IntroThey’ve been boiled, baked, scrambled, poached, deviled, fried, coddled and generally enjoyed for thousands of years. It wasn’t until the low-fat, low-cholesterol craze of the last 50 years that eggs have been unfairly and inaccurately demonized, when they are actually a superior nutritional choice.
What’s so great about them?
Eggs are the single most affordable complete protein that money can buy (that’s why Rocky ate them). Being a complete protein means they contain all 8 essential amino acids the body needs to build and repair muscle. As you may remember, these amino acids are “essential” because your body can’t create them by itself; they must be consumed. One large egg contains 6.3 grams of protein for only 80 calories! It doesn’t get much better than that. When cooked, the protein in eggs is almost 100% bio-available (meaning that your body can digest almost all of the protein and not waste it), superior to almost any other protein source on the planet. Eggs also contain 13 different essential vitamins and minerals. Additionally, eggs contain only trace amounts of carbs, are extremely low in saturated fat and are also low in sodium. They truly are a miracle food.
So why the bad rap?
About 50 years ago, the “low-fat diet” became all the rage. Eggs were quickly singled out as dangerous and bad for your health due to their fat content (about 5 grams per egg). Fast forward to the early 21st century, and nutritional dogma is finally catching up to what science has known for some time; the only fats you need to worry about are trans-fats (even in small quantities) and saturated fats (in high quantities). Check out “Fat doesn’t make you fat” for a review of the importance of this necessary nutrient. Even though eggs do carry some fat, the quantity is not high enough nor is it the type of fat that you need to worry about.
But wait, what about the cholesterol? Again, another media-created scare based on half-truths and dogma. There are two types of cholesterol, LDL (the bad kind) and HDL (the good kind). If you’ve seen the ads for prescription cholesterol medicines, you know that the goal is to lower the level of bad cholesterol while keeping the level of good cholesterol higher. While eggs do contain around 200 mg of dietary cholesterol, it’s very important to note that the relationship between the dietary cholesterol you consume and the bad cholesterol levels in your body is quite weak. In fact, current research shows us that high bad cholesterol levels in the body are linked to a diet high in saturated fat, not to a diet containing dietary cholesterol. How do eggs fit in? Only 1.5 grams of saturated fat per egg! Other recent research even shows that regular consumption of eggs actually improves your body’s cholesterol profile (it lowers your bad cholesterol level and raises your good cholesterol level).
Other facts about eggs
There are numerous benefits to including eggs in your diet. As I’ve already noted (but it bears repeating), moderate consumption of eggs can actually improve your cholesterol profile. Eating eggs can also improve the strength of your heart and the health of your vascular system. Additionally, they can help you avoid macular degeneration and cataracts (diseases of the eye). They can even help prevent blood clots. Did I mention they taste really good?
How do I know which eggs to pick?Brown, white, mixed, eco-farmed, organic, medium, extra large, AA, C…there are a LOT of choices for eggs out there. Let’s keep it simple. The color of the eggshell does not affect its nutritional profile; buy whichever one you like. Brown eggs aren’t “healthier,” and white eggs aren’t bleached (unless they say so on the packaging). For everyday consumption, you’ll want either large or extra large eggs. If you frequently want to separate the yolk from the white for preparation, look for AA eggs. The letter grade indicates how separated the yolk and the white will be. Whether you buy standard, eco-farmed or organic eggs is really a personal choice. I believe organic and eco-farmed eggs taste better, and if your wallet doesn’t mind, definitely give them a try.
Summary
Even though they’ve been given a bad rap, there’s really no good reason not to include eggs in your diet. From the complete protein profile to the incredible health benefits, everyone can benefit from eating eggs.
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