What Came First The Chicken Or The Egg We May Never Know But We Do Know There Are Many Reasons To Make Eggs An Essential Part Of Your Diet
Eggs have been a dietary staple since time immemorial and theres good reason for their continued presence in our menus and meals. Not only do they offer culinary variety hard-boiled eggs, omelets, deviled eggs and then some they are also a source of protein, calcium and several vitamins and nutrients.;Here are some of the benefits of incorporating eggs into your diet.
Good Vs Bad Blood Cholesterol
Cholesterol in the body is carried in the blood by lipoproteins, which is where the term blood cholesterol comes from. The two cholesterol-carrying lipoproteins that are most relevant to heart health are low-density lipoproteins and high-density lipoproteins .
High LDL cholesterol is associated with an increased risk in cardiovascular disease. It can contribute to fatty deposits in your arteries, known as plaque. A buildup of plaque can clog your arteries and in time can block the flow of blood to the brain and heart.
On the other hand, HDL cholesterol helps to protect you from heart disease by removing excess cholesterol from your arteries and carrying it back to the liver. The liver then works to remove the excess cholesterol from your body.
Are Eggs Good Or Bad Cholesterol
Eggs do not constitute of purely good or bad cholesterol; however, when combined with heart disease, high cholesterol levels, diabetes and other cholesterol rich foods; eggs do have negative health impacts. Eggs are loved and eaten by non-vegetarians all over the world. Poultry eggs in particular are most widely consumed form of eggs. Eggs consumed in the form of cooked by the way of fried, boiled, steamed, and added to baked treats, confectionaries, pies and puddings. It is also fair to say that eggs are a rich yet cheap source of animal protein. For those who eat eggs; eggs are delicious in whatever way they are prepared for consumption; however, many individuals often ask the question are eggs good or bad for cholesterol? This article aims to answer this very common dietary query.
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Nutritional Benefits Of Eggs
There are many nutritional benefits to eating eggs. As mentioned before; eggs are an outstanding yet inexpensive source of animal protein. Eggs also happen to be rich in vitamin B2, selenium, vitamins B6 and B 12 and integral minerals, such as copper, zinc and iron. In spite of these nutritional benefits; many people have good reason to be concerned about the effects of eating eggs on body cholesterol levels.
Heart Smart Avocado Toast
Try this recipe for a complete, balanced, and heart-healthy breakfast.
- 1 slice whole grain bread, toasted
- ½ avocado*, mashed
- Fresh spinach leaves
- 1 egg, cooked any way you like it
Layer ingredients on top of whole grain toast, in the order given. Top with seasonings of your choice, such as salt, pepper, salsa, hot sauce, lemon-pepper, or Everything Bagel Seasoning. Yum!
*Avocados have been found to be good for the heart. Not only do they contain heart-healthy monounsaturated fat, but they are rich in antioxidants, phytosterols and fiber.
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Theyre Not Bad For The Heart
Despite what was believed in previous decades, there is no direct link between egg consumption and heart disease or stroke. But some studies show that people with diabetes who eat eggs increase their chance of heart disease. People who follow a low-carbohydrate diet and eat eggs have less of a chance of developing heart disease, some studies suggest.
Egg Protein Helps You Feel Fuller And Eat Less
Eggs are such a good source of quality protein that all other sources of protein are measured against them. Many studies have demonstrated the effect of high-protein foods on appetite. Simply put, they take the edge off. You might not be surprised to learn that eggs score high on a scale called the Satiety Index: a measure of how much foods contribute to the feeling of fullness.
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Preparing And Eating Eggs Safely
Now, there are important safety aspects to consider when it comes to egg preparation. Eggs can contain salmonella, and if not cooked properly, can cause illness. Under cooked eggs present a food poisoning risk. Make sure to cook your eggs until the yolk and white are firm. Scrambled eggs should not be runny.
Simple precautions can eliminate much of the potential salmonella risk. As with any other perishable food, make sure you wash your hands and all preparation surfaces. Dont eat eggs with cracked or broken shells. Also, steer clear of eggs that have been out of refrigeration for more than two hours. Dont store egg dishes for more than a few days in the fridge.
All Eggs Are Not Created Equal
There are more differences between natural, organic, and free range eggs than price. How the hens are raised can impact eggs nutrient value and safety.
- Hormone-free is one label youll often see on eggs. However, hormones are never used on laying hens and are actually illegal. In other words, all eggs in the U.S. are hormone free, whether theyre labeled or not.
