Health & Food

Eggs; The Perfect Protein For a Healthy Diet

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Now that I work 40-50 hours each week I don’t really spend much time in the kitchen. I do still manage to prepare tasty, healthy meals, but they’re always pretty random! I really love mixing egg whites (sometimes I also add an egg yolk), baked beans, lots of veggies, and light provolone cheese.

Not the prettiest picture, but my taste buds disagree!Have you ever had gas from eating real egg white? Or am I the only one? I buy egg whites in the container because the sulfur level is lower for some reason. The ingredients say “real egg whites” but I know they must do something to these because my GI system certainly doesn’t react the same!For Nick I have been making a lot of baked potatoes with sliced hard-boiled egg on top. Random, right? I always give him some type of vegetable too. On this particular evening he had his potato and egg with baked beans, yellow squash from our garden, and some cooked spinach.When I was in school for dietetics, from 2001-2005, we were taught that eggs should only be consumed 1-2 times per week. Even though my college days weren’t that long ago, research has come a long way since then and we now know that the once feared cholesterol in eggs actually poses less of a threat on our body’s cholesterol than once thought. Research has been mixed, but as of now it’s pretty clear that it is the saturated fat in foods that causes an increase in our cholesterol, not cholesterol in foods. So what does that mean for egg lovers? Eat up!More Reason Why Eggs Are the Perfect Protein For a Healthy Diet!

– While eggs are high in cholesterol (~213 mg per egg), they are low in saturated fat (~1-3 grams) and free of trans fat. Saturated and trans fats are the fats that will increase your cholesterol.

– Eggs contain a high-quality protein source, which means the protein is more effectively absorbed and used by the body. Have you seen some cereals lately that claim to have “As much protein as an egg!?” Well that may be true, but it’s not high-quality protein.

– Eggs are inexpensive, compared to most other high-quality proteins (such as meat, fish, and poultry).

– For some individuals who are more sensitive to cholesterol in foods (such as my dad’s family!) eggs may increase their LDL (bad) cholesterol, but at the same time they also increase their HDL (good) cholesterol, which evens out the good:bad ratio.

– Eggs contain lutein and zeaxanthin, two carotenoids essential to the health of your eyes. They can help reduce the risk of cataracts and age-related macular degeneration.

– Eggs contain choline, which is essential for normal growth and development. Choline may also help improve memory!

– Eggs contain folate, B12, riboflavin, and vitamins A,D, and K. All of these are important components in a well-balanced diet.

QUESTION: How do you eat your eggs?

I hope everyone had a great weekend. I’ll be back with another post on Friday! By the way, if you can, stop by Melinda’s blog to enter her one year blog anniversary giveaway. You may receive something special from overseas!

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