The Healthiest Way To Eat Eggs
Saturated fat has a greater impact on blood cholesterol levels than dietary cholesterol and that means what you eat with your eggs is important.
It is recommended that eggs be eaten as part of a varied diet alongside foods that are good for the heart such as fish, fruit, vegetables, whole grains, nuts, and legumes.
Rather than worrying about eggs, focus on your whole diet, increasing fruit and vegetable intake, eating whole foods, and reducing the number of processed foods that are typically high in salt, sugar and saturated fat.
The healthiest way to cook eggs is to boil, poach, or scramble them, without using butter or adding salt. Instead of bacon, eat them with vegetables such as spinach, capsicum, mushrooms, tomatoes, or with avocado. Add extra flavour to your eggs by adding herbs and/or spices and enjoy them with wholegrain bread.
Eggs have a range of health benefits that make them an important part of a varied diet that is low in saturated fats.
Quick Answer: What Part Of The Egg Has Cholesterol
One large egg has about 186 mg of cholesterol all of which is found in the yolk. If you like eggs but dont want the cholesterol, use only the egg whites. Egg whites contain no cholesterol but still contain protein. You may also use cholesterol-free egg substitutes, which are made with egg whites.
Other Health Benefits Of Eggs
Of course, the cholesterol in eggs isnt the only thing to consider. Eggs contain a wide range of nutrients that make them a great food to eatin moderation.
As a source of protein, eggs are far less expensive than other animal sources. Each egg contains 6 grams of complete protein .
The nutrient profile in eggs is very complete. This allows the body to absorb and use many of these nutrients more efficiently. For instance, vitamin D found in eggs helps your body absorb calcium .
Eggs contain many fat-soluble vitamins and a range of other nutrients, including:
CalciumYouve probably heard calcium is important for developing strong, healthy bones. Its also helpful to maintain healthy functioning of your muscles, brain, and nervous system.
IronIron consumption helps prevent anemia and assists in hemoglobin function. This allows oxygen to flow through the bloodstream.
SeleniumSelenium helps support heart health, and is thought to play a role in keeping you sharp and focused.
PotassiumPotassium helps support healthy heart and kidney function, as well as playing a role in blood pressure regulation, muscular health, and metabolic support.
ZincZinc helps protect your body from the oxidizing effects of stress. It may also help keep you healthy in the face of seasonal bugs.
FolateThis B vitamin is critical for cellular health.
Lutein and ZeaxanthinThese antioxidants are beneficial to eye health. They protect against the effects of aging on the eyes.
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Causes Of High Cholesterol
We know so much about how to get rid of cholesterol, but what causes it in the first place?
Here are a few things that contribute to cholesterol:
- Age People that are older tend to have a higher risk of cholesterol.
- Gender Men have a higher risk of cholesterol than women, and they start being threatened by it earlier than their female counterparts.
- Ethnicity Thats right: cholesterol is racist. Certain ethnicities are prone to having higher cholesterol than others.
- Lifestyle Those that smoke, drink, and eat too much without enough exercise will always have higher cholesterol than those that live moderate lives.
- Weight Those that are overweight are much more likely to have high cholesterol than those who are at optimal weight.
- Diet Everyone knows that diet is responsible for cholesterol.
Now that you know the things that cause cholesterol, you can do your part to prevent it.
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.
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Raw Eggs And Food Poisoning
There have been improved food safety controls in recent years. So infants, children, pregnant women and elderly people can now safely eat raw or lightly cooked hen eggs, or foods containing them. Make sure that the eggs you buy have a British Lion stamp mark.
But these groups of people should still avoid raw or lightly cooked eggs that are:
- not British Lion stamped
- not hen eggs
- from outside the UK
They should have these eggs cooked through until the white and yolk are solid. This is because these groups are more vulnerable to infection and likely to have more serious symptoms of food poisoning.
People who have a severely weakened immune system and who are on a medically supervised diet prescribed by health professionals should cook all eggs thoroughly.
When eating raw or lightly cooked eggs, remember to:
- store eggs safely in a cool, dry place, such as the refrigerator
- clean all work surfaces, dishes and utensils, and wash your hands thoroughly before and after handling eggs
- avoid using eggs that are past their best-before dates
Cooking eggs thoroughly is the safest option if you are still concerned about food poisoning.