- Cage-free seems like a nice idea; hens arent crammed into cages. Its defined by the USDA as Hens can move freely within the building/hen house, and have unlimited access to food and fresh water during their production cycle. However, there are no space requirements. Hens can be cage-free while being kept in inhumanely small quarters.
- Free-range runs into similar issues as cage-free standards. According to the USDA, it means continuous access to the outdoors during their production cycle, which may or may not be fenced and/or covered with netting-like material.6 But theres a gray area here, too. Theres no minimum space requirement or definition of what outdoors implies.
Diet has a big impact on the health of hens and their eggs. Chickens naturally eat green plants, wild seeds, worms, and bugs. Unfortunately, none of the above labels define what hens eat. Usually, theyre usually fed corn and soy, neither of which are very good for them or us!
This method isnt regulated by the USDA. If a carton of eggs has either of these labels, there should be a Certified Humane label as well.
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How Many Eggs Should You Eat
Overall, most people can have one full egg a day without causing their risk of heart attack, stroke, or other issues to go up. But if youâre in an âat-riskâ group, you should eat no more than three full eggs per week.
If you want to eat more eggs than the suggested amount, you can take the yolk out of your eggs or use egg substitute products . Egg whites and other yolk-free products donât have any cholesterol but still have protein.
Eggs can be healthy if you eat them in moderation and follow serving size guidelines for your specific needs. But since you usually eat eggs alongside other foods, itâs also important to factor in the cholesterol amounts of those products. Butter, cheese, bacon, sausage, muffins, and other common breakfast options can add a lot of cholesterol to your normal serving of eggs.
Eating Too Many Eggs Can Still Be Risky But Most People Dont Have To Give Them Up Entirely Experts Say
In recent years, worries over eating eggs seem to have receded from public consciousness. But has the thinking about eggs really changed? Not if you ask nutrition experts.
The egg issue remains relevant, says Linda Van Horn, professor and chief of the nutrition division in the Department of Preventive Medicine in the Feinberg School of Medicine at Northwestern University. For those already at risk for heart disease and diabetes, the choices to eat eggs remain especially important, she says.
Its still risky to eat too many eggs, but you dont have to give them up entirely. How many you can eat depends on your health status. The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
The misimpression that some people have that eggs now can be eaten with abandon probably grew out of a shift in emphasis, as experts began to warn less about the cardiovascular effects of cholesterol-containing products such as eggs and more about the risks posed by other foods in the American diet. They specifically targeted those loaded with saturated fats, red meat for example, which actually pose a greater cholesterol-raising threat.
But the bottom line on eggs remains the same. You still need to be cautious.
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Are Eggs Good For You Or Not
The egg is standard breakfast fare, but many people may be wondering whether eggs are healthy.
At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D and choline .
Egg yolks also can be good for the eyes; they are significant sources of lutein and zeaxanthin, which have been found to reduce the risk of cataracts and macular degeneration, the leading cause of blindness in people 55 and older.
But egg yolks are also known for their cholesterol. A typical large egg contains 186 mg of cholesterol, more than half the amount previously recommended for daily consumption before federal dietary guidelines dropped the numerical goal in 2015, citing a lack of scientific evidence for a specific limit.
The sunny side of eating eggs?
We are probably more embracing of eggs within a heart-healthy dietary pattern than we were 20 years ago, but its still a source of dietary cholesterol, said Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center in Dallas. Eating an egg a day as a part of a healthy diet for healthy individuals is a reasonable thing to do.
A study published in May in the journal Heart found that an egg a day just may keep the doctor away.
Whether to eat eggs
The American Heart Association suggests one egg per day for people who eat them, as part of a healthy diet.
You’ll Protect Your Brain
Eggs are brain food. That’s largely because of an essential nutrient called choline. It’s a component of cell membranes and is required to synthesize acetylcholine: a neurotransmitter. Studies show that a lack of choline has been linked to neurological disorders and decreased cognitive function. Shockingly, more than 90% of Americans eat less than the daily recommended amount of choline, according to a U.S. dietary survey.
An added brain health benefit of eating eggs is attributed to their omega-3 fatty acid content. There are approximately 225 milligrams of omega-3 fatty acids in each egg. Omega-3 fatty acids are one of the most important healthy fats to have in your diet because they help prevent heart disease, arthritis, and osteoporosis. Research has also shown that omega-3s are beneficial for protecting against Alzheimer’s disease and improving cognitive function.
