Eggs, are you’re kidding me? I don’t touch them. That old fashioned notion of an egg a day for breakfast is just begging for heart disease and an abnormal cholesterol profile. It was eating too many eggs that killed my dear grandfather at the age of ninety eight.
Like many trends, research in food has come full circle on this one. Studies made by several groups worldwide, have now come to the same conclusion that your grandmother did fifty years ago. Eggs always were, and continue to be one of the healthiest foods in the world.
They are packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline (an integral component in brain and nerve health). The sunny yellow yolk contains lutein and zeaxanthin (These carotenoids probably kept your grandfather’s eyes healthy until a ripe old age, and will do the same for you, if you let them.)
Eggs are one of the few foods considered to be complete proteins. A complete protein contains the nine essential amino acids your body cannot produce naturally. Regarded as the “building blocks” of the body, amino acids help form protein and are vital to your body’s health. Two of the amino acids found in eggs -Tryptophan and Tyrosine are anti-depressants. They also contain Melatonin that will help you get a peaceful night’s sleep.
A large egg contains six grams of the highest quality protein found in any food. Protein is found in both the egg white and the yolk, with just over half in the white and the remainder in the yolk. Eat the whole egg to really benefit from it. Those twelve egg white omelets are both unnatural and a complete waste of the valuable yolk. Limit your consumption of eggs, to a maximum of three to four per week, but, eat the whole egg.
I can almost see your eyebrows touching your hair line at this point. What about all that stuff we’ve been hearing about the egg yolk being high in fat and creating high LDL cholesterol and ultimately leading to heart disease? In fact, a boiled egg contains only seventy calories. That’s about the same as a chappati or large slice of bread. Moreover, recent research shows that eating eggs every day does not significantly raise LDL cholesterol levels or contribute to the risk of heart disease, for most healthy men and women. I know we keep repeating this but it’s important to remember, the real villains are the saturated and trans-fats found in foods. These fats increase blood cholesterol and the risk of heart disease. It is not the egg that’s the bad guy here, but your method of cooking it. A large egg contains only 1.5 grams saturated fat and zero trans-fats. It’s the deep frying of the egg or the rich gravy that constitutes the egg curry that create all the problems.
A boiled or poached egg for breakfast is an ideal way to start your day. It will keep you feeling full and satisfied until lunch, so you will not be tempted to give into mid-morning junk food cravings, and you will have all the nutrients you need to keep you bright and sunny all day. So go for that ray of golden sunshine.
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