Super Eggs: Debunking the Great Myth

Let’s cut to the chase: Eggs are not bad for your cholesterol, nor are they bad for your health.

There, I said it…phew… I almost cry every time I see boxes of “Egg beaters” (or any egg whites for that matter). Why eat them this way?? The egg yolk is one of the most nutrient dense food out there!

But, aren't eggs high in cholesterol?

Yes, eggs contain a high amount of cholesterol. One large egg has about 200mg of cholesterol, mostly in the yolk. Despite this, researchers note that only one-third of the body's cholesterol comes from dietary sources; the rest is produced by the liver. The whole "egg-cholesterol-heart disease" myth is old school, new research says a sedentary lifestyle or smoking have greater effects on cholesterol levels or the risk of cardiovascular disease than egg consumption does. It’s also important to remember that total cholesterol levels are not the great predictor of heart disease they were once thought to be.

By the way, Cholesterol is Vital To Your Body. 
You actually need cholesterol for the production of steroid hormones like testosterone and also to build and repair cells (which is a perpetually occurring process in the human body).

What about the saturated fat?

Yes, eggs are also fairly high in fat. Roughly 5g of fat per egg to be precise. About 2g of that fat is saturated fat, however, which of course means that the other half is unsaturated. Many people cut the yolk to cut the calories, but I invite you to re-think that.  Egg yolks are a super rich source of nutrients that actually may play a role in preventing heart disease, while egg whites offer minimal nutritional value aside from protein. Cut calories in sodas, candies, breads, and cookies that offer very little or no nutrients and add back the eggs!

Eggs-The Great Nutrition Facts.

Eggs have significant amounts of vitamin D, E, A, B vitamins, calcium, some iron and zinc but is also rich in important trace minerals and nutrients like tryptophan, selenium, and iodine, as well as omega 3-fats.

Eggs are one of the best sources of CHOLINE! 
Choline helps keep your cell membranes functioning properly, plays a role in nerve communications, and reduces chronic inflammation.  In pregnant women, along with folic acid, it helps prevent neural tube defects and plays a role in brain development. When it comes to cardiovascular disease, choline is essential to allow transport of fat and cholesterol from the liver to the cells of the body. If you don’t take in enough choline, it can lead to fatty liver and liver dysfunction. Choline also plays a role in preventing elevated levels of homocysteine, which are also associated with increased risk for cardiovascular disease. So, these eggs might actually be good for your heart?? Yes!! They are!

Shopping for Eggs.

Good: Organic. Organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality. However, remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens and a natural lifestyle (eating bugs and worms from the ground) adds nutrients.

Better: Pasture-Raised. A natural lifestyle, but be careful with the confusing array of labeling terms. You probably find "pasture-raised," "pastured," "free-range" and "cage-free" on egg packaging, but labeling laws allow products to display these terms even if the egg-laying chickens spend little or no time outdoors in a pasture setting. (I know, it’s crazy!!) Talk to your grocer and find out how the chickens were actually raised. I personally like Vital Farm eggs, completely pasture raised.  I like supporting them! for a big production farm, they are doing it right! Of course, for this you pay, they are pricey.

Best: Local, pasture-raised. Organic, pasture-raised eggs may be available from local farms with small flocks and a natural lifestyle for their chickens. Check your farmer’s markets, small grocery stores, or better yet… have a backyard? consider a chicken coop!! 

Remember…

Eating and being healthy is much more than finding "low-fat", "low-calorie" foods; it is about nutrient-dense foods, exercise, and stress-management… it also means that what's good for one might be poison for another.  If you find eggs causes you discomfort or sensitivity, then please don't eat them! there are plenty of fruits, vegetables, and other foods full of these nutrients. Just keep exploring what feels good to you!

But if you can...then move a little, relax, cut the processed foods, and add back those eggs in the diet!   My favorite? Scrambled Eggs Super! with veggies like kale, mushrooms, onions and garlic, yum!!