Are eggs just plain bad? Do eggs increase cholesterol? Should you eliminate them from your diet? Maybe you should only eat the egg white? According to the USDA, consumption of one egg per day is not associated with the risk of coronary heart disease or stroke in healthy adults without preexisting cardiac risks. In contrast, more than seven eggs per week can increase risk for a cardiac event. Seven seems to be that lucky number.
What about those of us who enjoy a 3 or 4 egg omelet? Is this now out of the question? I say it’s a balancing act. If you know you enjoy a weekly 4-egg omelet, you might reduce your egg consumption throughout the week. Or consider substituting eggs with 2 egg whites to continue to meet your protein goals. Use one regular egg and mix in egg-white beaters to prevent wasting yolks.
What’s Cholesterol got to do with it? Why should you go to such great lengths in redirecting your egg intake? Consider the following: one egg yolk has more than half of the daily recommendation for cholesterol, (300mg), according to the dietary guidelines. The recommended daily intake for cholesterol is targeted towards those without a history of high cholesterol or heart disease. Interestingly enough, our bodies do not require cholesterol from the diet at all. Cholesterol, a waxy substance, gets a bad reputation for clogging arteries and preventing blood circulation. However, it does have a purpose. That purpose includes aiding in hormone function, vitamin D absorption, and shaping all of our cell walls. It does have an important job, but we make enough in our bodies that chances are we do not need any from our diet.
There’s plenty of good stuff in there too. Eggs are a great source of vitamin D, crucial to calcium development and strong bones. Eggs are also a good source of a powerful antioxidant, vitamin A, which is part of an anti-inflammatory diet. Eggs serve as binders for burgers, baked goods and casseroles. The egg white can also serve in a lower fat dessert as meringue. So, the next time you’re questioning the breakfast menu, consider your weekly intake, your current state of health, and which food will bring you joy. This will allow you to make an informed decision. This dietary staple may still be a good one after all.
