Are Eggs Really Bad For Me? (Confused Day Tuesday)

When I was in school for dietetics, eggs were considered a healthy food but one that should only be consumed two days a week because of their cholesterol content.  And let's be honest, that wasn't too long ago....about 8 years to be precise.  Since that time things have changed.  Actually, a lot has changed.  Now all of a sudden cholesterol in food isn't really what raises our cholesterol...it's saturated fats (although for some populations at greater risk for heart disease, cholesterol should still be limited (read about Therapeutic Lifestyle Changes here)).  And these days even saturated fats are being looked at in a different light, with so many different forms having different effects on our blood lipids.  Speaking of blood lipids, a simple lipid profile provides only the basic information and doesn't provide enough detail for certain high-risk populations.  Advanced lipid profiles can tell us so much more about a person's risk (I mean, having "high cholesterol" may not be so bad anymore, as the types of LDL cholesterol are turning out to mean so much more than we ever thought).  It's confusing, even for me, a dietitian.  There is just so much information out there, and so much yet to be discovered.

Source: iStock Photo

The whole saturated fat debate will probably carry on for years (if you'd like to read more check out a couple of my past posts; Margarine vs. Butter, and Is Coconut Oil Really That Great?), but a debate that I believe is finally coming to an end is the debate about eggs.  Without fail, the question I get asked the most is, "How many eggs can I eat every week?" or "Are eggs bad for me"? I'm going to start handing out this article from the New York Times to everyone who asks this, because I sometimes feel like a broken record.

Source: iStock Photo
The eggs may not be bad, but the bacon? That's another story, for another post.

The bottom line? After pooling data from eight prospective studies, which included over 250,000 subjects, there was no evidence that eating up to an egg a day increase people's risk for heart disease or stroke (diabetes patients were the only exception, but there were too few in the study to draw any conclusions. Please read the very short article to learn more).

Now THAT is something to smile about!  Wondering what this is? Egg white and oat crepes; 4 egg whites, 1/2 cup oats, a dash of vanilla, put in a skillet and cook like a pancake. Top with syrup or fruit or Greek yogurt or all three!

But, the question still remains....how many eggs can be consumed each week before negative effects are seen?  That's still unclear, but the consensus seems to be that as long as you are eating a balanced diet, getting plenty of fruits, vegetables, whole grains, etc. and replacing some of your saturated fats with unsaturated fats, it's probably fine to do more than 1 egg a day, sometimes (but of course, listen to your doctor's orders, as some people are at greater risk for heart disease and some evidence still shows that a reduced cholesterol diet is very important for certain high-risk populations).

Nutrition Facts for eggs

My personal opinion?  Eggs are definitely high in cholesterol, but the mere 1 gram of saturated fat is pretty amazing. And check out the protein, riboflavin and vitamin E!  And then there is the choline, which is found in the egg yolk and has some positive health effects.   Ok, but what else do you notice about the label above?  I have a confession.  It wasn't until I was working with a client just two weeks ago who was trying to stick to a low-sodium diet that I realized just how much sodium eggs contained.  Can you believe I thought eggs were sodium free? Yeah, I'm so embarrassed.  That 65mg is mainly from the whites. And guess who eats egg whites all the time?? ME!

This is my egg white crepe, same as the picture above but a bit messier.  Still delicious.

So....basically here is what you should know; 

• To go along with this month's National Nutrition Month Theme, remember, Eggs aren't a "Bad Food" (there is no such thing as a bad food, only bad food patterns, and don't you forget it!).  They are low in saturated fat, and even though they are loaded with cholesterol the research doesn't seem to show that they increase heart disease or stroke risk.

• If you're skipping the egg yolks, you are missing about half of the protein and all of the choline in eggs.

• If you are just eating the egg whites you need to consider the sodium content.  While the ~55 mg of sodium in 1 egg white isn't high, it can quickly add up when you make that 6 egg white omelet!

• Eggs are delicious and health-promoting, but if you are on strict orders to reduce your cholesterol, do not eat them. Period.  

Here are some of my past egg recipes;

Egged Spaghetti Squash

Spinach and Mushroom Eggs Benedict

Alton Brown's Perfect Scrambled Eggs

And with Easter right around the corner, don't forget eggs are perfect hard boiled and topped on spinach salads.....

