Easter is egg season! But should this be cause for concern? When I first became a registered dietitian, over 25 years ago, eggs were considered too high in cholesterol to be a regular part of a heart-healthy diet. But have times changed?
The Egg Nutrition Center website states that more than 30 years of research has shown that healthy adults can eat eggs without significantly affecting their risk of heart disease or stroke. Their website cites many studies that demonstrate that healthy adults can enjoy one or two eggs a day without any affect on their heart disease risk. For more information, read, “Cracking the Egg-Cholesterol Myth” at http://www.goeim.com/edelman/incredibleedibleegg_press_release/02-06-08/index3.html.
According to the USDA, one egg contains less than 200 milligrams of dietary cholesterol. Eggs were previously thought to contain much more cholesterol.
The cholesterol in eggs is found in the yolks and most of the protein is found in the egg whites. This makes egg whites a heart-healthy source of protein. Try substituting two egg whites in recipes calling for one whole egg. Egg substitutes, such as Egg Beaters, are mainly egg whites and are ready to use for cooking and baking.
One egg contains about 70 calories. Eggs are good sources of high-quality protein and vitamins, including riboflavin and vitamin D, and minerals, such as selenium, and healthy phytochemicals including choline, important for brain development and function, as well as lutein and zeaxnthin, two antioxidants found in egg yolks that help prevent macular degeneration, a leading cause of age-related blindness.
And eggs are budget-friendly, costing less than $1 per serving, according to the USDA. So, enjoy eggs as part of a healthy diet this Easter and all year.