An introduction to eggs...
Both the white and yolk of an
egg are rich in
nutrients - proteins, vitamins and minerals with the yolk also containing
cholesterol, fat soluble vitamins and essential fatty acids. Eggs are an
important and versatile ingredient for cooking, as their particular chemical
make up is literally the glue of many important baking reactions.
Since the domestication of the chicken, people have been enjoying and
nourishing themselves with eggs. As a long time symbol of fertility and
rebirth, the egg has taken its place in religious as well as culinary history.
In Christianity, the symbol of the decorated egg has become synonymous with
Easter. There are lots of different types of egg available, the most commonly
raised are chicken eggs while more gourmet choices include duck, goose and
quail eggs.
Nutritional highlights
Eggs are a very good source of inexpensive, high quality protein. More than
half the protein of an egg is found in the egg white along with vitamin B2 and
lower amounts of fat and cholesterol than the yolk. The whites are rich sources
of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg
yolks contain more calories and fat. They are the source of cholesterol, fat
soluble vitamins A, D, E and K and lecithin - the compound that enables
emulsification in recipes such as hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty acids, depending on what the
chickens have been fed (always check the box). Eggs are regarded a 'complete'
source of protein as they contain all nine essential amino acids; the ones we
cannot synthesise in our bodies and must obtain from our diet.
One medium egg contains:
|
76 calories
|
7.5g protein
|
5.1g fat
|
1.4g sat fat
|
|

Did you know...
A study published in
Paediatrics magazine has suggested that giving young
children just one egg a day for six months, alongside a diet with reduced
sugar-sweetened foods, may help them achieve a healthy height and prevent
stunting.
The cholesterol question
For years eggs have been considered more of a health risk than a healthy
food. This is because they were considered a high cholesterol food, so those
with high cholesterol levels were advised to avoid them. We now know that the
cholesterol found in food has much less of an effect on our blood cholesterol
than the amount of saturated fat we eat. If you’ve been advised by your GP to
change your diet in an attempt to reduce your blood cholesterol levels, the
best thing to do is to keep to daily guideline intakes for saturated fat (20g
for the average woman and 30g for the average man) opting instead for
mono-unsaturated fats found in olive and rapeseed oils. It's also a good idea
to increase your intake of fruit, vegetables and fibre whilst minimising sugars
and refined carbs.
If you are concerned about your cholesterol or are unsure whether
it is safe for you to consume eggs please consult your GP.
Top 10 Health Benefits of Eating Eggs
Eggs are among the few foods that
I would classify as "superfoods."They are loaded with nutrients, some of which are rare in the modern diet. Here are 10 health benefits of eggs that have been confirmed in human
studies.
1. Eggs Are Incredibly Nutritious
Eggs are among the most
nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a
baby chicken.
A single large boiled egg contains:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain decent
amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc
This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for
health.
Really... eggs are pretty much the perfect food, they
contain a little bit of almost every nutrient we need.
If you can get your hands on pastured or Omega-3 enriched eggs, then these
are even
better. They have more Omega-3s and are much higher in Vitamin A and E.
Bottom Line:
Whole eggs are among the most nutritious foods on the planet, containing a
little bit of almost every nutrient we need. Omega-3 enriched and/or pastured
eggs are even healthier.
2. Eggs Are High in Cholesterol, but They Don't Adversely
Affect Blood Cholesterol
It is true that eggs are high in cholesterol.
In fact, a single egg contains 212 mg, which is over half of the recommended
daily intake of 300 mg.
However... it's important to keep in mind that cholesterol in the diet
doesn't necessarily raise cholesterol in the blood.
The liver actually produces large amounts of cholesterol every single day.
When we eat more eggs, the liver just produces less cholesterol instead, so it
evens out.
The response to egg consumption varies between individual:
- In 70% of people, eggs don't
raise cholesterol at all
- In the other 30% (termed
"hyper responders"), eggs can mildly raise Total and LDL
cholesterol
However, as I will outline later in the article, the situation is a bit more
complicated than that and these changes are actually beneficial.
(Exceptions... people with genetic disorders like familial
hypercholesterolemia or a gene type called ApoE4 may want to minimize or avoid
eggs.).
Bottom Line:
Eggs are high in cholesterol, but eating eggs does not have adverse effects on
cholesterol in the blood for the majority of people.
3. Eggs Raise HDL (the "Good") Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the
"good" cholesterol.
People who have higher levels of HDL usually have a lower risk of heart
disease, stroke and various health problems.
Eating eggs is a great way to increase HDL.
In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.
Bottom Line:
Egg consumption consistently leads to elevated levels of HDL (the
"good") cholesterol, which is linked to a reduced risk of many
diseases.
4. Eggs Contain Choline — an Important Nutrient
That Most People Don't Get Enough Of
Choline is a nutrient that most people don't even know exists.
