Friday, October 18, 2013

The Whole Egg Please !!

               Image Detail
            Eggs their beauty is in their simplicity


It truly pains me that in 2013, I still hear nubies in the health clubs, regurgitating some old cereal industry manufactured notion that we shouldn't eat egg yolks. WRONG ! Just last week I had to clue someone in at the gym. Once and for all let's get it straight. Whole eggs are one of if not the best source of protein, good fat ( omega 3's), selenium, folate and B vitamins. I think it is important to make the a distinction between eggs. All eggs are not created equal. It's important, to obtain the maximum benefits from the egg, you eat only organic eggs, fed organc feed, cage free with no hormones or antibiotics added. The organic feed chicken eggs have up to 20% more omega-3s (the healthy fats) than the factory grain-feed chicken eggs. You should at the very least eat eggs labeled "No Hormones." The popular misconseption that eating the yolk can lead to high cholesterol and is not heart healthy is FALSE information. Generated over 30 years ago with bias and flawed studies. The yolk is loaded with healthy omega-3s and other important nutrients. The yolk is more calorie dense than the white of the egg,  but that's because it contains so much more.

Image DetailA Harvard Medical School study of 115,000 subjects over a 14-year span showed no correlation between eating one whole egg a day and heart disease or stroke. In addition, another study I read from the International Journal of Obesity suggested that eating two whole eggs for breakfast over a bagel helped participant's lose weight. In a randomized controlled trial, 160 overweight or obese men and women were divided into 2 groups, one of which ate a breakfast including 2 eggs, while the other consumed a bagel breakfast supplying the same amount of calories and weight mass (an important control factor in satiety and weight loss studies). Participants ate their assigned breakfast at least 5 days a week for 8 weeks as part of a low-fat diet with a 1,000 calorie deficit.  Compared to those on the bagel breakfast, egg eaters:
  • Lost almost twice as much weight, egg eaters lost an average of 6.0 pounds compared to bagel eaters 3.5 pound loss.
  • Egg eaters had an 83% greater decrease in waist circumference
  • Egg eaters reported greater improvements in energy
No significant differences were seen between blood levels of total, HDL and LDL cholesterol, and triglycerides in either group, confirming what other studies have shown, including a relative risk study presented at the Experimental Biology meeting, that healthy people can safely enjoy eggs without increasing their heart attack risk. Egg yolks have so many positive health benefits. When you look at the egg as a whole, eggs yolks contain all of the essential fatty acids found in the egg. Including the omega-3 fats. The also contain dietary cholesterol which you need to function properly. You can't make testosterone without cholesterol.They also contain more than 80% of the vitamins and minerals. Including iron, potassium, folate, selenium, vitamins A and E, and the B vitamins. When eating egg yolks or the whole egg you're getting valuable nutrients that are absent from egg substitutes and egg white products. Egg yolks are also a good source of carotenoids which help to protect against macular degeneration of the eye which affects sight in the aging eye, as well as choline which is important for brain health. Although egg yolks are high in cholesterol, they can also benefit heart health by reducing the risk of blood clots. If you smoke, use birth control pills, lead a sedentary lifestyle or are otherwise at risk for blood clots, it may be ideal to consider adding whole eggs to your diet.

 Do you suffer from pain due to inflammatory conditions, such as arthritis? You might find that egg yolks can be a very beneficial addition to your diet. The choline, which is found in egg yolks, is known to offer anti-inflammatory properties. You might find pain relief by eating eggs, or at least reduce internal inflammation. Now although our bodies can produce some choline, we can't make enough to make up for an inadequate supply in our diets, and choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. Choline is also a key component of acetylcholine. A neurotrasmitter that carries messages from and to nerves, acetylcholine is the body's primary chemical means of sending messages between nerves and muscles. In an editorial in the American Journal of Clinical Nutrition entitled, "Is there a new component of the Mediterranean diet that reduces inflammation?," Dr. Steven Zeisel from the University of North Carolina at Chapel Hill noted that choline and betaine work together in the cellular process of methylation, which is not only responsible for the removal of homocysteine, but is involved in turning off the promoter regions of genes involved in inflammation. Egg yolks are one of the richest source of choline. The Institutes of Medicine Food and Nutrition Board specifies, women require 425 mg of choline daily, and men need 550 mg daily. One large egg, about 70 g, provides 126 mg of choline. The best food sources of choline other than eggs are meats, and nuts. Foods like spinach, beets and whole wheat products are good sources of betaine.

Image DetailMore than 90% of Americans are choline-deficient. An assessment of American's dietary choline intake by Iowa State University researchers, Jensen H, Batres-Marquez S, et al.,in the FASEB Journal revealed that for older children, men, women and pregnant women, intake is dramatically below Adequate Intake (AI) levels, with only 10% or less of all these groups getting even close to recommended amounts of choline. At the 31st National Nutrient Data Bank Conference, Washington, DC, it was revealed that choline intake decreases with age, with adults ages 71 and older typically consuming an average of about 264 milligrams per day, roughly half the Adequate Intake for choline.

Look, if you don't have a history of elevated cholesterol, it probably won't hurt to eat one or two whole eggs on a daily basis. If you have an elevated cholesterol level or a history of heart disease, it's best to check with your doctor before changing your diet. It's more important to reduce consumption of trans fats and processed foods that contain hidden hydrogenated oil's, and sugars if you're concerned about heart health.That means anything in a package or box. READ your labels carefully. Those hidden fats, sugars and starches are much more likely to adversely affect cholesterol levels than eating a few egg yolks. One word of warning, there seems to be a trend of eating raw eggs again. I never recommend eating egg yolk raw since they can be a source for Salmonella food poisoning. Good Luck...







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