Research Shows That Saturated Fats Have More Impact Than Dietary Cholesterol On Your Heart Health
Saturated fats raise LDL cholesterol more than cholesterol in the food you eat, meaning that foods lower in saturated fats like eggs, fish and other lean proteins are healthier options than fatty meats, full-fat dairy, fried or processed foods. But be mindful of how youre cooking your healthy eggs! Frying your eggs in saturated fats like lard or butter, or serving your eggs with high fat foods like bacon, can compromise the heart-healthy benefits eggs bring to your plate.
Raw Eggs Can Cause Food Poisoning
There are food safety concerns related to eating raw or undercooked eggs.
In fact, raw eggs arent considered safe to eat due to the risk of contamination with a harmful genus of bacteria called Salmonella.
Salmonella food poisoning can cause fever, cramps, and dehydration. Infants, older adults, those who are pregnant, and people with weakened immune systems are at an increased risk of serious illness.
The best way to prevent salmonella sickness is to refrigerate store-bought eggs as soon as you get home and make sure to cook them thoroughly before eating them. They should reach a core temperature of at least 160°F .
If youre going to use and eat raw or undercooked eggs, such as in some dessert recipes, opt for pasteurized versions to be safe.
Since eggs are high in cholesterol, theyve historically been claimed to raise blood cholesterol and increase heart disease risk. Today, moderate egg consumption appears to be safe. Eating raw or undercooked eggs can present food safety risks.
Everything You Wanted To Know About Eggs & Nutrition
Though weve been eating eggs long before recorded history, were still only now learning just how essential they are to our health – and science is starting to uncover the truth behind long-held beliefs and misconceptions about eggs.
Explore the tiles below and learn everything you need to know about the nutritional benefits of eggs with Australian Eggs today.
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Grading By Quality And Size
The U.S. Department of Agriculture grades eggs by the interior quality of the egg and the appearance and condition of the egg shell. Eggs of any quality grade may differ in weight .
- Eggs have whites that are thick and firm have yolks that are high, round, and practically free from defects and have clean, unbroken shells.
- Grade AA and Grade A eggs are best for frying and poaching, where appearance is important.
Chicken eggs are graded by size for the purpose of sales. Some maxi eggs may have double-yolks and some farms separate out double-yolk eggs for special sale.
- Comparison of an egg and a maxi egg with a double-yolk – Closed
- Comparison of an egg and a maxi egg with a double-yolk – Opened
- Double-yolk egg – Opened
Eggs Are An Excellent Source Of Protein
Protein is vital for good health. A few of its roles include helping your body build and maintain muscle and keeping your skin, hair, bones, and internal organs healthy.
Eggs are a convenient and delicious way to help meet your daily protein needs.
Three large eggs provide about 19 grams of high-quality protein.8 Weve included eggs as number 2 on our list of the top 10 high-protein foods.
Whats more, although egg whites are popular among bodybuilders, whole eggs seem to be more effective for building muscle in addition to being a much better source of nutrients overall.9
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Eggs Are Beneficial For Blood Sugar
A small 2016 study suggests adding egg and fiber to your breakfast can reduce postmeal blood sugar increases. Participants who ate eggs and fiber at breakfast also ate fewer calories at the next meal than those who had a cereal breakfast low in protein and fiber.
Eggs May Contribute To Changes In Body Composition
Eggs are a great source of protein, which is essential for building and maintaining muscle mass. Plus, lots of studies suggest that protein-rich diets promote fat loss.
A small 2020 study suggested that eggs and resistance training are a perfect pair. Thirty male participants ate either 3 whole eggs or 6 egg whites immediately after resistance training sessions for 12 weeks. Both groups gained muscle and lost fat during the study period.
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Eggs Are A Perfect Fit In Canadas Food Guide
For the first time in over a decade, Health Canada released an update to Canadas Food Guide on January 22, 2019. The new Food Guide recommends filling half your plate with vegetables and fruits, one quarter of your plate with whole grains, and one quarter of your plate with protein foods like eggs!
The updated Guide also encourages Canadians to cook at home more often. As a whole, unprocessed food thats quick and easy to prepare, eggs can help bring everyone to the table to enjoy tasty and healthy meals together. Check out your meal prep guide to Canadas Food Guide for recipe ideas inspired by the new Food Guide.
