Unscrambling the egg
From coop to carton, mixed messages about eggs can be incredibly confusing. Should you avoid eggs for fear of artery-clogging cholesterol? Or eat them whole-heartedly for the nutritional benefits? The answer depends on how your body responds to cholesterol in food. If you don't have high cholesterol and limit cholesterol from other sources (such as butter, ice cream, fatty meats and fried foods), there may be room in your diet for a healthy serving of eggs.
Eggs boast the benefits of "good" fats, including protection of the eyes, brain and heart. They are also a low-calorie source of protein, lutein, choline, vitamin D and other nutrients and antioxidants.
Eggs are certainly packed with nutrition, but is one egg better than another? Cage-free, free-range, vegetarian-fed – these labels describe how egg-laying chickens are raised and fed, but don't necessarily guarantee better nutrition. (Read "Decoding the claims" to learn more.)
A fresh perspective
The American Heart Association recommends limiting dietary cholesterol to less than 300 mg a day (or 200 mg daily if you have heart disease). Since one egg contains about 212 mg of cholesterol, eating one a day can be a healthy part of your diet – provided you limit cholesterol from other sources.
In addition to being a good source of a variety of nutrients, eggs are easy to prepare. A healthy alternative: Try cooking with egg whites or egg substitute (made with egg whites) instead of whole eggs. Egg whites are fat-free, cholesterol-free and rich in protein.
| Low-fat egg salad pitas |
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This recipe puts a new twist on egg salad by using low-fat cottage cheese instead of mayonnaise. Servings: 4 Directions: Fill whole-wheat pita pockets with the following mixture. 4 hard-boiled eggs, peeled and diced ½ cup low-fat cottage cheese 1 tablespoon Dijon-style mustard ¼ cup chopped red pepper and/or chopped celery ¼ teaspoon paprika Dash of salt and pepper |
| Decoding the claims |
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The debate is ongoing: Does the humanely cared for chicken produce healthier eggs than the chicken in a crowded coop? Decoding egg carton jargon can be frustrating, but it shouldn't take a degree in food science to make an informed choice. Here's a quick list to help you keep it all in perspective: Vegetarian-fed eggs come from chickens on a vegetarian diet that excludes animal byproducts. Omega-3 enriched eggs are produced by chickens fed a diet rich in omega-3s from plant sources (flaxseed or algae). Omega-3 fatty acids are believed to help protect the heart and brain. Cage-free means that the chickens are kept out of cages (indoors) with continuous access to food and water. Free-range chickens are cage-free with continuous access to the outdoors. Pasture-raised eggs come from free-range chickens raised in pastures. Their diet of greens and bugs enhances nutrition in the eggs, boosting levels of omega-3 fatty acids, vitamin A, vitamin E and beta carotene, and lowering saturated fat and cholesterol. Organic eggs with U.S.D.A. certification have to meet the following requirements: Birds must be cage-free with outdoor access and no use of antibiotics. The chicken feed must contain no animal byproducts and be made from crops grown without chemical pesticides and fertilizers. |