FW: The Incredible Edible Egg

[Guest guest]

FYI -

Vivian and Barbee - That's Barbee with 2 E's

blazie.girl@...

When it comes to versatility, few foods can match the power of the

incredible, edible . well, you know the rest.

Jokes aside, it's true: Eggs are the perfect fare for breakfast, lunch, or

dinner (in moderation, and usually when paired with other foods). They've

been branded as unhealthy in the past, but with all the latest research

proving the health benefits of eggs, that bad reputation has flown the coop.

Eggs are budget-friendly, protein-packed, and low in calories. In many

cultures, eggs are also a powerful symbol for new life, rebirth, and spring

- the annual celebratory season of the egg.

Read on to find out how eggs really impact your health, why we dye Easter

eggs, the difference between white and brown eggs, and more.

Eggs Can Be Heart Healthy

Most of egg's bad reputation is due to the cholesterol in the yolk.

According to the American Heart Association, one large egg yolk has about

186 milligrams (mg) of cholesterol, and it's recommended that the average

person limit dietary cholesterol intake to 300 mg per day. The AHA

recommends that people with normal cholesterol levels cap their egg

consumption to four or fewer whole eggs per week, and suggests that people

with heart disease eat two or fewer eggs per week or use cholesterol-free

egg substitutes. Because egg whites contain no cholesterol, unlimited egg

white consumption is perfectly heart-healthy.

The reputation of eggs has largely been restored because study after study

has found that dietary cholesterol has a much smaller impact on cholesterol

levels than was once believed. In fact, a 2001 study published in

Circulation, the journal of the American Heart Association, found that

lutein, a nutrient found in egg yolks, may even help reduce the risk of

heart disease.

Eggs Are a Weight-Loss Super food

Prized for their low-calorie protein punch, eggs are an excellent snack or

meal for anyone who wants to lose or manage their weight. With 6 grams of

protein and only 80 calories per large egg, one hard-boiled egg can be a

satisfying snack. Add a handful of fresh spinach to an egg scramble, and you

have a healthy breakfast that's bursting with nutrients. Egg whites have

only 15 calories per egg, no cholesterol, and no saturated fat, which makes

them an extremely diet-friendly food.

Eggs Are Nutrient-Rich

In addition to helping with weight control, eggs supply many essential

nutrients, including vitamin A, and the minerals iron, phosphorus, zinc, and

DHA, which is a key to brain health. For vegetarians who still eat some

animal products, eggs are an excellent nonmeat source of the vitamin B12, an

essential nutrient that most humans get from meat, fish, and dairy.

How nutritious an egg is also largely depends on how it was produced. Some

farmers now feed laying hens omega-3-rich diets that in turn produce eggs

that are enriched with omega-3 fatty acids, which can boost heart health.

Although the U.S. Food and Drug Administration (FDA), has approved the use

of labels claiming that certain eggs are high in omega-3s, the agency says

there's not enough scientific evidence to determine whether the addition of

heart-healthy omega-3s to eggs provides a significant benefit.

Egg Size and Color Comes to the Chicken

When you're standing at the

<http://www.everydayhealth.com/diet-nutrition/meal-planning.aspx> grocery

store among all the types of eggs, the choice between brown and white or

medium and large eggs can be confusing. Here's what it means: The color and

the size of the egg is related to the color and the size of the chicken that

produced the egg - nothing more. Brown eggs come from brown chickens, and

though they're often more expensive, that certainly doesn't mean they're

healthier. Instead, brown eggs usually cost more because brown chickens are

typically larger and more expensive to feed.

Some specialty stores and farmers' markets sell pullet eggs, which are

significantly smaller than your standard store-bought egg. Again, this is

because pullet eggs are produced by pullet chickens, which are chickens that

are less than a year old and therefore smaller than a full-grown hen. Some

egg-lovers swear that pullet eggs are richer and creamier than larger eggs,

but it really all comes down to preference.

If you break open an egg only to find a yolk that's yellower than normal,

that has to do with the quality of the diet of the chicken, not the shell

color. Typically, the more corn chickens eat, the yellower the yolks.

Egg Substitutes Are Healthy, Too

Most egg substitutes, such as Egg Beaters, are pasteurized egg whites that

are supplemented with beta-carotene for color and additional vitamins. There

are also animal-free egg substitutes on the market that are made from potato

starch or yeast flakes, which when mixed with water, can resemble the

consistency of beaten eggs. If you prefer egg substitutes to whole eggs,

says tte Pace, a registered dietitian and New York-based obesity and

lifestyle counselor, they are a healthful option.

" Egg substitutes can be useful for recipes that have classically used raw

eggs, as the substitutes are pasteurized, " Pace says. " They are convenient

and can be frozen to be on hand whenever you need them. "

Although many popular diets suggest using egg substitutes in place of whole

eggs, Pace says it's not necessary and that both types have health benefits.

Are Raw Eggs Safe to Eat?

Movies regularly depict athletes eating eggs Rocky-style, which means raw

and straight from a glass like a shot. But if you have aspirations to eat

eggs like your favorite movie boxer, it's best to reconsider. All types of

raw eggs - even organic or free-range eggs - carry a risk of food-borne

illnesses from salmonella bacteria, Pace says. Plus, there's no added

nutritional benefit to eating eggs raw.

" Historically, raw food eaters feel that cooking eggs causes a loss in

nutrients, " Pace says. But research has since found that this isn't true.

If raw eggs appeal to you for the convenience factor, you can cook eggs

quickly and healthfully by zapping them in your microwave in a glass or mug

for one minute. If the eggs are still runny after the minute is up,

microwave them a few seconds at a time until they're firm.

The Healthiest Way to Eat Eggs

There's not one single healthy way to eat eggs, Pace says, but boiling or

poaching eggs with no oil or butter is the lowest-calorie way to cook them.

" If you like eggs over-easy-medium-hard, a simple spray of oil is all you

need, " Pace says. " Eggs are great lunches and easy, light dinner meals. Mix

them with veggies in frittatas or omelets, or pair them with a salad or

soup, and you're good to go. "

For the perfect hard-boiled egg, just cover eggs with water and set to boil

in a saucepan. Once the water has reached a rolling boil, remove the pan

from the heat, and let it sit covered for 15 minutes.