The Rise of the Egg
The egg’s fall from grace began over two decades ago and corresponded to the rise in concern over cholesterol levels. A single large egg contains 185 grams of cholesterol and the American Heart Association only recommends 300 mg of cholesterol per day – so 2 eggs puts you over their recommendation. However, these simple numbers don’t paint the whole picture because studies have shown that the cholesterol you eat, has very little impact on the amount of cholesterol in your blood. Why?
First: There are two types of cholesterol: dietary cholesterol and blood cholesterol. Both are important. Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and diary products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL). LDL cholesterol is considered bad because it sticks to artery walls.
Many scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol, but instead foods high in saturated fats may be to blame. Again – back to eggs. They contain primarily unsaturated fat.
Second: Cholesterol happens to be one of the most important nutrients in your body. It is a fat like substance found in every living cell in the body. It’s a requirement for growth (in infants and adults). And it’s required for the production of many hormones.
Results: Researchers have looked at the diets of hundreds of thousands of people and they have found that consuming eggs every day is not associated with cholesterol problems or heart disease. In controlled trials — the best kind of research — people were instructed to eat up to three eggs per day while on a weight loss diet. These people lost weight, had decreased inflammation and either maintained or improved their blood cholesterol levels.
So the end result is, unless you have diabetes or a rare genetic disorder, eating eggs is not only not bad for you, but good for you.
What’s in an egg.
- One large egg has 6 grams of high-quality protein which means it is highly digestible and may provide better satiety (keeping you fuller for longer), which helps weight management.
- Eggs are a complete protein which means they contain all the essential amino acids
- Eggs “biological value” — a measurement used to determine how efficiently a protein is used for growth — is 93.7. Milk, fish, beef, and rice respectively have a bio value of 84.5, 76, 74.3, and 64.
- Good source of Omega-3 fatty acids
- Eggs contain over 11 essential vitamins and minerals
- Egg yolk is one of a few foods that contain Vitamin D
- One egg contains between 66 an 84 calories depending on the size
- Eggs also contain biotin (a B-vitamin), calcium, cephalin and lecithin (both help brain function)
- Each egg has 5 grams of fat of which about 3 grams are from healthy polyunsaturated and monounsaturated.
Buying Eggs. As you may have noticed, there are a dizzying number of choices when buying eggs. Use the chart below to help you understand the differences..
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of the lowest amounts.
Most of us are aware, at least on some level, that what we eat can affect our mood. However, we generally don’t understand why or how. There are many different avenues in which our food consumption can affect our mental health, but the primary physiological explanation is neurotransmitters.
