Easter has come and gone once again and there’s no doubt, we’ve all have had our share of “Easter Eggs.” But, let’s talk about eggs as part of an everyday healthy diet. We’ve all heard that eggs are bad for us because they’re high in cholesterol. Is this true or just a myth? It’s actually a myth. More than 40 years of research have shown that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.
We’ve all heard that eggs – their yolks, specifically – are unhealthy because of their high cholesterol content. Egg – white omelets and breakfast sandwiches have become the norm on health-minded menus and eating an actual yellow egg yolk is considered an indulgence by some! More than 25 years ago, when this rumor began, one of our country’s main health concerns was high cholesterol and its contributions to heart disease. And, to be perfectly honest, we still didn’t know that much about cholesterol yet.
According to new United States Department of Agriculture (USDA) nutrition data, eggs are lower in cholesterol than previously recorded. The USDA recently reviewed the nutrient composition of standard large eggs and results show the average amount of cholesterol in one large egg is 185 mg, down from 215 mg. The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day.Over time, science tends to further prove or disprove our assumptions about nutrition – and egg yolks are no exception. The truth is, while a whole egg does contain a significant amount of cholesterol, extensive studies have shown that dietary cholesterol doesn’t have as large of an effect on our blood-cholesterol levels as once thought. Some impact, yes – but it’s more due to your weight, overall health, age, gender, and your family history. However, those of us with cholesterol issues (whether hereditary or from what we eat) are impacted more by dietary cholesterol than others. If your doctor has specified that you should limit your consumption of eggs, please continue to do so!
Studies demonstrate that healthy adults can enjoy an egg a day without increasing their risk for heart disease, particularly if individuals opt for low cholesterol foods throughout the day. In addition, eggs are all natural and packed with a number of nutrients. One egg has lots of vitamins and minerals, high-quality protein and antioxidants, all for 70 calories. The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. The protein in eggs is the highest-quality protein found in any food. The high-quality protein in eggs provides the mental and physical energy families need for important days.
The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintain a healthy weight. Research also indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults. Egg yolks are an excellent source of choline. Choline aids in the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
