I count myself as one of those confused about whether and to what extent eggs are a healthy addition to my diet. Love the protein, not so thrilled with the fats… Here is what the Tufts Health & Nutrition Letter has to say about it.
Category Archives: eggs
When I was a reporter on the Chicago Mercantile Exchange, one of the markets I covered was the Shell Egg Futures market. In that capacity I spoke with egg industry people regularly and found myself eating eggs regularly. Being posted on the exchange floor, it was often handy for me to bring a couple of hard boiled eggs to have for lunch as I couldn’t really leave the Exchange during trading hours. I confess to being a big fan of the incredible edible egg.
Eggs and dairy products are excellent protein sources. Eggs were off the menu for many years for people with elevated cholesterol levels because of their high cholesterol content. However, the latest research has determined that dietary cholesterol (cholesterol from food) doesn’t actually raise blood cholesterol levels for most people, although the saturated fat found in most high-cholesterol foods might. Other research has shown that egg consumption is not significantly associated with a higher risk of coronary artery disease or type 2 diabetes. Continue reading
Don’t feel bad for harboring any confusion about just how healthy or unhealthy eggs are in your diet. There has been a lot of information and, it turns out, some misinformation about the little chicken nuggets over the years. So, to put it eggs-actly straight here is the latest from the Harvard T.H. Chan School of Public Health.
Long-vilified for their high cholesterol content by well-meaning doctors and scientists researching heart disease, eggs now seem to be making a bit of a comeback. So what changed?
While it’s true that just one egg yolk has 200 mg of cholesterol—making it one of the richest sources of dietary cholesterol—eggs also contain additional nutrients that may help lower the risk for heart disease. In addition, the moderate amount of fat in an egg, about 5 grams, is mostly monounsaturated and polyunsaturated fat. It’s also crucial to distinguish between dietary cholesterol and cholesterol in the blood, which are only weakly related. The focus on dietary cholesterol alone was de-emphasized as more attention was placed on the influence of saturated and trans fat on blood cholesterol. Accordingly, the Dietary Guidelines for Americans 2015 removed the prior recommendation to limit consumption of dietary cholesterol to 300 mg per day.
I am now and have been for years a big fan of eggs. A hundred years ago, it seems, I worked on the Chicago Mercantile Exchange trading floor where I covered the egg futures market along with pork bellies, live cattle and live hog futures. In that capacity, I learned a great deal about eggs from their production to our consumption. I have posted on them numerous times. Here are a few: Eating eggs is good for you. I wrote that in the first month of this blog’s existence. Feel free to type e-g-g-s in the search box at the right to read more posts on eggs.
A new study from the University of Eastern Finland shows that a relatively high intake of dietary cholesterol, or eating one egg every day, is not associated with an elevated risk of dementia or Alzheimer’s disease. Furthermore, no association was found in persons carrying the APOE4 gene variant that affects cholesterol metabolism and increases the risk of memory disorders. APOE4 is common in Finland. The findings were published in the American Journal of Clinical Nutrition. Continue reading
What seems like a hundred years ago, I was a young reporter on the floor of the Chicago Mercantile Exchange covering, among other markets, the Shell Egg Futures market. As a result I daily came in contact with folks in the egg industry. I started eating eggs regularly and my health did not suffer in any way. If you want to read further about the benefits of eating eggs, check out this post: Is it Healthy to Eat Eggs Regularly?
BY NADYA ANDREEVA DECEMBER 21, 2013
Clean protein is harder to come by than you might think. Pesticides, heavy metals, and antibiotics are abundant in almost all factory-produced nonorganic meat, poultry, fish, dairy, and eggs. Fast food joints pump almost all of their items with food flavorings and chemicals to increase shelf life. To avoid all the negative health effects, go for the following foods whenever possible. Make friends with farmers at the closest farmers’ market, read food labels at the stores, and ask questions at the restaurants. You deserve to know where your food is coming from.
Almonds are strongly anti-inflammatory, and are a good source for healthy fats, fiber, and protein. To make almonds easier to digest, soak them overnight and peel the skins. Nuts aren’t a complete protein since they don’t have a full range of amino acids, but they serve as a great…
View original post 759 more words
Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.
I am a huge fan of eggs. I covered the shell egg futures market when I worked for Reuters and learned a great deal about them, from marketing to nutritional value. I still eat an egg almost every day.
