Photo by abhi_saveEarth
Poor, poor eggs! Ever since the Cholesterol Scare that began in the 80s, they have been deemed off limits for people with concerns for cholesterol.
But eggs don’t deserve the bad reputation! As more research had been done in this area, we now know that trans fat and saturated fats have more significant impact on our blood cholesterol levels than dietary cholesterol.
So what does that really mean? Essentially, it means that we should aim to cut back on processed foods and fatty meats rather than being meticulous about avoiding eggs.
Processed foods, such as cookies and hydrogenated oils, contain trans fat, which is a type of fat not found in nature It is synthetically produced during food processing. The body does not recognize trans fat and therefore cannot metabolize it. The trans-fat will end up circulating in the blood stream and sticking to the artery walls, increasing the chances of plaque formation, which can eventually lead to atherosclerosis and other heart related problems.
Fatty meats contain saturated fats – the type of fat that is solid at room temperature (i.e. animal fats such as butter) – which is slightly less harmful than trans fat. However, when we overload the body with saturated fats, the excess amount build up in the bloodstreams and increases the risk of developing heart diseases.
Eggs contain no trans-fat and only a small amount of saturated fats, which makes it a far more nutritious option than processed foods and fatty meats.
Thus, if you have been avoiding eggs in the past, it is definitely time to welcome eggs back into your diet!
Why? First, because eggs are loaded with good-for-you nutrients: lutein, folate, vitamin B2, omega-3 and omega-6 fatty acids. And second, because they are cheap, readily available and stores well. This nutrition powerhouse can be creatively incorporated into any meal of the day to add in lean protein and make the meal more substantial.
Here are 5 easy and tasty ways to enjoy eggs:
- Snack: Hard Boiled Eggs
- Soup: Egg Drop Soup
- Oatmeal: Minced Beef and Egg Oatmeal
- Breakfast: Basic Microwave Scrambled Eggs
- Baked: Hearty Baked Rice with Egg
One note of caution: For healthy individuals, the focus should be shift from watching cholesterol to paying attention to trans-fat and saturated fats since many studies have shown a strong association between those bad fats and developing heart diseases. However, for individuals who have high cholesterol or have known risks for heart diseases, they will need to more carefully monitor their cholesterol consumption.
More Resources:
- Eggs: Dietary Friend or Foe?
- World’s Healthiest Foods: Eggs
- Nutritional Value of Healthy Eggs
- 5 Reasons to Eat More Eggs
So, do you think eggs deserve some praise?
2 Comments
Just like other foods, if it is at all possible, people should consider how their eggs are produced. I’d like to make two points:
1.) The hens used for typical mass produced eggs are not treated very well.
2.) When I was growing up, my parents raised chickens. In the summer when the hens could scratch and forrage in the grass, the eggs had yolks that were so bright they were almost orange. So delicious!
Thanks for the post.
I think you raised a very valid point. In addition to just looking at price and nutritional value of a food, it is best for consumers to consider where their food is from. I try to support local farmers as much as I can, and sometimes even if it is a little pricier, I feel good about it because I know I’m getting quality food directly from the hands of the people who put in so much effort into growing and harvesting what I purchased.