TIP OF THE DAY: Unscrambling The Myth Of Cholesterol In Eggs | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food AdventuresTIP OF THE DAY: Unscrambling The Myth Of Cholesterol In Eggs | The Nibble Webzine Of Food Adventures
Common misconceptions about dietary cholesterol and its impact on heart disease keep many people from eating eggs, despite their nutritional benefits and “comfort food” taste. However, almost 40 years of research* shows that healthy adults can enjoy an egg every day without significantly impacting their risk of heart disease.
Since February is American Heart Month, if you’ve been limiting your egg consumption, it may be time to revisit it with your healthcare provider.
*The research was analyzed by the Egg Nutrition Center (ENC), the health education and research center of the American Egg Board that provides science-based information to health promotion agencies, physicians, dietitians, nutritional scientists, media and consumers on issues related to egg nutrition and the role of eggs in the American diet.
Is it time to add eggs back into your diet? Photo courtesy AEB.org.
Cracking the Cholesterol Myth
According to information provided by the American Egg Board and the Egg Nutrition Center, USDA data shows that:
Eggs now have less cholesterol. As a result of changing the feed, one large egg is now 14% lower in cholesterol, down from 212 mg to 185 mg, and is 64% higher in vitamin D, with 41 IU per egg.
Eggs can be part of a heart-healthy diet. One large egg contains six grams of high–quality protein, 13 essential nutrients and 70 calories. The 2010 Dietary Guidelines for Americans support the role of eggs in a healthy diet, stating that consumption of one egg per day is not associated with risk of coronary heart disease or stroke in healthy adults. Enjoying an egg a day, especially as part of a heart–healthy diet balanced with fruits, whole grains and low-fat dairy, falls well within current cholesterol guidelines.
Eggs are high-quality, inexpensive protein. Eggs provide high–quality protein that helps build muscles and increases satiety for all–day energy, which can help maintain a healthy weight, an important factor in promoting overall health. And all this for about fifteen cents per egg!
Eggs are better than doughnuts. Research shows that the saturated fat found in other breakfast foods may be more likely to raise a person’s blood cholesterol than dietary cholesterol. Eating a balanced breakfast with high–quality protein foods like eggs, along with other nutrient–rich foods like fruit and whole grains, is the best way to start the day. Unlike sugary foods, eggs have no simple sugars and contain no carbs, providing steady and sustained energy.