2020-05-01_Good_Health

H

umans have been eating eggs for

thousands of years. It wasn’t until

a few decades ago when there was

an outbreak of panic around heart health

and cholesterol levels that people thought

twice before putting a carton of eggs

into their supermarket trolley.

Ever since, eggs have

remained one of the most

misunderstood and

debated foods. It’s

enough to leave your

thoughts scrambled.

Protein and

calories

On their own, eggs are

a low calorie food,

weighing in at about

70 to 80 calories per

egg depending on

their size. By

comparison, a

medium-sized banana

or apple contains around

100 calories.

They also contain the highest

biological value for protein for their

weight, with one egg containing around

six to eight grams of easily digestible

complete protein, meaning that they

contain all the essential amino acids that

the body needs.

Protein is not only the main building

block for the human body in terms of

growing or maintaining muscle mass,

but is also the best macro-nutrient for

satiation and weight management,

lowering blood pressure and maintaining

optimal bone health.

One study of 30 overweight women

even found that a breakfast of eggs instead

of bagels led to increased feelings of

fullness and the consumption of fewer

calories over the next 36 hours, while

another found similar results in terms of

significant weight loss over a period

of eight weeks.

Fat and cholesterol

Of course, the most widely contested issue

with eggs is the cholesterol content of the

yolk. Because people thought there was a

direct connection between dietary

PHOTOGRAPHY cholesterol and blood cholesterol levels,

GETTY IMAGES

eggs earned a bad reputation for those

with poor heart health or a family history

of cardiovascular problems. But in 2000,

the American Heart Association revised

their dietary guidelines, and gave the

thumbs up to the consumption

of one egg a day for healthy

adults. So what changed?

While it is true

that eggs are high

in cholesterol, with

over half the

recommended daily

intake in a single

egg, it was found after

years of study that

cholesterol in food is not

actually the culprit

behind high levels of

cholesterol in the

blood. If the finger

should be pointed at

any dietary factor, it’s

saturated fat.

The latest evidence

shows that around 70 percent

of people don’t experience any

changes in cholesterol from eating eggs,

and the remaining 30 percent only

experience a mild raise.

Most of the cholesterol in your body is

produced by the liver, which is stimulated

to do so by saturated and trans fats in your

diet. When it comes to these types of fats,

eggs are not a huge concern.

An egg contains roughly five grams

of fat, and around 1.6 grams of that is

saturated fat. The American Heart

Association recommends that five to

six percent of your calories come from

saturated fat, which would be about

13 grams per day for the average

2000-calorie diet.

If you have high cholesterol levels

already, diabetes, smoke or have a family

history of health problems, check in with

your doctor for further advice. Otherwise,

an egg a day is perfectly okay!

Vitamins and minerals

In terms of nutrients, eggs really are

nature’s original superfood, with both the

white and yolk being a tremendous source

of vitamins and minerals. They provide

the body with iron, important for the

Reguar or caged eggs are

commercially farmed, meaning

that the chickens are raised

in cages and the treatment is

often quite poor in terms of

beaks and wings being clipped,

and having minimal exposure

to sunlight or outdoor spaces.

Cage-free means the chickens

are not confined to cages,

but it can also mean they are

still kept in cramped, dark

conditions. Cage-free does not

mean freely roaming outside.

Free range is better again,

meaning the chickens have

some exposure to the outdoors.

Of all three of these abels,

there is no reguation on what

the chickens are fed. To ensure

that the chickens were not

fed antibiotics, hormones or

exposed to pesticides, look for

eggs that are Certified Organic.

DIFFERENT

LABELS

delivery of oxygen around the body,

calcium for strong bones and teeth,

selenium for boosting immunity, folate for

healthy cells, and zinc for functions such

as wound healing and growth.

Incorporating eggs into your diet is also

a way to get B12 for your brain and

nervous system, vitamin A for eye health,

vitamin E to protect against disease,

vitamin B5 to help the body convert food

into available energy, and they are one of

the only dietary sources of the sunshine

nutrient – vitamin D.

Thumbs

uptothe

consumption

of one egg

a day for

healthy

adults

be nourished