Eggs have resurfaced again, this time with a bad rap. It seems every few years a new study emerges contradicting the last in terms of eggs benefits in the health arena.
The latest in a nut shell: Western University in Canada surveyed 1200 patients regarding cigarette smoking and egg consumption. Their conclusion: People who ate more eggs over time had more plaque in their arteries, and furthermore equated eggs to smoking cigarettes.
Unfortunately, this of course went viral due to snappy headlines. I first heard the story bright and early through excessive e-mail dings with clients concerned about the news.
What was not highlighted was the study flaws. First, no other factors were taken into consideration. For instance: other fatty foods high in cholesterol consumed (meat and cheese to name a few). Second, salt intake. Third, exercise. Forth, weight and waste circumference. Fifth, people who currently take cholesterol lowering medications.
There are in fact good nutritional benefits to eggs. The egg is the standard by which all other proteins are measured. What I mean is that eggs have the best balance in terms of amino acids and highest biological value of all protein foods. One large egg has about 6 grams of protein, only 70 calories, 215 milligrams of cholesterol, and a plethora of vitamins and minerals, including iron, zinc, folate, and vitamins A, B12, D, E , and K, to name a few.
The American Heart Association recommends no more than 300 mg of cholesterol per day with no pre-existing heart condition. No more than 200 mg with heart condition.
One medium egg has roughly 185 mg cholesterol and large egg 200mg. Just like any other food choice in the diet, if you choose an egg today, cut back on other high cholesterol foods.
If you are an egg lover (as I am), choose smaller eggs, have an omelet with 1 egg and the rest whites (no cholesterol there). Monitor the remaining days cholesterol, keep your weight in check, and exercise.