Which Fruit Is Best For Heart
Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease .
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How To Prepare Your Eggs The Healthiest Way Possible
If youre still concerned about consuming eggs in the healthiest way possible, remember that eggs can be prepared in a wide variety of ways. From eggs benedict to straight-up boiled, you have plenty of options.
From a health standpoint, boiling eggs is probably best, as you dont use any extra fat, because its boiled in water, Rissetto said. One can also use a small amount of cooking spray and cook on a pan while adding some vegetables for added fiber. Fiber helps to draw cholesterol away from the body and also helps to keep you feeling full, so nutrient-dense meals mean more bang for your buck.
Bottom line: Most people are actually really missing out on some excellent vitamins, minerals and good cholesterol when they skip the yolk. So unless you have an underlying health condition that makes dietary cholesterol consumption a bad idea, go ahead eat the whole egg.
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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Whats The Healthiest Way To Cook Eggs For Reduced Cholesterol
In general, the way you cook and eat your eggs does not significantly impact the cholesterol amount. Hard or soft boiled, fried or poached eggs and omelets all contain around 185 mg of cholesterol. Remember, egg whites contain zero cholesterol.
The healthiest way to enjoy your eggs is with the least amount of butter, fat and oil. The goal is to keep high levels of saturated and trans fats out of your meal. For example, frying egg whites in butter will add fat and cholesterol back into your dish. Opt for healthier cooking sprays like olive oil.
For a fat-free and cholesterol-free option, hard boil, soft boil or poach your eggs, then pop out the yellow yolk. These cooking methods are water-based, so they do not require the addition of oil. New to hard boiling or poaching? Check out our comprehensive guide on the most common ways to cook and eat your eggs.
We know that understanding the nutritional content of the food you feed your family is a priority. Learn more about the health benefits of eggs.
Eggs Cholesterol And An Anti
We thought it was important to discuss both parts of the egg and how they fit into an anti-inflammatory diet. Youve likely heard that eggs are high in cholesterol so it is best to eat just the egg whites. It is very common to hear people say that they would like an egg white omelet, and eggs can even be purchased in containers without the yolk. There are so many conflicting thoughts about which part of the eggs are best for you.
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Children And High Cholesterol
Research has shown that atherosclerosis, narrowing of the arteries, can start as early as eight years old. With the fact that childhood obesity is more common today, high cholesterol and its health risks is also becoming more common. Children who are overweight, have high blood pressure or have heart disease in their family need to have their cholesterol tested and follow their doctors advice for any necessary changes to their diet and lifestyle.
Cholesterol: How Low Can You Go
If youâre working to maintain healthy cholesterol levels, Egg Beaters can help.* The cholesterol in eggs is found in the yolk. Since Egg Beaters are made from all-natural egg whites, our products have little or zero cholesterol. Our Original and Southwestern varieties are a great choice if you are looking for a taste and experience similar to shell eggs. Our 100% Egg Whites have a milder flavor.
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Is It A Good Idea To Eat Eggs
Based on most evidence, the average person can eat one egg per day without increasing their risk of cardiovascular disease. Some studies suggest that an egg a day may actually help to prevent certain types of stroke and reduce your risk of macular degeneration, a serious eye condition that can potentially lead to vision loss.
How you prepare your eggs can obviously affect your cholesterol. For the most heart-healthy benefits, experts recommend that you boil, poach, or scramble your eggs. Avoid using too much butter or margarine.
Be aware of the foods you also eat with your eggs. Limit your refined carbohydrates, butter, salt, and processed meats. Instead, opt for fresh vegetables, herbs, whole grain toast, and soft margarine .
Keep in mind that some people respond differently to eggs based on the amount and intake. Hyper-responders refer to people who are more sensitive to cholesterol-rich foods. This results in a greater increase in blood cholesterol when eating foods containing even small amounts of cholesterol. You should consult your doctor and/or a dietitian to better understand your individual response to eggs.
If you do like eating eggs but have concerns about cholesterol, consider using only egg whites. Egg whites are also rich in protein but do not contain any cholesterol. Alternately, you can find egg substitutes that are cholesterol-free.
