The Incredible Edible Egg ® is finally making a comeback, and it’s about time! I have always considered eggs to be one of nature’s super foods, but it’s a rare week in which I do not talk to a client who avoids eating them because of misconceptions about eggs and cholesterol. The truth is, eggs are good for you.
Yes, eggs are high in cholesterol. But, first, cholesterol is not the enemy, inflammation and oxidation are. (See my Sept. newsletter)
Second, 30 years of studies show that eggs do not raise LDL cholesterol significantly, but do raise “good” HDL.
Third, and most importantly, studies show that eggs do not contribute to atherosclerosis, even in the few sensitive individuals whose cholesterol is raised by dietary intake. In fact, eggs have never been shown to increase heart disease risk, or to be unhealthy.
These revelations are not new. The scientific community has known these facts for years. How sad that many physicians, dieticians, and the general public are still stuck in the old “fear of eggs” time warp.
Eggs are packed with vitamins, minerals, at least 18 antioxidants, and healthy substances like lecithin, a major artery cleaning component of HDL. You should also know that many of the most valuable nutrients in eggs are found in the yolks.
Egg yolks contain dozens of nutrients including:
- 100% of the lutein & zeaxanthin
- 100% of the vitamin A, D, & E
- 100% of the lecithin
- Almost all the B3, B12, choline, and folic acid
- 93% of the B6 and the calcium
- 90% of the thiamine
- 76% of the biotin
- 50% of the niacin
What are some other good reasons for eating eggs?
1) People who eat eggs early in the day consume up to 685 calories less the rest of the day, have more energy, and feel “full” longer. An egg only has about 75 calories.
2) Egg’s high quality protein helps athletes build more muscle mass, and helps prevent
muscle loss in middle aged and older adults.
3) Eggs contain the most readily available lutein & zeaxanthin. These two nutrients are vital for eye and vision health. Egg eaters have much less macular degeneration, for example.
4) Eggs are high in choline and folate, nutrients required for healthy fetal development during pregnancy, and for brain and nerve cell function at every age.
My only cautions are these: make sure your eggs are as fresh as possible (local organic & natural eggs are widely available), cook them gently over low heat with healthy fats to preserve their healthy profile, and avoid giving eggs to infants under 9 mos. to reduce their chances of developing an egg allergy. (Did you know that the albumin in egg whites is most likely to trigger allergies? Start infants with egg yolks first, then whites at around 12 mos. If egg allergies run in your family, wait longer.)
Many countries known for their low rates of heart disease and healthy longevity have high egg intakes. My second home, Costa Rica, where eggs are important in traditional meals, is now considered one of the world’s four “hotspots” of healthy centenarians. My own grandmother, who lived a healthy 105 years, consumed eggs regularly.
Don’t be afraid of fresh whole eggs. As many of us begin to tighten our family food budgets, eggs can be an economical source of quality protein. Eggs aren’t just for breakfast, either. They can be the answer to a quick and easy meal. Omelets and quiche are just the beginning. Please visit my website and newsletters for additional information on cholesterol, eggs, and recipe ideas.
Have an egg-celent month!