Generally, when we talk about eggs, we are referring to chicken eggs, though some other bird and reptile eggs are also edible. Chicken eggs are laid by the female birds for the purpose of reproduction. They also make a tasty and nutritious food source, depending on who you ask. Eggs are downright controversial and have been for years. There's no denying that they are nutrient-dense, which means that they are filled with vitamins and minerals. Rich in choline, eggs can help prevent birth defects when eaten by pregnant women. This high-quality, economical protein source can help build muscle strength, aid with muscle repair and growth, and prevent muscle loss for aging individuals. Egg protein is easily used by the human body because of a nearly perfect amino acid spectrum. Bodybuilders and athletes have traditionally used this protein to aid in weight management and muscle development. For those who cannot bear the taste, there are even egg protein powder supplements for your convenience.
Now to the controversy: the fat and cholesterol. First of all, most of the fat in eggs is unsaturated. A 9,500-subject study published in Medical Science Monitor in January of 2007,reports that eating one or more eggs per day does not increase the risk of coronary artery disease or stroke among healthy adults. Furthermore, a 30-year study review found no significant effect on blood cholesterol. These days, we know that there is ?good? and ?bad? cholesterol and eating eggs has shown to have little effect upon the important ratio between the two types. As always, it is best to consult with your physician about dietary issues, including your risk for heart disease.
What to Look for
Purchasing egg products can be confusing. Varieties include brown, white, cage-free, free-range, organic, Omega 3-enriched, egg whites, egg substitutes, and even eggs from vegetarian-fed chickens. Add in the various sizes, and our trip to the dairy section can become an egg nightmare. Don't worry, because it's actually pretty simple. Brown eggs, which are rumored to be "healthier," are actually just eggs from different colored chickens. White chickens lay white eggs and other species of chickens lay different-colored eggs--brown or even speckled. The other categories refer to the treatment and/or feeding of the chickens. We now understand that the way that chickens are fed can change the quality of the resulting eggs. Feeding them certain grasses, for example, increases Omega 3 heart-healthy fat in the eggs.
Liquid egg whites can be found in the dairy section for the convenience of those who choose to separate the yolks. Keep in mind that, contrary to popular belief, many of the health benefits come from the nutrient-dense yolk, including half of the protein. Egg substitutes often take out some of the fat and cholesterol. Only purchase eggs that are stored in a refrigerated case to ensure freshness. Egg protein powders can be found at vitamin and health food stores. Make sure to check their cholesterol levels, as some of the powders can contain as much cholesterol as whole eggs.
Common Pitfalls
The proper handling and cooking of eggs is very important. Salmonella bacteria is present in one of every 10,000 eggs. Other estimates report that one in 20,000 eggs are contaminated. However, proper handling and cooking can prevent most contamination from becoming a serious health risk. Purchase only un-cracked, clean eggs from a refrigerated case. Eggs should be refrigerated at all times. Avoid leaving eggs in the car for long periods of time on hot days.
Never eat raw egg whites or any egg component. Dried or pasteurized refrigerated egg whites can be used for various purposes. Further information about proper handling and cooking can be found on the website of the American Egg Board at Incredibleegg.org.
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