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Understanding Eggs And Cholesterol
Eggs and cholesterol has been the subject of debate for years. New research has emerged showing that eggs can be enjoyed as part of a healthy diet with a minimal impact on blood cholesterol levels. Were here to share the newest research on eggs and cholesterol, and to answer common cholesterol questions. Are you confused about the difference between dietary cholesterol and blood cholesterol? What does good vs bad cholesterol mean? Read on to find out.
The Importance Of Other Food Along With Eggs
It is important to consider other foods that feature in your daily diet along with eggs. Often times; eggs are a breakfast food and are paired with white bread, sausages and butter. This type of egg breakfast definitely increases your cholesterol intake and you should consider healthier options instead of sausages, white bread and butter. If you are eating an egg for breakfast and fried chicken wings for dinner; you have probably exceeded your daily limit of cholesterol intake. Hence; it is important to be calculative about your cholesterol intake when planning your daily meals. Even if eggs are largely safe in terms of cholesterol intake; you are not doing yourself any favors by combining eggs with other cholesterol rich foods.
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You’ll Fend Off Metabolic Disease
Eating eggs is one of the best ways to increase your HDL “good” cholesterol levels. People with higher levels of HDL cholesterol have a lower risk of heart disease, stroke, and other health conditions. According to a 2008 study in the Journal of Nutrition, increasing your intake of dietary cholesterol from eggs can also help reduce the risk of metabolic syndrome, a precursor to type 2 diabetes.
When you work out, your body needs protein to repair the tears in your muscle tissue from exercising. Eggs are a great post-workout snack or meal because just one has about six grams of the muscle-building macro. Whisk two into a scramble or an omelet with some veggies, and you have the perfect dish for getting lean and toned.
Micronutrients In Egg Yolks Support Eye Health
Two antioxidants found in eggslutein and zeaxanthinhave powerful protective effects on the eyes. You won’t find them in a carton of Egg Beaters; they only exist in the yolk. The antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly. In a study published in the Journal of Nutrition, participants who ate 1.3 egg yolks every day for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%!
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Are Eggs Risky For Heart Health
Q.;Does eating the cholesterol in eggs really increase your risk of a heart attack?
A.;From what we know today, here’s the bottom line: for most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease. No more than three eggs per week is wise if you have diabetes, are at high risk for heart disease from other causes , or already have heart disease.
This is definitely not what I was told by my parents, nor by my medical school professors. Back then, we knew that the cholesterol in eggs came from the egg yolks, and we knew that high levels of LDL cholesterol in the blood increased the risk of cardiovascular disease. So it seemed logical that avoiding cholesterol in the diet made sense.
Since then, however, research has shown that most of the cholesterol in our body is made by our liver-it doesn’t come from cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. But a large egg contains little saturated fat-about 1.5 grams . And research has confirmed that eggs also contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins . In fact, just one large egg contains 270 international units of vitamin A and 41 IU of vitamin D. One large egg also contains about 6 g of protein and 72 calories.
Anthony Komaroff, MD
How Much Cholesterol Is There In An Egg
An average medium size egg contains 177mg cholesterol, although it is now acknowledged that cholesterol in foods such as eggs does not have a significant effect on blood cholesterol in most people.
The amount of cholesterol in UK eggs has reduced in recent years an official Government analysis published in 2012 calculated that the amount of cholesterol in eggs was about 12% less than eggs contained twenty years previously.
The changes are believed to be largely as a result of an increase in the ratio of white:yolk in an average egg since the previous analyses in the 1980s.
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Eggs Are Among The Best Dietary Sources Of Choline
Choline is an important nutrient that is made in the liver, however, as most people dont produce enough choline to meet daily requirements, it also needs to be consumed through the food you eat.
Similar to the function of B vitamins, choline is essential for normal cell functioning, playing an influential role in brain and spinal cord development during pregnancy, cognitive development in infants and also helping to reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet had been largely overlooked.
Eggs are a rich source of choline providing more than double the amount of choline per 100g than any other commonly eaten food.; This makes eggs a highly effective and simple means of meeting your daily nutritional intake.;
To find out more about the role of eggs in pregnancy click here. And for more consumer-friendly information about choline in eggs click here.
Let’s Go Back To Our Cholesterol Topic
Do not think that there are two kinds of cholesterol, good and bad one. They are just the same cholesterol. They’ll be good or bad depending on your lifestyle, how often you do exercise, and the foods you eat.
Many medical magazines tell you about good food, good cholesterol, good exercise, good supplement, etc. for your guidance. But just simply forget all of those! I have many friends who consume a lot of eggs every day, but they remain healthy. I also have a lot of friends who do not consume egg at all, yet some are suffering from cholesterol problems.
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