Eggs – Guilty Before Proven Innocent
Eggs get a bad rap because they have a high amount of cholesterol. Many people have recommended to not eat eggs because of this, and eggs have also been blamed for heart disease and obesity. However, despite their high cholesterol content (210 milligrams – all from the yolk), eggs do not raise blood cholesterol in most people.
Dietary cholesterol raises blood cholesterol in only about one-third of people. Studies done at the University of Connecticut have shown that eating three eggs a day for 30 days increased cholesterol only in susceptible people; however, their LDL particles were larger and there was no change in the LDL/HDL ratio.
A Harvard study performed in 1999 of nearly 120,000 men and women, found no association between eggs and heart disease. A Japanese study of over 90,000 middle-aged people and a study from the University of Medicine and Dentistry in New Jersey both found no link between regular egg consumption and heart disease.
Egg yolks are rich in lutein and zeaxanthin, which are similar to beta carotene and may be beneficial for the eyes and have been shown to reduce the risk of age-related macular degeneration. A 2006 study found that women who ate six eggs a week for 12 weeks had increased macular pigment, which is thought to protect the retina from the damaging effects of light.
There also exists some indication that eggs promote the feeling of being full. A study of overweight women found that those who had two eggs for breakfast felt fuller afterwards and ate significantly fewer calories at lunch than women who had a bagel-based breakfast with the same amount of calories.
One large egg (yolk and white) contains 6 grams of protein. The yolk is a source of zinc, B vitamins (including riboflavin and folate), vitamin A, iron, and other nutrients.
Egg yolks provide the essential nutrient choline, which is especially important for fetal brain development. Researchers have also identified other compounds in eggs that may have anti-cancer, immune-boosting, and antioxidant properties.
Eggs from chickens that are fed special diets, usually contain more lutein, vitamin E, and/or heart-healthy omega-3 fats. However, they rarely provide a great deal of extra nutrients.
Brown eggs are not more nutritious than white. Different breeds lay eggs with different shell colors—even blue and green. Yolk color depends on what the chicken ate: wheat and barley produce a light yolk, corn a medium-yellow yolk, and marigold petals a deep yellow.
I have eggs for breakfast several times each week. I typically scramble them with a dash of milk and low-fat cheese. I also usually add chopped Canadian bacon, which has much less fat than standard bacon. This makes a great low-carb breakfast. I do notice that I feel full for longer when I eat eggs; however, this meal probably has higher calories than when I have cereal for breakfast. I usually buy the “special diet” eggs, such as Eggland’s Best; however, this apparently does not provide me much extra nutrition.
Reference: UC Berkeley Wellness Letter, March 2008
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Like yourself I often eat eggs for breakfast. I also find scrambled egg on toast make a tasty meal.
A good tips for people worrying about the yolk is to have 3 egg whites and only 1 yoke when making scrambled egg. This makes it healthier and still tastes just as good!
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Eggs and toast are indeed a tasty meal. Lots of protein and carbohydrates without a lot of fat (as long as there isn’t too much butter on the toast).
Good point about using egg whites. I may try that tomorrow to see how it tastes.
omg.. good work, brother
I eat about a dozen eggs a day (5:1 ratio for whites:whole). My cholesterol is fine. I also enjoy plenty of fresh vegetables and fruits. Meats are great as long as the animal ate its natural diet (i.e. not corn-fed cattle/chickens) Stay away from dairy unless you have a reliable source for safe raw products. Exercise daily, for some this could be walking a few miles in the morning/evening. Live healthy; promote life.
Peace.