- Eating more fruits and vegetables
- Eating less processed foods
Eggs Are Part Of Heart
The new American Heart Association guidance concludes that in healthy individuals, consumption of an egg a day is acceptable in heart-healthy dietary patterns.7 In older adults, consumption of up to two eggs per day is acceptable given the nutritional benefits and convenience of eggs.8
A recent Canadian study conducted by McMaster University supports this. Their study of 177,000 people in 50 countries concluded that egg consumption is not associated with an increase in blood lipid levels or cardiovascular disease risk.9
Eggs are a highly nutritious food, especially as a source of high-quality protein. In fact, Canadas Food Guide recommends eggs for the protein foods portion of the plate.10 Eggs also provide many key nutrients that build and repair body tissue, build and maintain healthy muscles, fight infection and more. They are a natural and versatile choice for those seeking to live a healthy lifestyle.
Do you want to learn even more about how eggs support a healthy lifestyle? Click here and read our interview with Registered Dietitian Sue Mah to see her analysis of Canadas Food Guide and how eggs fit into the Guides recommendations for healthy living.
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Is Coconut Good For You
There are a lot of claims being made about coconut oil. In relation to heart health, the claims are not convincing, and there is little evidence to support coconut oil being called a ‘superfood’.
The research suggests coconut oil is better than butter for cholesterol levels, but not as good as other plant oils that are lower in saturated fat.
Avoiding The Spread Of Bacteria
There can be bacteria on the shell as well as inside the egg, which can spread very easily to other foods, as well as to hands, utensils and worktops.
These tips can help avoid the spread of bacteria:
- keep eggs away from other foods both when they are in the shell and after you have cracked them
- be careful not to splash egg onto other foods, worktops or dishes
- always wash your hands thoroughly with warm water and soap, and then dry them after touching or working with eggs
- clean surfaces, dishes and utensils thoroughly using warm soapy water after handling eggs
- do not use eggs with damaged shells, because dirt or bacteria might have got inside them
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Egg Yolks Contain Most Of The Nutrients
Yolks are the gooey golden orbs in the center of an egg and are full of flavor. Not only is the yolk the tastiest part of an egg, but it is also the most nutritious.
However, not everything about the yolk is golden when compared to egg whites. Compared to the whites, egg yolks contain:
Less protein: 2.7 grams vs. 3.6 grams. More fat: 4.5 grams or 99 percent of an eggs fat. Less magnesium: 0.85 milligrams vs. 3.6 milligrams. Less potassium: 18.5 milligrams vs. 53.8 milligrams. Less riboflavin: 0.09 milligrams vs. 0.145 milligrams. Less niacin: 0.004 milligrams vs. 0.035 milligrams. More calories: 55 calories vs. 17 calories. All the cholesterol: 210 milligrams. All the saturated fat: 1.6 grams.
Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk. In comparison to egg whites, egg yolks contain:
Thats a ton of nutrition for only 55 calories that gets left behind when you only eat the whites.
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Eggs And Cholesterol How Many Eggs Can You Safely Eat
Eggs are among the most nutritious foods on the planet.
In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.
However, eggs have gotten a bad reputation because the yolks are high in cholesterol.
But cholesterol isnt that simple. The more of it you eat, the less your body produces.
For this reason, eating a few eggs wont cause a high rise in cholesterol levels.
This article explains this process and discusses how many eggs you can safely eat per day.
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What Does The Evidence Say
- Replacing saturated fat with polyunsaturated fat decreases LDL cholesterol cholesterol and the total/HDL cholesterol ratio
- The World Health Organization found convincing evidence that substituting saturated fat with polyunsaturated fat reduces the risk of heart disease
- It has been estimated that replacing 5% of energy from saturated fat with polyunsaturated fat reduces risk of heart disease by 10%
- Replacing saturated fat with refined carbohydrate foods does not have any heart health benefits.
Are Eggs Bad For Cholesterol Levels
The short answer is no.
The latest Heart Foundation recommendations put no limit on how many eggs healthy people can eat each week. The Heart Foundation state that eggs have a minimal effect on blood cholesterol levels and eggs are encouraged as part of a heart healthy eating pattern with a reminder to be mindful of what you choose to eat with them.
CSIRO research has also shown that eggs can be enjoyed on a daily basis. The CSIRO conducted a range of research, both in clinical trials and in a survey of more than 84,000 Australians, and found that egg consumption is actually linked to a better overall diet and a number of positive health outcomes.
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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.