....  and they are also perfect with peanut butter and chocolate ;)

QUESTION:  What's your favorite way to eat eggs??? 

By the way, I had a few questions about tempeh on yesterdays tempeh taco post.  I think any brand is fine, I don't really have a preference.  I look for fewer ingredients, and the non "Flavored" type (less sodium that way).  I also like it when they add whole grains because the texture becomes  "meat-like" (and I personally like that, not everyone does though).  It's fun to just experiment a bit.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

A Week's Worth of Nutrition and Health News

Good morning! Our party was last night and let's just say I had a bit too much fun. But we had a BLAST! I will post some pictures on Tuesday (there aren't many, but I still like posting party pics).

Starting today, I am going to do a weekly post of my favorite nutrition, food and health-related articles from the week. Here is a look at this week's most interesting nutrition, food and health articles.

Nationwide Food Campaign Rolls Out!
(Just in time for summer, the FDA, CDC and USDA have teamed up to create some pretty entertaining and effective ads to remind you to be food safe!)



Is Saturated Fat Really the Dietary Bogeyman?
(I'm a huge fan of fat, as you all know, so this peaked my interest. Many people tell me they eat a low saturated diet, but they have no problem eating loads of white breads and pastas....not good!)

Source: iStockPhoto


Diet Sodas Don't Help With Dieting
(The artificial sweeteners in diet sodas may actually be linked to weight gain. I'll still drink one every once in a while, but for caffeine, I'm still sticking to coffee (at least is has some health benefits)!)



U.S Is Becoming a Nation of Snackers!
(You hear it all the time, "you should have three meals and two snacks each day!", but I'm starting to think people think they should snack even when they aren't hungry. This, coupled with a poor snack choice, could be contributing to our nation's expanding waistlines)

Source: iStockPhoto



Does Working Out On An Empty Stomach Really Allow You To Burn More Fat?
(Sounds nice, but not so much...)



Have a great Fourth of July everyone!

Eggs; The Perfect Protein For a Healthy Diet

Now that I work 40-50 hours each week I don't really spend much time in the kitchen. I do still manage to prepare tasty, healthy meals, but they're always pretty random! I really love mixing egg whites (sometimes I also add an egg yolk), baked beans, lots of veggies, and light provolone cheese.

Not the prettiest picture, but my taste buds disagree!

Have you ever had gas from eating real egg white? Or am I the only one? I buy egg whites in the container because the sulfur level is lower for some reason. The ingredients say "real egg whites" but I know they must do something to these because my GI system certainly doesn't react the same!



For Nick I have been making a lot of baked potatoes with sliced hard-boiled egg on top. Random, right? I always give him some type of vegetable too. On this particular evening he had his potato and egg with baked beans, yellow squash from our garden, and some cooked spinach.




When I was in school for dietetics, from 2001-2005, we were taught that eggs should only be consumed 1-2 times per week. Even though my college days weren't that long ago, research has come a long way since then and we now know that the once feared cholesterol in eggs actually poses less of a threat on our body's cholesterol than once thought. Research has been mixed, but as of now it's pretty clear that it is the saturated fat in foods that causes an increase in our cholesterol, not cholesterol in foods. So what does that mean for egg lovers? Eat up!

More Reason Why Eggs Are the Perfect Protein For a Healthy Diet!

- While eggs are high in cholesterol (~213 mg per egg), they are low in saturated fat (~1-3 grams) and free of trans fat. Saturated and trans fats are the fats that will increase your cholesterol.

- Eggs contain a high-quality protein source, which means the protein is more effectively absorbed and used by the body. Have you seen some cereals lately that claim to have "As much protein as an egg!?" Well that may be true, but it's not high-quality protein.

- Eggs are inexpensive, compared to most other high-quality proteins (such as meat, fish, and poultry).

- For some individuals who are more sensitive to cholesterol in foods (such as my dad's family!) eggs may increase their LDL (bad) cholesterol, but at the same time they also increase their HDL (good) cholesterol, which evens out the good:bad ratio.

