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Eggscellent Nutrition


By +Janice D'Agostino on Apr 13, 2012 10:00 AM in Recipes

An Egg today is better than a Hen tomorrow. - Benjamin Franklin (1706-1790) ‘Poor Richard's Almanac’

Like Ben Franklin, my father’s farmer family enjoyed a diet that would have greatly concerned nutrition scientists in the 1970’s. They ate eggs with abandon - freshly laid that morning eggs.  Yet, somehow, they remained mostly slim and coronary disease free.  How could this be so? The body of research from the 1970’s clearly showed that egg yolks are a source of significant dietary cholesterol and that we should dramatically reduce the number of eggs in our diet to lower our cholesterol scores. This made perfect sense at the time. However, later controlled studies of egg eating and non-egg eating populations did not back up that hypothesis.

Archived in the Journal of the American College of Nutrition are a large number of very well referenced articles detailing modern nutritional science about eggs. Turns out eggs are not only delicious, but they are very good for you. The yolk contains nutrients that improve your good cholesterol number - minerals, folate, B vitamins, proteins, and monounsaturated fatty acids - all good things for cardiovascular health. This article from the Journal details the interesting history of egg nutrition. If, like me, you confront a family history of macular degeneration – eat an egg and enjoy some eye health from the lutien and Zeaxanthin. Eggs are a complete protein source in that they contain all eight of the essential amino acids - and the price is often much lower per serving than meat.

Of course, as with all foods, one simply needs to not go overboard in quantity. Just because one or two are good for you doesn't mean you should eat a dozen in one sitting...no matter how tasty the recipe. To get all the good stuff in an egg, you do need to eat the yolk as that’s where so much of the nutrition sits ready to be used.

I'm a firm believer in eating the best quality food you can - it's far cheaper than a trip to the doctor for medication resulting from less than stellar nutrition. Imagine a tomato grown in depleted soil and one grown in well mulched fertilized soil; which do you think would be more nutritious? The same idea is easily applied to the egg. Check the freshness dates on the carton and, if you can, do get eggs from humanely raised chickens. Crack open two eggs for your own comparison test. Open one from a cheap brand and one from a humane brand and compare the yolk. Unless there are shenanigans with the labeling, you should find that the yolk in the egg from a naturally raised chicken is larger and deeper in color which indicates a quality high nutrition egg. 

Deliciousness with Eggs:

This is one of my favorite work day breakfasts. Fast and delicious - Egg, Turmeric, and a Tortilla.

Michael’s Skillet Frittata with Spinach and Cheese is so fast and simple to make it will become your go-to on a work night Frittata! 

Oven Baked Spinach Frittata is another of my favorite ways to make a no-flip Frittata! It makes enough so that there are left overs for sandwiches the next morning!

This simple version of Egg Salad is a delightful low yolk high white recipe I found using the recipe search bar at Calorie Count. 

Aline’s Shrimp and Scrambled Egg is a unique Louisiana treat from my Cajun friend! 

Country Hen has quite a number of good recipes on their website, including this one for Egg Drop Soup. You'll also find a lot of interesting Egg Facts on this website.

Or try this contest winner for Egg Chard Pie.

Poaching an Egg is a great way for a calorie counter to cook an egg as it requires no fat at all. Everyone has their favorite method. You can even get little tools and gadgets to use on the stove top to hold the egg in a perfect shape – or get a little gizmo that will poach it in the microwave for you. Here’s a very basic way to poach an egg. About.com put together a simple slide show illustrating how to make Perfectly Poached Eggs.

If you are still unsure about how eggs and cholesterol apply to you and are concerned about adding whole eggs to your diet, try making your egg scrambles with one whole egg supplemented with a serving or so of low calorie high protein egg whites. That way you get the best of both worlds.

Your thoughts….

Do you only eat egg white or do use the entire egg? What is your favorite way to fix an egg? Do you buy whatever egg is on sale or do you buy free range eggs? Do you keep chickens so you can collect fresh eggs? Can you tell the difference? Do you find that eating an egg at breakfast helps keep you fuller longer? Share your favorite egg recipe with all of us here! If you would like you recipe to be considered for the CC Palate, send it to me by pmThis article may be reprinted (including bio) with prior permission from the author.



