A quick note from the poster.
In my research, I have found eggs to be one of natures greatest gifts. Do not be afraid to make them a much larger part of your diet. Soon you will be seeing a number of papers indicating blood cholesterol levels are in no way related to heart disease and are not a predictor of heart disease.
Blood cholesterol is in fact an indication of what you have eaten in the past 72 hours that has not been used or eliminated from the body. The same researchers will be recommending the use of far more natural fats such as coconut oil and eggs as the body uses what it needs and far more readily eliminates the excess taking with it accumulated toxins.
Good Cholesterol/ Bad Cholesterol ratios are very important indicators about your current diet so do pay attention.
Plaque formation in the blood vessels is a result of injury or insult usually as a result of inflammation caused by white refined sugars and flours in our diets. Plaque is the band-aid your body applies to the injured area.
Our bodies and brains could not function without good cholesterol and actually function far better when supplied with natural unprocessed fats. 100 years ago heart disease was almost non-existent. Processed foods were also almost non-existent.
Personally. I try to but farm fresh eggs from free range chickens – they are even more nutritious!
A Dozen Reasons to Eat Eggs
Good nutrition affects a child’s ability to learn. Research* has shown that eating a well-balanced breakfast can improve a child’s:
Starting the day with a healthy breakfast that includes eggs gives you and your family a nutritious start to the day. This is because nearly all the essential nutrients your body needs can be found in an eggs are packed with 14 essential nutrients that you and your family need to stay healthy and active.
Plus, one large egg contains just 5 grams of fat and only 70 calories.
* Minnesota Department of Children, Families and Learning. School breakfast programs energizing the classroom. 1998.
Eggs taste delicious! They can be prepared in many different ways, so there is sure to be an egg dish to suit everyone’s taste. Search our Recipe Collection by Recipe Category.
The protein in eggs can help you lose weight by controlling the rate at which your body absorbs calories. A recent study compared an egg-based breakfast to a bagel-based breakfast, each containing the same number of calories. Those who ate eggs for breakfast consumed 163 fewer calories at lunch, felt less hungry and ate 418 less calories over a 24-hour period.*
When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are great nutritional value for those trying to lose or maintain weight. A large egg contains 14 essential nutrients, but just 70 calories.
In addition, eggs come portion-packed, making serving size easy to manage.
* Layman. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004; 23: 631-636
Eggs give us brainpower. Choline, a substance found in egg yolks, stimulates brain development and function.
Choline has been recognized as an essential nutrient by Health Canada. Since it is necessary for good health, but is not produced by our body in adequate amounts, a continuous new supply must be provided by our diet. Two large eggs provide an adult with the recommended daily intake of choline.
Eggs help to keep your eyes healthy. Lutein and zeaxanthin are antioxidants found in egg yolks and are believed to help protect eyes against damage due to ultraviolet radiation from the sun. Research has shown that these antioxidants may be very important in reducing the risk of age-related macular degeneration (the leading cause of blindness in people over age 65) as well as the risk of cataracts. Those who ate eggs daily were less likely to have cataracts than those who consumed eggs less often.*
* Moeller et al. Journal of the American College of Nutrition 2000; (915s): 523s-527s
Including protein-rich eggs in your meals and snacks helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is the most filling nutrient. It helps control the rate at which food energy (calories) is absorbed by your body.
A large egg contains 6 grams of the highest quality protein found in any food. Protein is found in both the egg white and the yolk; just over half is in the white and the remainder is found in the yolk. Eat the whole egg to benefit from its full energy potential.
Eggs are one of the few foods considered to be a complete protein. A complete protein contains the nine essential amino acids your body cannot produce naturally. Regarded as the “building blocks” of the body, amino acids help form protein and are vital to your body’s health.
In addition to supplying energy (calories) for your body to function, protein is essential for building and repairing tissue and keeping your body strong and healthy. Muscles, organs, skin and hair, as well as antibodies, enzymes and hormones are all made from protein. Protein also helps fight infections, keeps body fluids in balance and helps your body maintain a healthy metabolism.
With only 70 calories and packed with 14 essential nutrients which your body needs, an egg is a nutrient-dense food. Nutritionally, eating an egg is like taking a multivitamin pill.
The nutrients found in eggs provide many health benefits:
Research shows that eating eggs every day does not significantly raise LDL (“bad” cholesterol) levels or contribute to the risk of heart disease for most healthy* men and women.1, 2 Saturated and trans fats found in foods, not dietary cholesterol, increase blood cholesterol and the risk of heart disease.3 A large egg contains only 1.5 grams saturated fat and zero trans fats.
* If you have heart disease, diabetes or are at risk because of family history, please consult your physician or a dietitian.
1 Hu et al, 1999. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Journal of American Medical Association 218: (15): 1387-1394.
Eggs are a staple in most homes. With eggs in the fridge, you can always make a fast, delicious and nutritious meal. Combine eggs with leftovers, and a little creativity, and you can prepare delicious omelettes, frittatas, scrambled eggs, quiches, stratas and more!
Also, eggs are conveniently portion-packed, each one separately wrapped in its own shell. They need no measuring or weighing. What a convenience when cooking and baking, or preparing meals for 1 to 100.
Freshness is an important factor when shopping for groceries. Ontario’s egg farmers work hard to provide you with fresh eggs of Grade A quality. It typically takes 3 to 7 days for eggs to get ‘from farm to table’. The eggs are collected on the farm, washed, graded and packaged at the grading facility, then shipped to the grocery store.
Eggs are one of the few sources of protein that can be kept refrigerated for 4 to 5 weeks without spoiling. The Best Before date on the carton indicates how long an egg will stay fresh and maintain its Grade A quality. To preserve quality and freshness, store eggs in their carton in the refrigerator.
Considering how nutritious, delicious, convenient, versatile and quick to cook eggs are, you might expect to pay more for them. The price of eggs makes them very affordable. While you can purchase higher priced specialty eggs and egg products, a carton of classic shell eggs is an inexpensive source of high-quality protein that easily provides a meal for a family of four to six or numerous meals and snacks for just one or two.
Eggs can be eaten as a snack or for any part of a meal. They can be eaten on the go or as part of a gourmet dinner. Whether cooked quickly or part of a more elaborate recipe, eggs add flavour and variety to many different dishes. There is an egg recipe to suit everyone’s cooking preference or ability. Search our Recipe Collection by Recipe Category.
It takes just minutes to fry, scramble or microwave an egg. (And there are many more fast ways to cook eggs!) Cooking an egg quickly doesn’t mean sacrificing flavor either. You can create delicious, nutritious, meals in just minutes, leaving you more time to do whatever matters. Search our Recipe Collection by preparation and cooking time.
Amino Acid Score
PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.
Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine’s Food and Nutrition Board.
An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
Egg Nutrition and Heart Disease : Eggs aren’t the
dietary demons they’re cracked up to be
Common misconceptions keep many people, especially those worried about heart disease, from eating eggs. The July issue of the Harvard Heart Letter unscrambles the dietary facts and myths about the egg.
Fact: Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.
Fact: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.
Myth: All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.
Myth: Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other intermediaries—found no connection between the two. In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease than those who rarely ate eggs.
If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.