- Eggs contain lutein and zeaxanthin, two carotenoids essential to the health of your eyes. They can help reduce the risk of cataracts and age-related macular degeneration.

- Eggs contain choline, which is essential for normal growth and development. Choline may also help improve memory!

- Eggs contain folate, B12, riboflavin, and vitamins A,D, and K. All of these are important components in a well-balanced diet.

QUESTION: How do you eat your eggs?

I hope everyone had a great weekend. I'll be back with another post on Friday! By the way, if you can, stop by Melinda's blog to enter her one year blog anniversary giveaway. You may receive something special from overseas!

Thanks for reading, and have a great day!

Veggie Omelet and Nutrition Tidbit; Chia Seeds

Thanks for all of your fantastic comments about my issue with the "NOT SO HEALTHY" section in the grocery store. You all made such great points and some of you gave me a good laugh :) Ironically I found this article today online, which focused on the same exact issue!!

I've been on a role lately with my recipes for my 2010 cookbook. I'm now on to number 10. This means I'm right on target with my new year's resolution of two new recipes a week!

Quick, Healthy, and Cheap Recipe #10
Veggie Omelet

Ingredients
2 eggs
1/4 cup fat free milk
1/4 cup spinach
1 t oil (for the pan)
2 T plain Greek yogurt
1 T cheddar cheese
Dash of salt and pepper

Possible Modifications

• Use egg beaters
• Use any non starchy vegetable, in place of spinach
• Use 1% milk, soy milk, rice milk or almond milk
• Add any kind of cheese
• Use light sour cream
• Use butter to grease the pan, instead of oil
  

Directions

Crack the eggs into a small bowl. Add the milk, salt, and pepper. Use a whisk to beat the eggs and milk until blended. Add oil to skillet and turn on heat to low/medium.

Heat the skillet for about 30 seconds. Add the egg and milk mixture to the skillet and cook for 2-3 minutes, or until eggs are "set but still shiny". Add the spinach on top of the eggs in a single layer, then fold the omelet in half. Cook for another 30-60 seconds.

Take out of pan, place on plate, and add a dollop of Greek yogurt and the cheddar cheese.


Check out those layers of spinach! I served this on top of some quinoa.


Rate: 9.5 out of 10
I love eggs. Period. Nick doesn't like anything in his eggs, other than cheese and Red Hot, so he didn't try this amazing creation.

** I used Omega-3 enriched eggs for extra healthy fats!**

Nutrition Tidbit
Chia Seeds

What are they? Chia seeds come from the Salvia hispanica plant, which happens to be a member of the mint family.

Origin: It is believed that Chia seeds originated in Central America, where the seeds were a staple of the Aztec diet (I actually remember writing a report about the Aztecs when I was in 3rd grade! I don't remember Chia seeds though...haha).

How do you eat them?: You can eat them raw, or add them to a variety of dishes, such as breads, biscuits, other baked goods, oatmeal, oat bran, or smoothies!

Why have they become popular?: Chia seeds have recently gained attention from health enthusiasts due to their high amounts of omega-3 fatty acids (in the form of ALA, a precursor to the EPA and DHA found in fish oils). They also contain protein, fiber, minerals, and antioxidants.


Research: Studies have shown that including chia seeds as part of a healthy diet may help improve heart disease risk factors, such as lowering cholesterol, triglycerides, and blood pressure. However, there really aren't many high quality studies that have been done, and most studies have used either animals, or a very small number of participants.

Bottom Line: If you like chia seeds, fantastic! Enjoy them as a part of your healthy diet. Don't go out of your way to "try to like them" or to incorporate them into your diet as much as possible, as there are other foods with similar benefits, and which actually have reliable and valid research to back up their benefits.

Updates

• Giveaway alert! If you want a chance to win a yogurt maker, baking pans, or a steamer, click the link here.

• I posted new information about saturated fat on our Imagination To Burn blog.

• Don't forget my own "Random Giveaway", which ends on Friday. Check it out here.

Coming Up

Tomorrow I'll be sharing my new "must have foods". No, they will not all revolve around the FODMAPS diet, these will be foods that everyone can enjoy.

Thanks for reading, and have a great night/day!