Check out the following posts to read further on eggs:
Eating Eggs is Good for Weight Loss – WebMD,
Eggs contain many vitamins and minerals that are essential parts of a healthy and balanced diet. Below is a list of nutrients that can be found in eggs, along with a brief summary of what they are useful for:
- Vitamin A: maintains the skin, immune system and normal vision.
- Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
- Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
- Vitamin B5 (pantothenic acid): aids energy metabolism and mental functioning.
- Vitamin D: keeps bones and teeth healthy and aids absorption of calcium.
- Vitamin E: keeps the reproductive system, nervous system and muscles healthy.
- Biotin: aids energy metabolism, maintains skin, hair and the immune system.
- Choline: aids fat metabolism and liver function.
- Folic Acid: aids blood formation and tissue growth during pregnancy.
View original post 687 more words
There’s no rule that breakfast has to consist of food specifically designated for that meal. In fact, last night’s leftovers may be perfect. That’s because most people consume about 50 to 60 percent of their total daily protein at dinner, and shifting those calories to the morning may have health benefits.
1. Front-load your calories
Aim to consume 20 percent to 25 percent of your total daily calories at breakfast (up to 400 calories for women, up to 500 for men, and a bit more for vigorous exercisers). Research shows that it increases levels of the satiety hormone PYY, helping you to feel full, and may reduce the number of calories you consume at lunch, according to Heather Leidy, Ph.D., an assistant professor in the department of nutrition and exercise physiology at the University of Missouri, Columbia. It may also help you avoid overeating later in the day, which may lead to weight gain.
2. Think protein
The latest research suggests that eating protein first thing in the morning is crucial. Having 24 to 35 grams may help prevent weight gain and promote weight loss by stabilizing your blood sugar, decreasing your appetite, and making you feel full. Morning protein also…
View original post 589 more words
Let’s start with the word – breakfast. You are breaking your fast after shutting your body down in sleep all night. So, your body is ready to be nourished and made whole again. There is a need for fuel. Skipping breakfast robs your body of basic needs and puts it on the defensive right from the start. Why handicap yourself like that?
As everyone who has skipped or skimped on breakfast knows, you get hungry long before lunch time rolls around. That often means you end up snacking on convenient junk foods high in fat and sugars. You can read my Love Letter to Hostess Ho Ho’s NOT for all the reasons to avoid junk food.
WebMD in a slideshow on brain foods said, “Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers’ brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don’t overeat; researchers also found high-calorie breakfasts appear to hinder concentration.”
I recommend including some protein in your breakfast to extend the benefits.
“Protein blunts your hunger the most, and is the most satiating,” Purdue University researcher Wayne Campbell, PhD, tells WebMD. Eggs are a natural, low in calories and high in vitamins, minerals and protein.
Don’t sweat the cholesterol.
I wrote the following in my post, What is the Food Value of Easter Eggs? “The yolk of the egg contains many excellent nutrients as well as cholesterol. Don’t forget that your body needs cholesterol to function. If you don’t have enough of it in your diet, your body will manufacture it. Organic Foods says, “Recent research has also shown that consuming eggs does not lead to increase in serum cholesterol levels,”
So, do yourself and your body a favor and make time for a good breakfast, you will reap rewards from it all day long.
There are experts on both sides of the question of eggs, I wrote an extended blog post back in January Is it healthy to eat eggs regularly that discusses this in detail. I also disclosed that for years I have eaten a hard-boiled egg every morning with no ill effects. So, I come down on the side of eggs, especially boiled as opposed to fried. As far as I am concerned a boiled egg is hard to beat. (Intended.)
WebMD has a slideshow on bad foods that are good for weight loss and it leads off with eggs. I guess that the ‘bad’ element is the cholesterol question.
Here is what WebMD says in favor of eggs, “When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research suggests an egg a day is safe and nutritious for most adults — and if you eat that egg for breakfast, you’ll boost your odds of losing weight. The reason: Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach full, so you eat less during the rest of the day.” Continue reading
Not long ago a study published in the journal Athersclerosis reported that the more egg yolks a people ate the thicker their artery walls became. That indicates a higher risk of heart disease. Also, the effect was nearly as bad as from smoking cigarettes. The Egg Nutrition Center and American Egg Board voiced other ideas.