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Comments


I could live on eggs morning noon and night



2 eggs every morning has been part of fitness transformation.



I take two egg whites every morning...thus retaining the proteins and eliminating the cholestrol...



I usually limit my whole egg intake to two a week, while egg whites are unlimited.


This is really interesting, as I have been dumping the yolks for quite some time, or only using one whole egg to one or two egg whites. I was scared off of yolks in the 90s, but I think I'll bring them back into my diet. :-)



I eat one every morning on a light English muffin, best way to start the day and I don't get hungry.



I could also live on Eggs Morning Noon and Night. They are by far my most fovorite food in the world



All the nutrition in eggs is contained in the yolk, not the white.  I eat one whole egg every morning with my oatmeal.  Throwing the yolks away is flushing the nutrition down the drain.  



I really can't relate to people throwing away the yolks.. 

That's where all the nutrition is! It annoys me that if I eat an egg , on top of anything with even a hint of cholestrol, I go over the recommended daily limit. Too crazy I think!

 



"egg"sellent article!  I love eggs scrambled with peppers and onions (cooked) add a little hot sauce for metabalism enhancement!



This is old news, so why are people still not eating the yolks!  Eating cholesterol in eggs does not affect your cholesterol levels!



I never eat just egg whites, I always eat the whole egg, and my cholesterol numbers have always been really good.  I kills me to see people throwing away perfectly good yolks when to me, it's the tastiest part of the egg.



It is a common misconception that a higher intake of cholesterol will increase blood cholesterol levels; especially LDL.  This misconception is due to an oversimplification of the process of how cholesterol gets into the blood.

To make a long story short; its not as simple as "in my mouth, in my blood." This theory has been proven false by many studies, except in patients with familial hypercholesterolemia; a rare disorder.  It turns out that cholesterol is extensively processed and stored; only being released when it is needed...

When is it needed? When there is vascular damage.  Smoking, high blood sugars, high blood pressure, etc. signals for the release of more cholesterol into the blood to try and repair the damaged vessels as LDL... It just so happens that in the process, these LDL can become damaged, and the immune system causes atherosclerosis by attacking these modified molecules.

So, if you want low LDL cholesterol, eggs should actually be the LAST thing you eliminate!  First should be eliminating smoking, exercising more, and keeping blood sugar down.



My go-to lunch throughout my 60 lb weight loss was 2 egg whites, tomato and cheese on whole wheat bread. Now that I am working more on nutrition, I have gone back to whole eggs. My cholesterol levels are excellent! I still prefer an egg white veggie omelette over a whole egg version, though, just because it is lighter that whole egg and the veggie flavors really stand out.



Eggs are delicious and a great value.  Since having breast cancer, I only buy organic eggs.  More expensive, yet at $3.84 a dozen, they are still only $0.32 a piece!  Try finding another high quality protein at this price.  I like one for breakfast, scrambled in the microwave using a light spray of olive oil.  Sometimes I add a small amount of low fat mozarella cheese and cooked veggies.  So delicious and quick. 



I don't eat eggs very often. I love them, but I switched to egg beaters when I started loosing weight, and I love the taste and the ease of using them that I never switched back. I will have an occasional whole egg (either hard boiled or oil free fried), but I mean 1-2 a month.
My favorite way to eat egg beaters is either in a frittata or an omelet with mushrooms, onions, peppers, tomatoes, spinach, and salsa on top. I do not add cheese or use oil/butter.

I also rarely use eggs in baking. I tend to bake vegan because it's lower calories, higher nutrients, and delicious. I will use a 'Flax Egg' or 'Chia Egg' in place of the eggs in a recipe. And I use Almond Milk in place of milk. I use Unsweetened Applesauce in place of oil.

I also replace all the refined sugars with other things like Agave Nectar, Stevia, Date Paste, Real Maple Syrup, Bananas, etc. (no fake sugars or refined sugars).

And because I am gluten intolerant I replace flour with gluten free flours that have more fiber or nutrients, like Oat Flour (made by blending GF oats in a food processor), Almond Flour, Brown Rice Flour, etc.



