Ever since the yo – yo dieting trends started to take hold back in the 80’s, eggs have gotten a bad rap as being an unhealthy food. Well, now you’re going to get the truth! Eggs are actually one of nature’s perfect foods that gives you all kinds of great nutrients all conveniently packaged in a low - glycemic, easy to fix food. Ironically, most of those nutrients are in the part of the egg most of you have been throwing away - the yolk!
Here’s what you've been missing . . .
One reason many people freak out over eggs is because the cholesterol “number” is so high, and most of it is concentrated in the yoke - the best part, by the way! If only they knew the facts about cholesterol.
The cholesterol in eggs is dietary cholesterol, which means it’s good for you - your body needs it and can use it. For many years egg cholesterol was made out to be the bad guy / girl and associated with low – density lipoprotein (LDL) or “bad” cholesterol. This couldn't be farther from the truth. In fact, the dietary cholesterol from eggs has been found to increase the “good” cholesterol called high – density lipoprotein or (HDL).[i]
In fact, eating whole eggs is more nutritious and healthier for you compared to eating egg substitutes according to one study.[ii]
To take this one step further, just too clear up some myths about LDL cholesterol, these numbers cannot be interpreted on their own, they must be considered in ratios to one another; and most importantly, the LDL number on your cholesterol panel must be further analyzed in terms of particle size.
If you have a high LDL number it's not necessarily a bad thing. It’s only bad if the particle size is small, which means it can penetrate the arterial walls and cause plaque to build - up. On the other hand, if the particle size is large, that’s good, because it won’t be able to pass through the wall. Unfortunately, too many doctors don’t order the right blood work, and fail to interpret blood chemistry within the framework of “optimal health” ranges.
In Chinese medicine, cooked eggs are warm in nature with a sweet flavor. The nutritional value of the egg white is associated with benefiting the lungs, while the egg yolk benefits the heart and the kidneys. They have a nourishing effect by supplementing the Qi and blood, nourishing yin, have the ability to calm the fetus in pregnant women, moisten the lungs, and clear lung heat. Eggs are considered a preferred food for the elderly due to their nourishing effects, and are generally used to treat patterns of deficiency.
Some of the indications are: fatigue, weakness, malnutrition, insomnia, red eyes, heart palpitations sore throat, dry cough, etc.
The final word . . . EGGS are AWESOME! They’re full of nutrients that you need, they’re economical, easy to cook, you can prepare them a million different ways, and they should definitely be a regular part of your diet.
Be sure to:
Don’t pay much attention to the USDA stamp, they’re just another useless government agency that fails to do their job; in this case, regulating labels, expiration dates, quality and farm conditions. The best thing you can do is investigate the farm you purchase from, to insure a high quality product.
More on Choline as Phosphatidyl Choline
an important component of all cell membranes*
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[i] Andersen CJ, Blesso CN, Lee J, Barona J, Shah D, Thomas MJ, Fernandez ML. Egg consumption modulates HDL lipid composition and increases the cholesterol-accepting capacity of serum in metabolic syndrome. Lipids. 2013 Jun;48(6):557-67. doi: 10.1007/s11745-013-3780-8. Epub 2013 Mar 15.
[ii] Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013 Mar;62(3):400-10. doi: 10.1016/j.metabol.2012.08.014. Epub 2012 Sep 27.
[iii] European Food Information Council (http://www.eufic.org/page/en/page/faq/faqid/eggs-nutritional-value/)
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