Nutrition Benefits Of Eggs
As most people know, eggs are a great source of protein. They’re also rich in choline, which is essential for the normal function of cells. Choline supports brain activity, metabolism, nerve function, and even memory. The antioxidant selenium is also present in robust quantities, helping to prevent chronic disease and the breakdown of body tissues. Eggs are also a good source of riboflavin, vitamin D, and phosphorus. Here’s a breakdown of all egg nutrition benefits and more.
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Are Brown Eggs Healthier Than White Eggs
Nope! The color of an egg is not an indicator of quality, nutrition, or taste. Rather, the color depends on the breed of the hen, Bauche says. White-feathered hens lay white eggs, while brown-feathered hens lay brown eggs. If you’re wondering why brown eggs often cost more, it’s simply because brown-feathered hens are bigger and more expensive to raise.
Eggs Provide High Quality Protein
Eggs contain all nine essential amino acids making them an excellent source of high quality protein. Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value which measures the rate of efficiency that protein is used for growth. At 93.7% eggs score higher than any other food and are considered the gold standard for high quality protein. Eggs are an affordable protein source and can be stored in the refrigerator for up to three weeks without affecting their quality. According to Canada’s Food Guide, two eggs are considered a serving from the Meat and Alternatives food group.
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Storage And Food Safety
Store eggs in the refrigerator at 40 degrees F or colder. You can usually store eggs for about three weeks from the date of purchase. After hard-boiling, eggs will keep in the refrigerator for up to a week. Eggs can be frozen for up to one year if they are removed from the shell, beaten, and sealed in air-tight containers.
Since raw eggs can carry bacteria that cause foodborne illness, be sure to handle them safely. Keep refrigerated and cook thoroughly:
- Scrambled eggs and omelets should be cooked until there is no liquid egg visible.
- Fried eggs and poached eggs should be cooked until whites are completely set and yolks are beginning to thicken.
- Casseroles and other dishes with eggs should be cooked to an internal temperature of 160 degrees Fahrenheit.
You may find pasteurized eggs in your grocery store. These have been heated in their shells to kill bacteria, but are not cooked. They are safer to use in recipes that call for uncooked or partially cooked eggs, such as Caesar salad dressing or spaghetti carbonara.
The Connection Between Eggs And Dieting
If you want to stay healthy and reduce that spare tire, incorporating protein in eggs into your diet will be the right choice. You can include this nutritionally dense food with a calorie count of about 72 calories with some other veggies as part of your balanced diet. The presence of proteins, vitamins, minerals, and good fats helps you to stay full for a long time.
But, you should know that to reap the benefits of eggs, it is necessary to cook them healthily. Adding excessive butter, oil, cheese, or spices to the dishes will do more harm than good.
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Good Eggs: For Nutrition They’re Hard To Beat
The egg is no longer a nutritional no-no
What would we do without the egg? It’s a dietary mainstay, not only for breakfast but to feed finicky kids, stand in for a quick lunch or supper, blend raw into holiday nogs, and as an ingredient in all kinds of sweet and savory dishes.
But for a few decades there, eggs had a rather unwholesome reputation. Thanks to its high cholesterol content, the egg was deemed villainous. Years went by while many of us shunned eggs, ate only the whites, or ventured into the world of egg substitutes.
Then, in 2000, the American Heart Association revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA’s guidelines now allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
The confusion over eggs stems from their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the recommended daily limit.
When scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol logically became suspect. But after 25 years of study, it has become evident that cholesterol in food is not the culprit — saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.
Eggs And Prostate Cancer
Studies have also shown that eating more than 2.5 eggs per week increases the risk for the development of prostate cancer by more than 81% .
In a study published in 1984, 6,763 men were followed for 20 years to determine the risk for death from prostate cancer due to meat, poultry, milk, cheese, and eggs. They found that drinking 3 or more glasses of milk per week increased the risk for fatal prostate cancer by 140%, and eating 3 or more eggs per week increased fatal prostate cancer risk by 60% .
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Ways To Add Eggs To Your Diet
Adding eggs to your diet can be delicious if you prepare them in different ways, and here are the egg nutrition facts you need to know about.
- Hard-boiled egg calories are not much, and they are easy to cook and healthy. You can eat them with salad, cheese or bread.
- Making omelets are also a good option. You can eat it as a meal by adding some veggies and lean meat or fish.
