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Eggs are a nutritional diamond in the rough. They help with weight management by staving off hunger, are a superior source of protein, and studies have found possible links to increased brain function and decreased risk of blindness. They are also a versatile food yielding scrumptious eats such as deviled eggs, egg salad, omelets, frittatas, and French toast. On the flip side, eggs have been chastised for contributing to high blood cholesterol levels.
Supermarkets carry eggs in various sizes, varieties and price ranges. Varieties include organic, cage-free, added omega-3s and white or brown shell colors. They are also available as packaged liquid eggs, containing all egg whites or the whole egg.
The ever-changing praise and criticism of eggs have left consumers confused. Are eggs a healthy addition to the diet? Which type is the best pick? What about eggs and high cholesterol?
First let's talk size and nutrition information for the whole egg (yolk and white):
• Medium - 63 calories, 4 grams (g) fat (1 gram saturated fat), 186 milligrams (mg) cholesterol, 6 g protein
• Large - 71 calories, 5 g fat (2 g sat fat), 211 mg cholesterol, 6 g protein
• Extra Large - 80 calories, 6 g fat (2 g sat fat), 237 mg cholesterol, 7 g protein
• Jumbo - 90 calories, 6 g fat (2 g sat fat), 266 mg cholesterol, 8 g protein
What other hidden gems of nutrition do eggs provide? Whole eggs are a good source of selenium, iodine, vitamin B12, B2, and some vitamin D - the sunshine vitamin many of us lack. Egg whites are a superior source of protein. Those who toss the yolks are missing out on some of the greatest egg attributes, not to mention wasting food and money.
Did you know yolks add protein, have nutrients that may aid in brain and memory function, and help decrease the risk of blindness? A whole large egg has 6 g of protein. Most assume all the protein is in the white. The white contains 4 g and yolk has 2 g of protein. Also found in the yolk are powerful antioxidants called lutein and zeaxanthin. These antioxidants have been shown to help decrease the risk of macular degeneration, the leading cause of blindness in older adults.
Yolks also contain choline, which plays an important role in brain and memory function. Some studies show choline is a very important prenatal nutrient for expecting mothers; it aids in developing parts of the brain responsible for learning and memory. A large egg contains 125 mg of choline, approximately 22% of an adult's daily needs. More than 90 percent of American adults are deficient in choline. Older Americans are the most deficient.
But what about all the fancy eggs on the market? Are they a better bet? Once upon a time, you went to the local market and picked up a dozen eggs. There was no thought process involved. Now the egg industry has thoroughly confused us with organic, cage-free, omega-3 enhanced and cholesterol-free packaged eggs (e.g., Egg Beaters).
Organic eggs come from hens that are fed certified organic grains. No pesticides or fertilizers are used, and growth hormones and antibiotics are prohibited. Cage-free eggs were produced by hens able to roam the barn floor vs. being locked up in a cage. Omega-3 eggs are produced by hens fed a diet rich in flax seed, yielding eggs rich in anti-inflammatory omega-3s, as well as the antioxidants lutein and zeaxanthin. In all cases, you will get the same nutrition and health benefits from a fancy egg as you would from a regular egg. The only exception is that regular eggs do not have omega-3s, so this is the added bonus you get from omega-3 enhanced eggs (and you will pay for it too, but it may be worth it if you're not a fish eater).
And what about brown or white eggs? Ever since nutrition news has been singing the praises of complex carbohydrates like whole wheat bread, suddenly everyone thinks any food that is brown is better. Not true. Brown eggs and white eggs have the same nutritional value. The only difference is brown vs. white eggs come from different breeds of hen. Brown does not equal a healthier egg.
Let’s clear up the great cholesterol debate. The major culprit in high blood cholesterol is saturated fat in the diet; second in line is dietary cholesterol. Saturated fat and dietary cholesterol are two different things. Foods high in saturated fat include fatty cuts of meat, the skin on chicken, whole and 2% milk, cream sauces, ice cream, cheese and butter. Cholesterol from the diet, found in foods such as egg yolks and shellfish, do not effect blood cholesterol levels as much as saturated fats.
Patients with high blood cholesterol should keep dietary cholesterol intakes to no more than 300 mg per day, according to the American Heart Association (AHA). Try keeping egg yolk intake between two to three yolks per week. This way, you will reap all benefits the yolk has to offer without consuming too much saturated fat and cholesterol. Also keep in mind the way your eggs are prepared. Fried eggs, omelets with cheese, eggs served with hash browns or bacon will significantly increase the amount of saturated fat in your diet. So don't always blame the poor, defenseless yolk when it's accompanied by a side dish of fat-laden grease!
To decrease yolk intake, but not cut them out entirely, try making an omelet or egg salad using one whole egg combined with a few egg whites. Also, try alternating between whole eggs and packaged eggs such as Egg Beaters. They are made from real eggs, mostly whites, and get their yellow-orange coloring from beta carotene, not dye. Some packaged eggs are all whites, others have yolks. The all-white varieties contain no cholesterol.
Eggs are great any time of day. The high protein content will keep you full longer. Try deviled eggs as an appetizer or snack, egg salad using hummus instead of mayo for lunch, frittatas loaded with veggies, French toast made with whole wheat bread, vegetable quiches, and even an omelet for dinner. The possibilities are endless, so get crackin’!
If you enjoyed this article, you may also like to read about healthy dining locally on Long Island: "Healthy dinner hot spot in Garden City"
Sources:
Eggs. Retrieved July 20, 2009, from The World's Healthiest Foods Web site: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92
Nutrition Facts. Retrieved July 20, 2009, from Nutrition Data Web site: http://www.nutritiondata.com/facts/dairy-and-egg-products/112/2
Tsang, Gloria (2008, February). Eggs Nutrition: Are some eggs healthier than others?. Retrieved July 20, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/egg.shtml
Zelman, K.M. (2005, March 1). Good Eggs: For Nutrition, They're Hard to Beat. Retrieved July 20, 2009, from WebMD Web site: http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat
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