I love eggs! I usually scramble 2 whole eggs with 2 egg whites, add 2T of salsa, and mix with a baked sweet potato. SO GOOD! I used to buy organic eggs until I had to tighten up my budget a bit, so now I buy the eggs that are on sale. If I don't have time to make eggs for breakfast, I'll either bring them to work for lunch and cook them in the microwave or have them for supper. I also like having a hard-boiled egg on whole grain toast with peanut butter. :)



I love eggs! And I love chickens :)

To go on a tangent... that is just to get you thinking of all the angles... (I am NOT promoting one egg production type, and I'm not sharing my preferrence!) 

Keep in mind if you are thinking cage free/free range that does not always mean life is 100% more awesome for the chickens. Free range chickens (not talking a tiny backyard flock, i mean commercial free range) have higher incidences of canabalism as well as worm infections (some of which worm types can be passed into the eggs - I would guess they'd die when you cooked them anyway, but I'm not a worm expert!) - so while I love watching chickens frolic around in grass and foraging and running freely as much as anyone remember there are some valid reasons why commercial facilities are set up the way are - reasons including chicken health.... there may be trade offs for each type of operation. Best health versus socialization versus freedom to express chicken behaviors.... besides more exposure to disease/parasites and predators, keep in mind that lots more social contact is not always the best thing for a chicken. Chickens like to establish a flock order within their space. With a large flock, in an open and unregulated space, the chicken has contact with lots of other chickens, including new incoming egg layers - this means more fights for pecking order and territory (pecking leads to cannablism in some cases... NOT pretty but it happens...)

In short, IF you are interested in the welfare of your egg laying chickens, do your research, ask questions of the egg producers, and take all factors into account! Don't just relay on labels as your rule unless you are aware of all of what that label MAY yet allow/entail... then go buy your eggs :)



So all the posts from before criticizing me for my 3+ a day habit...

WHERE'S THE APOLOGIES???

My TC has dropped 30 points and my HDL has gone up by an amazing 64%!! All from doing a low carb high fat diet where eggs have been an integral part and all in less than 3 months.

Thank you eggie wegs


My mom is a personal trainer and nutrition fanatic and her regular breakfast is a bowl of oatmeal topped with blueberries and FOUR boiled eggs (two with the yolk, two without. The dog gets the extra yolks...geesh! :P ). She says it keeps her feeling full (and it should!)



I started using your site and was APPALLED at the way you have the nutritional settings on an egg that I quit using you. I have my own chickens and eat eggs almost daily. Read your own article and adjust accordingly.



Without sounding paranoid, I really believe the reports that come out warning us about certain food items is a political ploy for whatever current reason! Notice how after a time, "they" reverse the message? My motto: Think for Yourself, use your common sense, listen to your intuition--or gut feelings. To me, any food that comes in it's own handy dandy package is a fantastic nutrition source!

And the parent product, chicken! What would we do without them?Laughing



I am very fortunate to be able to go out to my chicken coop each morning to gather my breakfast...I have not always been able to eat eggs...Before I had my own chickens, everytime I ate an egg from the store I would get a terrible stomach ache as soon as it hit my stomach..I don't know if it was caused from the egg  itself or the egg wash which is on the egg..The rich coloured yokes of eggs from your backyard are so delicious..I would encourage anyone who could have a few chickens in their yard to go for it...You don't need many..I only have four laying hens and I always have more eggs than I need as I don't bake.



I love hard cooked and poached eggs!  I could eat a nice runny poached egg every morning for the rest of my life and never tire of it; it's so divine.



I enjoy making very thin egg crepes (no flour). The I use them as wraps for low sodium turkey breast, etc.  Lots of protein--no carbs.



I only eat egg whites and eat one to two every morning. I usually make an egg scramble with what ever I have in the fridge. I never use olive oil as most of the above recipes call for. For less calories I simmer with low sodium chicken broth. I eat my egg scramble with one 50 calorie tortilla.

My egg scrambles average 300 calories or less.  What a why to start a morning!Tongue out



Through my journey of losing over 100lbs I have eaten anything between 2-8 eggs a day... since I've been looking into nutrition I have not come across a single reason to limit eggs, especially the yolk... that is the healthiest/tastiest most nutrition rich part. 

Please stop being afraid of good animal/saturated fats and cholesterol, there is absolutely zero reasoning behind it and it IS detrimental to health. 