- A scrambled egg is the most delicious with lower 1 egg calories. You can add milk and butter to this recipe to get more calories.
- Eating eggs in various ways can be healthy, but avoiding excessive butter, cheese, milk, or high-fat oils is also necessary.
Understanding Eggs And Cholesterol
Cholesterol is a soft, waxy substance that comes from two sources: its produced naturally by our bodies, and its also found in the foods we eat. Our bodies need cholesterol for many important functions like creating hormones, bile acids and vitamin D. Foods that contain cholesterol include meat, dairy, egg yolk and shellfish one large egg contains 200mg cholesterol.
The body does a great job at regulating the amount of cholesterol that circulates in the blood. When you eat more cholesterol from food, your body produces less cholesterol to compensate. On the other hand, when you eat less cholesterol from food, your body produces more cholesterol to compensate. This is why the cholesterol from the foods we eat has a minimal impact on our blood cholesterol levels in most people.
Recent research confirms that eating eggs as part of a healthy diet does not increase the risk of heart disease. Current dietary guidelines by leading Canadian health organizations like the Canadian Cardiovascular Society, the Heart and Stroke Foundation and Diabetes Canada do not provide a milligram limit on dietary cholesterol for healthy adults.
To learn more about the cholesterol in eggs and about how to control your cholesterol through healthy lifestyle habits, read our article about Understanding Eggs and Cholesterol.
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Leave A Comment Below
How many eggs do you eat per week? What has been your experience eating eggs and maintaining your personal health?
About the author
Cyrus Khambatta, PhD
Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.
Eggs And Cholesterol: Fact Vs Fiction
Its true that eggs are rich in cholesterol, but this isnt an issue for most people.
When you eat cholesterol-rich foods, your body cuts back on the amount of cholesterol it produces naturally. A bunch of studies have found that, when eaten as part of a balanced diet, eggs have no major impact on the risk of heart disease.
If you have familial hypercholesterolemia or another health condition that impacts cholesterol levels or fat absorption, a registered dietitian may be able to help you develop a meal plan that works for your health.
Shopping for eggs can seem a little complicated. Most folks dont know the differences among all the common labels found on egg cartons, like free-range and pasture-raised.
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Does Eating Eggs Cause High Cholesterol Levels
Cholesterol is a waxy substance that is only found in animal foods like meat, eggs, and dairy products. Unlike fat, cholesterol has no calories.
Its true that eggs are higher in cholesterol than most foods. A large egg has about 210 mg of cholesterol, exclusively in the yolk. By comparison, a 100-gram portion of fatty pork has about 61 mg of cholesterol.21
However, eating eggs generally doesnt lead to higher levels of blood cholesterol.
Your liver makes most of the cholesterol found in your blood, while dietary cholesterol contributes much less.22
In most people, eating more eggs prompts the body to produce less cholesterol, resulting in stable levels in the blood.23 Additionally, your body may not absorb most of the cholesterol you get from food.24
In studies of healthy adults, overweight individuals, and those with type 2 diabetes, most peoples LDL cholesterol levels increased only slightly in response to eating more eggs.25
Many other factors have a greater effect on blood cholesterol levels than dietary cholesterol does. Read our complete cholesterol guide to learn more.
Bottom line: Eggs do not adversely affect cholesterol levels in most people, and theres no reason to choose egg whites or Egg Beaters instead of whole eggs.
How To Tell If Eggs Are Bad
Here are some tips to tell if your eggs are bad:
- Do the water test: To see if an in-shell egg is okay to eat, put it in water. If the egg floats to the top, its likely not safe to eat.On the other hand, if the egg remains sunken, this doesnt guarantee 100% that the egg is good either.
- Check the appearance: If the shell is intact and undamaged, crack the egg into a bowl or dish.A good and/or fresh egg should have a clear egg white. The color of the yolk varies from pale yellow to deep orange.If the egg is too liquidy and/or you see discolorations, chances are the egg is bad or low quality.
- Take a sniff: If the appearance check fails, smell the egg and trust your nose. A bad egg has a distinctively unpleasant odor no matter if its raw or cooked.
And that concludes todays ultimate guide on how to boil eggs.
Despite this in-depth focus on boiled eggs, eggs, in general, are versatile. You can make a few for breakfast and come up with the absolute best scrambled eggs thats their beauty theyre simple and convenient.
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