Researchers measured the buildup of carotid plaque in the arteries of 1,231 subjects. The men and women in the study were all patients at cardiovascular health clinics. For comparison’s sake, the team also measured the carotid plaque buildup of smokers in the study.
Plaque buildup increased according to age – after age 40 in a fairly steady fashion. But among the 20 percent of participants who reported eating the most egg yolks – three or more per week – carotid plaque increased “exponentially,” according to the study. The buildup equaled about two-thirds of that seen among the heaviest smokers in the group.
Arterial plaque buildup is a major risk factor for heart attack and stroke; as plaque accumulates on artery walls, it narrows the space through which blood can pass, making the heart’s job of pumping more difficult. Moreover, plaque buildups can break away from the arterial wall, forming clots that can do terrible, even fatal, damage if they reach the heart or brain.
For the record, here is the nutritional breakdown of a large (56 gram) egg from SELFNutritionData:
Total Fat 6 grams
Saturated Fat 2 grams
Cholesterol 237 mg
Sodium 78 mg
Protein 7 grams
Mr. Lazy Cook loves hard boiled eggs and eats one every day. Anyone who has ever eaten a hard boiled egg knows that peeling the skin off can be frustrating. For that reason when he saw the ad for Eggies on TV which eliminates peeling the skin, he ordered Eggies immediately.
CRACK, BOIL, TWIST Those are the words from the TV ad and also what the box says and shows. What could be simpler? If it truly were CRACK, BOIL, TWIST, the Eggies gadget might be super. Sadly, Eggies aren’t all they’re cracked up to be.
Mr. Lazy Cook was very disappointed. Once you open the box, the directions add a new procedure immediately. You must place oil inside each of the little Eggies before you put the egg inside. On TV the voice over says the special non-stick surface allows the cooked egg to come right out, but the surface isn’t non-stick at all. You have to coat it with oil. So it should be APPLY OIL, CRACK, BOIL, TWIST for starters.
After washing each of the Eggies out, Mr. Lazy Cook was dismayed to learn that an Eggie isn’t a simple cup as pictured on the box. It comes in four pieces and they screw together very delicately. This is no small consideration. The pieces have to be seated perfectly or the Eggies will leak, but it proved very difficult to get the pieces together.
I decided to cook up a batch of six Eggies hard-boiled eggs. It took me about 15 minutes to get the four pieces of each Eggie to screw together accurately. This was extremely frustrating and the precision of the process was never mentioned in the Eggies ad.
Secondly, because the Eggies are thicker than egg shells, it took longer to cook the eggs. Normally, my hard-boiled eggs cook 7 minutes and 25 seconds. But it was clear to me that the eggs weren’t cooked nearly enough at that time, so I added minutes in two-minute intervals. They ended up cooking for over 11 minutes. So, prep time increased and so did cooking time. Not much of a time saver.
When I finished, I let them set and cool for several more minutes as the directions stated. I then unscrewed the Eggies, again with some difficulty, and removed the eggs. Unfortunately, I seem to have under-oiled several of them and the eggs stuck to the inside. This possibility is never mentioned any where.
One last item not mentioned: The six Eggies were now apart and I had to wash and dry all 24 pieces before putting them away. I think it took me another five minutes to get the pieces clean which involved scrubbing with a brush to remove some of the egg stuck to various pieces.
Bottomline: The ad was terribly misleading about the complexity of using the Eggies. Even though I now have six cooked eggs that have no skins, I worked much harder to prepare them than if I had simply boiled up six eggs in a pot of water.
I suggest you don’t shell out good money for Eggies. Mr. Lazy Cook was less than eggs-cited about them, and that’s no yolk.
I got a Return Authorization from Amazon.com and sent the box back today. I bought them from Amazon instead of the TV Offer because I am constantly being confused by those people. Once I ordered a dog toy for my pooch for $9.95. There was a second one free for shipping only, so I ordered one for my daughter. Later, when I checked my credit card, I had been charged $69.95. Needless to say, I cancelled that order, too.
Someone suggested to me putting a teaspoon of baking soda into the water before boiling the eggs and there would be less sticking to the shell. It seems to be working so far. Yet another reason to pass on buying the Eggies.
You might also want to check out Another idea better than Eggies.
Seems there is a song that goes something like, “Don’t go bacon my heart. I couldn’t if I fried” or something like that.