Poached or scrambled (on the stove top)  with whole wheat toast is my preference.  I am not a fan of just egg whites. I found a long time ago that a single egg with toast would keep me going right up to lunch... no snacking required.  A great way to lose weight!  My only regret is it is impossible for me to get the true free range eggs I used to get in England where we could go to a local farm and get them. they were from small flocks running round the farm yards.   I can't keep chickens where we live.



My favorite way to eat an egg is poached resting on a bed of browned, cubed potatoes, salted and peppered with a dash of hot sauce and sliced tomato on the side. Yum!  After an egg breakfast I feel more energetic and less hungry until lunch.  My eggs are grown locally in my small area.  I like to boil a few eggs to keep in the fridge for snacks or additions to salads.  Eggs are wonderful!



do you have a recipee for the flourless egg crepes



I've recently been into eggs again. My favorite way to eat them is 2 or 3 eggs scrambled w/ salt and pepper, no milk added either and not mixed until cracked and in the pan. I don't like them fluffy or equaly mixed before hitting the pan.

I do love ketchup and cheddar or daiya cheddar cheese in addition sometimes. But at home I don't eat eggs because we eat vegan.

But when I visit my parents, I eat fish and eggs and sweets that may have milk in them, so anyways scrambled eggs are delicious and I hope this study is right. My hubby is vegan 100% and though we used to eat brown cage free eggs all the time when he was merely vegetarian, we loved them and I did notice that the yolks were a very large deep orange color in comparison to the standard little white eggs that my parents buy.

I'm loving the stories of ppls cholesterol being great while still including eggs in their diet.



I've never understood the egg white only trend either.  Egg whites have no taste, no nutrition, no color, nothing.  All the nutrition is in the yolk, the best part.  Most mornings I have an egg either scrambled or poached, topped with 25 grams of avocado, and 25 grams of tomato, and half a slice of swiss cheese.  Very nutritious and great for belly bloat.



I eat 2 egg whites and one egg about 4 times a week.



Wow. Love the creative ways  some of you are eating your eggs. Thanks for sharing!  I thank my little chickens every  day for producing their wonderful little eggs. They are Silkies - a minature chicken and a very entertaining pet as well as egg producer.  They roam the back yard and produce lovely dark yellow yolks that are a far bigger percentage of the egg than factory farmed eggs. Delicious.



I think it's what we do to eggs that often raises our risk levels, frying or adding high fat compliments. Beyond that I recently learned that sugar overloading will raise your cholesterol levels much quicker and many people are completely unaware of these risks, consuming low fat this and that's which are loaded with sodium and sugar. We really do need a nutrition guideline face lift!

 

 



I generally only buy free range-organic eggs because I prefer to know that the eggs I buy have come from chickens that are treated well. Mostly I am lucky enough to have eggs from a friend that keeps a free range flock.
But there are lots of studies that show that there is little or no nutritional difference in free range/organic vs factory farmed eggs. It's purely an ethical consideration.  I know they look different when you crack them open, but they are not necessarily different in nutritional analysis.



Too bad I don't have enough enzymes to digest them - or animal fat, in general :( I can't have more than 2 a week.  I love eggs! They are super-great!



I am so confused about the cholesterol in the egg.  Is the cholesterol good LDL?  If not, I am already at my limits for cholesterol which means that as much as I like eggs, I can only eat 2 whole eggs/week.



I love eggs, eat two almost every day.  This morning I had my two eggs with three chopped asparagus, less than a 1/4 cup chopped ham (left over from Easter) and a super thin slice of cheese.  Marvelous!  I am blessed to have chickens in my yard that I am able to harvest eggs from, so I know they are good and nutritious.  I think we all need to think about everything we are told, and see if it really makes sense.  People have been eating eggs for centuries.  Along with real butter and cheese and meat and fruits and vegatables in their natural forms.  The more we process our food the harder it is for our bodies to do something with it. 



I absolutely LOVE fried eggs with a runny yolk but since I've turned to healthier cooking methods I now poach my eggs :) I still get that delicious runny yolk to dip my toast in! Yum



Original Post by: justnozy

I am so confused about the cholesterol in the egg.  Is the cholesterol good LDL?  If not, I am already at my limits for cholesterol which means that as much as I like eggs, I can only eat 2 whole eggs/week.


