Making Sense of: Eggs - don’t look at it as white and yellow!

What do you think of first when your doctor tells you that you have a high cholesterol level? Eggs!!
Fortunately, that is no longer necessary. Recent research and findings about both eggs and factors raising blood cholesterol level have exonerated eggs. I also hear often from my patients that they only eat the white of the egg. That recommendation also changed to consuming the whole egg both white and yellow. Unfortunately, eggs have a hard time to shake their bad reputation.

Eggs have 10 advantages and 1 disadvantage:
Advantages:
1) Low calories with 70 calories per medium egg
2) High in protein with 6 grams of protein per egg (3.6 g in white, 2.7 g in yellow)
3) The protein found in egg is a complete protein which contains all of the essential amino acids (the proteins the body must get from the diet);
4) 14 vitamins
5) 11 minerals
6) omega-3 fatty acids
7) Inexpensive
8) Very versatile
9) Easy accessible
10) Very palatable

Disadvantage:
1) 213mg of cholesterol

We know a high blood cholesterol level leads to heart disease. We first assumed that dietary cholesterol leads to high blood cholesterol. This again influenced the recommendation to limit dietary cholesterol to 300mg per day. Eggs with almost the amount of day’s worth of cholesterol were thrown out of every fridge.

Over the years research has shown that there are other factors influencing blood cholesterol level before dietary cholesterol. Those are the total amount of dietary fat, overweight, low activity level, and genetic factors. We also learned that the digestive tract can only absorb about the amount of one egg at a time. Since then the recommendations about the consumption of eggs has been greatly eased. The AHA has amended its guidelines and no longer makes any specific recommendation on the number of eggs a person should eat per week.

Looking at the whole egg and the big picture the benefits of eggs greatly outweigh the risks.

Be creative with eggs and think beyond the morning egg in the pan such as omelets, Spanish frittatas and quiches just to mention a few.

If you know of a great healthy and low fat egg recipe please share it with us.

Farmer’s Market Omelet (from www.incredibleegg.org)
4 EGGS
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
FILLING:
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water

Here’s How

1. COMBINE filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. COOK and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. REMOVE from pan; keep warm. CLEAN pan.
2. BEAT eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. HEAT butter in same pan over medium-high heat until hot. TILT pan to coat bottom. POUR IN 1/2 of the egg mixture. Mixture should set immediately at edges.
3. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, PLACE 1/2 of the filling on one side of the omelet. FOLD omelet in half with turner and slide onto plate; keep warm. REPEAT with remaining egg mixture and filling to make second omelet. SERVE immediately.

Makes 2-4 servings
206 cal/serving with an excellent source of protein, vitamin A and cholin.