Yet, it is an incredibly important substance and is often grouped with the B
vitamins.
Choline is used to build cell membranes and has a role in producing
signalling molecules in the brain, along with various other functions.
Dietary surveys have shown that about 90% of people in the U.S. are getting
less than the recommended amount of choline.
Whole eggs are an excellent source of choline. A single egg contains more
than 100 mg of this very important nutrient.
Bottom Line:
Eggs are among the best dietary sources of choline, a nutrient that is
incredibly important but most people aren’t getting enough of.
LDL cholesterol is generally known as the "bad" cholesterol.
It is well known that having high levels of LDL is linked to an increased
risk of heart disease .
But what many people don't realize is that there are subtypes of LDL that have to do with the size of the
particles.
There are small, dense LDL particles and then there are large
LDL particles.
Many studies have shown that people who have predominantly small, dense LDL
particles have a higher risk of heart disease than people who have mostly large
LDL particles
Even if eggs tend to mildly raise LDL cholesterol in some people, studies
show that the particles change from small, dense to large LDL... which is a
good thing
Bottom Line:
Egg consumption appears to change the pattern of LDL particles from small,
dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
6. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits
for Eye Health
One of the consequences of aging is that eyesight tends to get worse.
There are several nutrients that help counteract some of the degenerative
processes that can affect our eyes.
Two of these are called Lutein and Zeaxanthin, powerful antioxidants that
tend to build up in the retina of the eye .
Studies show that consuming adequate amounts of these nutrients can
significantly reduce the risk of cataracts and macular degeneration, two very
common eye disorders .
Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.
In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks
increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.
Eggs are also high in Vitamin A, which deserves another mention here.
Vitamin A deficiency is the most common cause of blindness in the world.
Bottom Line:
The antioxidants Lutein and Zeaxanthin are very important for eye health and
can help prevent macular degeneration and cataracts. Eggs are high in both of
them.
7. In the Case of Omega-3 or Pastured Eggs, They Lower
Triglycerides as Well
Of course, it doesn't just matter what we eat... it also matters what the
foods that we eat, ate.
In this regard, not all eggs are created equal. Their nutrient composition
varies depending on how the hens were fed and raised.
Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds
tend to be much higher in Omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a
well known risk factor for heart disease.
Studies show that consuming Omega-3 enriched eggs is a very effective way to
reduce triglycerides in the blood. In one of the studies, just 5 omega-3
enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.
Bottom Line:
Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty
acids. Eating these types of eggs is an effective way to reduce blood
triglycerides.
8. Eggs Are High in Quality Protein, With All the
Essential Amino Acids in the Right Ratios
Proteins are the main building blocks of the human body.
They're used to make all sorts of tissues and molecules that serve both
structural and functional purposes.
Getting enough
protein in the diet is very important and studies show that currently
recommended amounts may be too low.
Well... eggs are an excellent source of protein, with a single large egg
containing 6 grams.
Eggs contain all the essential amino acids in the right ratios, so our
bodies are well equipped to make full use of the protein in them.
Eating adequate protein can help with weight
loss, increase muscle mass, lower blood pressure and optimize bone
health... to name a few.
Bottom Line:
Eggs are fairly high in quality animal protein and contain all the essential
amino acids that humans need.
9. Eggs Do NOT Raise Your Risk of Heart Disease and May Reduce
the Risk of Stroke
For many decades, eggs have been unfairly demonized.
It has been claimed that because of the cholesterol in them, they must be
bad for the heart.
Many studies published in recent years have examined the relationship
between egg consumption and the risk of heart disease.
In one review of 17 studies with a total of 263,938 participants, no
association was found between egg consumption and heart disease or stroke.
Many other studies have led to the same conclusion.
However... some studies have found that people with diabetes who eat eggs
have an increased risk of heart disease.
Whether the eggs are actually causing the increased risk isn't
known, because these types of studies can only show statistical association.
They can not prove that eggs caused anything.
It is possible that diabetics who eat eggs are less health conscious, on
average.
On a low-carb
diet, which is by far the best diet for diabetics, eating eggs leads to
improvements in risk factors for heart disease.
Bottom Line:
Many studies have looked at egg consumption and the risk of heart disease and
found no association. However, some studies have found an increased risk in
people with type 2 diabetes.
10. Eggs Are Highly Fulfilling and Tend to Make You Eat
Fewer Calories, Helping You Lose Weight
Eggs are incredibly fulfilling.
They are a high protein food... but protein is by far the most fulfilling
macronutrient.
Eggs score high on a scale called the Satiety Index,
which measures the ability of foods to induce feelings of fullness and reduce
subsequent calorie intake
In one study of 30 overweight women, eating eggs instead of bagels for breakfast
increased feelings of fullness and made them automatically
eat fewer calories for the next 36 hours
In another study, replacing a bagel breakfast with an egg breakfast caused
significant weight loss over a period of 8 weeks.