Eggs are a complete-protein food that can be included in numerous recipes and consumed solo in a healthy diet. But egg's properties have taken on mythical proportions as research into the effects of high cholesterol identified eggs as a prime suspect. Debunk the myths and figure out how to include eggs -- and which part to include -- in your diet.
Nutrition
Eggs are a convenient source of good nutrition. Each egg has 6 g of protein and measurable amounts of choline, zeaxanthin and lutein to protect memory function and vision. Nutritionists consider eggs a nearly perfect protein source that also provides vitamins A, D ,K, E and B vitamins. In addition to the vitamins and minerals, egg yolks contain cholesterol and fats. The fats in egg are the healthy kind -- unsaturated, necessary to help regulate blood pressure and absorb fat-soluble vitamins from your other food.
Cholesterol
A large egg has an average of 212 mg of cholesterol and most of that is contained in the yolk. That makes eggs a high-cholesterol food like shrimp, fatty liver and duck meat. But eggs contain almost no saturated fat, the culprit that slips into your bloodstream and can clog arteries. Eating foods that contain cholesterol is not an automatic threat to your heart because, according to Harvard Medical School, only a modest amount of cholesterol is absorbed into the blood.
Precautions
Whole eggs are fine in most diets, in moderation. But certain medical conditions and habits do raise a red flag about cholesterol and mean you should limit eggs in your diet. If your family has a history of heart disease or if you have diabetes, a healthy diet should have very low amounts of cholesterol -- about half the amount in a normal diet. Harvard University says that people with diabetes have a greater chance of developing heart disease when they consume the equivalent of an egg a day. High cholesterol, high blood pressure or a smoking habit are reasons to limit cholesterol consumption.
Recommendations
You can still enjoy eggs, even on a low-cholesterol diet, by omitting the yolks or cutting back on them. Columbia University Health System recommends using two egg whites and one yolk in an omelet for a low-cal, low-cholesterol, fluffy meal. Harvard Medical School says eating a whole egg a day should pose no problem for people in good health who limit the saturated and trans fats in their diet. Dietitians at Colorado State University Health Network point out that the recommended daily allowance for cholesterol is 300 mg or less and that yolks contain between 200 and 300 mg. You can enjoy eggs, but don't overdo it. Use whole eggs in healthy, whole-grain, home-baked dishes and skip the commercial baked goods and snacks that contain trans fats. Substitute egg whites in some recipes for a high-protein, heart-healthy diet.
References
- Harvard Health Publications; Harvard Medical School; Egg Nutrition and Heart Disease : Eggs aren't the dietary demons they're cracked up to be
- Go Ask Alice!; Unscrambling Conflicting Info About Eggs; February 8, 2002
- Colorado State University Health Network: Ask the Registered Dietician
- University of Wisconsin Stevens Point Health Service; Fats; 2000
- UC Davis; Egg Basics for the Consumer: Packaging, Storage and Nutritional Information; Francine A. Bradley, et al
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