Cholesterol in eggs is dietary cholesterol, which was once thought to be harmful simply because it is cholesterol.  However, later studies have shown that what actually raises bad cholesterol in humans is saturated fat, not dietary cholesterol.  Of course, that's just another study, and next year it may be something else, but generally eggs are a nutritious food if eaten in moderation, just like anything else.



Why do I get a big red square on my analysis telling me cholesterol's too high when I have only one egg?   Contradictory information breeds confusion.  If dietary cholesterol doesn't have a direct effect on blood cholesterol - take it off the analysis, or raise the limit to reasonable levels.

I know it's silly, but I hate seeing red on that chart...

That said, I usually mix one whole egg with egg white (2) in my omelettes.  I don't throw away yolks, I purchase cartons of egg white.  I like the lighter flavour.



i dont eat more then 2 eggs a month if any. i like them but as i only  eat  high   fiber  cereal with  fresh  fruit  and soy yogurt or just  fruit breafast.  i dont need  eggs. i have no problems with  bad  cholesterol blood pressure or  blood sugar. i have no health  problems  at all. i just smoke  but i love to smoke and it helps me to avoide over eating and  if  when  im middle aged about over 60 it makes me ill.  i dont care


since the accedent i was in almost 17 years ago  which ruined my life in many areas.  i dont care as long as i stay slim and alone thats alll that is important. i hate  myselfe  anyway



Original Post by: rikosmom

Why do I get a big red square on my analysis telling me cholesterol's too high when I have only one egg?   Contradictory information breeds confusion.  If dietary cholesterol doesn't have a direct effect on blood cholesterol - take it off the analysis, or raise the limit to reasonable levels.

I know it's silly, but I hate seeing red on that chart...

That said, I usually mix one whole egg with egg white (2) in my omelettes.  I don't throw away yolks, I purchase cartons of egg white.  I like the lighter flavour.


Saturated fat does not raise "bad" types (small dense particle size / damaged) cholesterol either.

Artificial transfats and excess poly unsaturated fats do this along with excess sugar; again this is simplified and incomplete

The point remains that natural animal saturated fat and cholesterol are EXTREMELY healthy for us, perhaps the healthiest possible foods we can consume.



We have 9 laying hens who have a lovely free-range existance on our hilly/foresty property. They get to eat all sorts of interesting things all day long which are ALL NATURAL! Sooo... we obviously enjoy the best of the best when it comes to eggs. We typically get 7 a day. And when we have a surplus, I sell them to my co-workers ! I love it when I sell them to a person who has never had farm fresh free range chicken eggs before... usually they come back and comment on the "very dark strange orangeish-red" color of the yolks. They ask me, "are they really safe to eat?"... I laugh and say YES, that means they are healthy and fresh !



I love eating an egg. Earlier I was eating one egg a day but for the past few days I have been alternating eating two eggs every second day still keeping it to 7 eggs in a week. I always wonder is it ok to eat 2 whole eggs everyday?



Original Post by: ni9

I love eating an egg. Earlier I was eating one egg a day but for the past few days I have been alternating eating two eggs every second day still keeping it to 7 eggs in a week. I always wonder is it ok to eat 2 whole eggs everyday?


Its ok... but it would be better if you ate more :)... eggs are absolutely jam packed with nutrition (especially the yolk) and satisfying protein (whites)... good quality eggs really are one of the best foods you can eat (providing you don't have an allergy to the proteins as some do)

I get through 3-8 per day on average :)



"Unless there are shenanigans with the labeling, you should find that the yolk in the egg from a naturally raised chicken is larger and deeper in color which indicates a quality high nutrition egg."

I don't know where you get your 'facts' from, but this conclusion about yolk color is complete nonsense.  The color of an egg's yolk is dependent on the type of feed that the egg laying hens receive.  A hen with a primarily wheat-based diet will produce eggs with light yellow yolks.  A hen with a primarily corn-based or alfalfa-based diet will produce eggs with darker yellow/orange yolks.  There is absolutely no difference with regards to animal welfare, food safety or nutrition, when comparing light-yolk and dark-yolk eggs.



Egg yolks, seem to be high in sodium, I have high blood pressure.  Should I stay away from them.



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