By: San Diego Diet and Exercise Examiner Arturo Fioribello
Are eggs good for you, or bad? I can’t tell you how many times I’ve been asked this, but it’s not your fault for not knowing. The truth is, half the world has been debating this for so long now, that very few know the answer. We all know they’re a great (and cheap) source of protein, but at what expense? Let’s review some old
MYTHS
First, we need to get out of these out of the way:
Eggs raise blood cholesterol levels, which in turn, could cause heart disease. The yolk in a single large egg contains five grams of fat, so many assumed that eggs clogged up people’s arteries, especially since they also contain dietary cholesterol. WRONG.
Cholesterol is fat. Another big NO. Cholesterol content in food and the cholesterol in our blood aren’t as directly related as once thought.
Cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibers and produced vitamin D, among other things. Today, we know that the components of serum cholesterol (from a blood test) include HDL (good cholesterol) and LDL (bad cholesterol) and that elevated values of LDL relative to HDL are a more accurate determinant of risk for heart disease than total cholesterol values.
So, now that we have those out of the way, let’s look at what they contain besides cholesterol:
Vitamin A
Vitamin D
Vitamin E
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin B12
Folate
Pantothenic acid (B5)
Calcium
Phosphorus
Magnesium
Iron
Zinc
All of this with only 71 calories, no carbohydrates and five grams of fat! They are also one of the best sources of protein. Egg protein is easily assimilated and contains all nine essential amino acids necessary for proper metabolism.
The lecithin found in eggs emulsifies fats and improves digestion. It supports liver function, reduces the chance of cholesterol-clogged arteries and prevents the formation of kidney and gallstones. It also serves as a source of choline and inositol, which support proper nerve transmission and brain function. Eggs are one of the few sources of these nutrients in our diets.
If that wasn’t enough, egg whites contain the purest form of protein found in whole-foods. It is so high that nutritionists use them as the standard when comparing other whole-food proteins. Their “biological value” — a measurement used to determine how efficiently a protein is used for growth — is 93.7. Milk, fish, beef, and rice respectively have a bio value of 84.5, 76, 74.3, and 64. Why do you think eggs have been a staple to bodybuilders and athletes?
So, as you can see, the answer to the age-old question, “Are eggs good or bad?,” is………….. GOOD!! Of course, in moderation. Too much of a good thing can also turn bad, like in anything else. Depending on your diet and what else you consume in a day, moderate could mean anywhere between 1-4 eggs per day, so use your judgment and take solace in the fact that eggs are safe to eat everyday! In fact, you should be consuming eggs, everyday!
Facts you may not have known about eggs:
A large egg contains an average of 6.3 g of protein.
A fresh egg tastes far better than a stale one. How to tell the difference? Place the egg in a bowl filled with cold water. If it sinks to the bottom, it’s fresh. If it stands up but still remains on bottom, it’s significantly less fresh, and if it floats, it’s old. Fresh eggs also tend to have cloudy whites while old eggs often have watery, runny whites.
The American Egg Board advises that grills should never be set higher than 250F. Anything above that will leave the interior raw while burning the outside. If an egg has runny parts, it means it is still not cooked properly
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