The Egg

July 31, 2014
Two Eggs

Doesn’t it feel like one week eggs are on the most hated list and the next week they are on the good list and it’s all we are talking about? Eggs are constantly going back and forth and at least for now they seem to be on the good list. I think eggs are great and let me tell you why. Let’s eggucate our selves.

One large egg provides 72 calories, 6.3 grams of protein, 4.8 grams of fat, 1.6 grams of saturated fat, 186 mg cholesterol, 0 grams of sugar and many vitamins and minerals including choline, vitamin B12, folate, iron, and calcium to name a few.

1. Protein. Eggs are in fact a great source of protein. The protein found in eggs can help you build muscles and allows you to feel full longer and stay energized.

2. Choline. First of all, what is choline? Choline is not by strict definition a vitamin but it is an essential nutrient needed for normal cell function. Choline found in egg yolks contains 126 mg per large egg yolk. An adequate intake for men is 550 mg per day for men and 425 mg a day for women. So one egg provides over 20% of the recommended amount for one day. You can also consume choline in other food products like meats & fish, whole grains and breakfast cereals.

3. Cholesterol. Eggs are high in cholesterol and a diet that is high in cholesterol can contribute to high blood cholesterol levels. But, the amount of cholesterol in your diet can increase ones blood cholesterol by different amounts. Each person is different. Eating too many eggs can increase your cholesterol, but eating four eggs including the yolks or fewer a week has not shown to increase ones risk of heart disease. If you are healthy, it’s recommended that you limit your dietary cholesterol to less than 300 mg a day. One large egg contains 186 mg of cholesterol. So if you eat an egg on a given day it is important to limit other sources of cholesterol for that day.
Eggs actually contain some nutrients that may help lower the risk for heart disease including vitamin B12, vitamin D, riboflavin and folate. If you don’t want the extra cholesterol in your diet than enjoy just egg whites. The egg whites contain no cholesterol.

4. Food for Thought. Eggs are cheap and you don’t have to decipher a confusing ingredient label. You know what you are eating.

5. No Gluten? Well it doesn’t matter anyways if you don’t have celiac disease. But they are in fact gluten free always have been and should always will be.

6. Brown vs. white egg shells. Ever wonder why some egg shells are brown and some are white? I thought it might have been the food the chicken eats. But that’s not true. It is fact the breed of the hen that determines the hue of the egg. White hens produce white eggs and brown hens produce brown eggs.  Brown and white eggs have the same nutritional value.

All in all eggs are a great option to consume moderation. Be sure to consider what you consume with your egg. For example if you enjoy egg salad sandwiches- try using nonfat Greek yogurt instead of mayo for the mixture.

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