest of the day.
Of course,
it's a good idea to know your blood cholesterol level and talk with your
physician about the cholesterol and saturated fat content of your eating plan.
People with high cholesterol levels should follow their doctor's advice about
eating eggs.
WebMD Weight Loss Clinic - Expert Column
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