The Good ‘Ol Googy Eggs

There has been differing health stances on the humble egg over the past couple of decades. Do I need to avoid eggs if I have high cholesterol? I shouldn’t have more than a couple of eggs a week, should I? Can I eat the yolk? There is still concern about the place of eggs in a healthy diet, so what does the latest research tell us?

Eggs are high in cholesterol, yet low in saturated fat (the real baddie). Eggs contain vitamin B12 (often hard to get in vegetarian diets) and folate (which can help reduce neural tube defects and reduce homocysteine, a risk factor in heart disease). Eggs have lots of other vitamins and minerals essential to a healthy diet. They contain antioxidants (including lutein and zeaxanthin) which are being studied for their role in preventing macular degeneration of the eye. Eggs also contain choline, which recent research has shown may be important in pregnancy and lactation.

Research has found that the cholesterol in our blood is more influenced by eating saturated and trans fats than by eating cholesterol in foods. Saturated fats are those that are usually solid at room temperature. These include animal fats (visible fat on meats and fat in dairy) as well as palm and coconut oils (often used in packaged and ‘fast’ foods).

The Heart Foundation says the general population can enjoy up to 6 eggs per week as part of a healthy balanced diet. Eggs have the Heart Foundation tick because they are a nutritious food. The current research shows that the effect of the cholesterol in eggs on LDL cholesterol (bad cholesterol) levels, is small, particularly in comparison with the much larger effects that eating saturated and trans fats in our diets can have on LDL cholesterol. There are some people though, whose blood cholesterol is influenced to a much greater extent by cholesterol in foods. In these people, LDL cholesterol can increase from eating foods containing cholesterol, more than those who aren’t so sensitive. So it’s best to get individual advice on your cholesterol levels, and how to manage them.  See a Doctor and an Accredited Practising Dietitian to gain specific recommendations and advice.

If we want to control our weight, it helps to be mindful of the differences in kilojoule (energy) intake, depending on how we like our eggs. If you’re ordering your eggs from a cafe, the fat and energy content can be pretty variable depending on what cooking methods are used (for example, if the chef scrambles eggs with cream, or fries eggs in butter etc). For example 2 large boiled or poached eggs have just 670 kJ and 12 g of fat whereas scrambled eggs cafe style can come in around 1050 kJ with 22 g fat. And Eggs Benedict- a whopping 2800 kJ and 50g fat.

Some of the best ways to enjoy eggs are boiled, poached or scrambled (with a little low-fat or skim milk). Even better, add extra vegetables such as corn, capsicum, shallots, tomato, asparagus, onion and mushrooms. In fact try adding any extra vegetables (fresh, frozen or canned) you have on hand!

One of the ‘watch points’ for eggs (particularly for vulnerable populations e.g. elderly, pregnant women, those with poor immunity) are the need for eggs to be cooked properly to reduce the risk of food poisoning.  Also store eggs in the fridge, for a longer shelf life and when shopping check the carton does not contain cracked eggs before you place it in your trolley.

Eggs are OK to enjoy as part of a healthy balanced diet. They are a nutritional powerhouse, well known for their convenience, ability to satisfy hunger, tie us over between meals and be on hand to build nutrient rich, low kilojoule, budget friendly meals (think omelettes and scrambled eggs). Hard- boiled eggs are a handy snack, egg and lettuce sandwiches are an old lunch-box favourite and a soft-gooey egg with ‘soldiers’ will satisfy kids and adults alike. As time management is such a major issue in our lives, eggs help to keep it simple – certainly another delicious reason to enjoy eggs

Tags: carbs, Cholesterol, Diet, Feature, nutrition, protein