Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Eat MORE Eggs September 1, 2011

This is an interesting article…… it might change your mind about the number of eggs you eat each week – hopefully you’ll INCREASE it !!

What They NEVER Told You About Eggs

By Cassandra Forsythe-Pribanic, PhD,RD

The Egg: this three letter word invokes almost as much fear into the hearts of
Americans as our other favourite “deadly” three-letter word: F-A-T.

However, it’s finally time to crack the
misconception that eggs are bad for our health, because they’re absolutely not.

It’s unfortunate, but many people still think that you cannot eat more than one
egg per day, or even more than 3 eggs per week because if you do, you’ll
develop high blood cholesterol levels and fatty arteries. But, this could not
be farther from the truth.

So, why do we think this way?

In the 1960’s consumers were first “warned” about
eggs as being a major player in the development of heart disease… without any
conclusive evidence to back up this claim. News articles overwhelmingly focused
on the egg- cholesterol – heart disease link when there was no real proof for
this message.

Eggs were so demonised that egg substitute products
became all the rage for cooking and baking, but they were no better, and
sometimes far worse, than the whole egg itself.

Today, consumers need to understand that eggs are
not evil, but in fact are healthy and important components of our diets.

High Protein Quality

First and foremost, eggs an inexpensive source of
high quality protein that almost everyone can enjoy in various ways – from
scrambled eggs to devilled eggs to green eggs and ham, eggs are a versatile way
to quickly and easily get more protein in your diet. And, they’re not just for
breakfast, but for lunch and dinner too!

In terms of protein quality, most foods rich in
protein are measured in terms of the availability of that protein to
effectively promote growth (cell growth), and this term is known as biological

Based on the amino acids contained in an egg and its
ability to stimulate growth, egg protein is only second to mother’s milk for
human nutrition.

On a scale, with 100 representing top efficiency, these are the biological
values of proteins in several foods:

Whole Egg 94
Milk 85
Fish 76
Beef 74
Soybeans 73
Beans, dry 58

Biological Value of Protein Foods

Nutrition Powerhouses

Secondly, eggs are powerhouses of nutrition:

• Eggs are among the few sources of naturally occurring vitamin D and K,
which are known for cancer protection and longevity.

• Eggs contain the highest source of dietary choline
(125mg/egg), which is a nutrient necessary for proper nervous system
development and structural integrity of cell membranes; particularly, choline
is necessary for brain development in infants to impart lifelong enhancement of
memory and attention.

• They supply 6.3grams of high quality protein, 5 grams of fat primarily
consisting of an even balance of saturates and monounsaturates, with less
polyunsaturates, and barely no carbohydrates at all; they’re
the perfect low carbohydrate food.

• Some designer eggs contain up to 200 mg of DHA, the
essential omega-3 fatty acid needed by all humans for normal development and
functioning, and prevention of depression and memory loss.

• The whole egg contains 166 mcg of lutein and zeaxanthin, two
super antioxidants that contribute to eye health and prevent common causes of
age-related blindness; research shows that the bioavailability of these
nutrients from eggs is higher than other foods with higher contents.

Eggs Do NOT Cause Heart Disease

In November 2010, a paper was published by Canadian medical researchers
entitled, “Dietary cholesterol and egg yolks: not for patients at risk of
vascular disease”.

The authors stated that: “Patients at risk of cardiovascular disease should
limit their intake of cholesterol. Stopping the consumption of egg yolks after
a stroke or myocardial infarction would be like quitting smoking after a
diagnosis of lung cancer: a necessary action, but late.”

However, prior to this paper, over the past 10 years, numerous studies, both
clinical and observational, were published with the findings that there is no
connection between egg consumption and heart disease risk, especially in
healthy individuals.

For example, Dr Maria-Luz Fernandez and colleagues have been investigating egg
nutritional health for more than a decade and have published findings such as:

• “Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a
Limit of 300 mg/d?”. Overall, no study has yet shown an association between egg
intake and risk for heart disease and there are no compelling epidemiological
or clinical trial results that show compelling evidence for limiting
cholesterol intake to 300 mg/day or restricting egg consumption.

• “Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight
Men Consuming a Carbohydrate-Restricted Diet”. Raising HDL cholesterol is often
called impossible, but is necessary to protect against plaque build-up in your
arteries (HDL carries it away). This study shows that it can be easily
increased in overweight men (a population very susceptible to heart disease) by
reducing carb intake and using eggs in the diet regularly.

• ‘Pre-menopausal women, classified as hypo- or hyper-responders, do not alter
their LDL/HDL ratio following a high dietary cholesterol challenge”. When 50
pre-menopausal women (another very susceptible heart disease population) were
given either an egg a day plus cholesterol from other foods, or a
cholesterol-free egg substitute for 30 days, did not experience the development
of an ‘atherogenic lipoprotein profile” regardless if they were hyper or
hypo-responders to dietary cholesterol.

Overall, dietary cholesterol from eggs does NOT cause heart disease, rather a
lifestyle and a diet high in foods that elicit increased inflammation, hyperglycemia
and oxidative stress induces increased atherosclerotic build-up and increased
risk for heart attack or stroke (among other diseases).

As such, it is wise to follow a diet low in sugar, void of processed foods,
artificial chemicals (flavours and colours), preservatives and pesticides and
avoid smoking and excessive alcohol consumption, and replace it with a whole
foods, natural, plant-rich diet balanced in protein, carbohydrates and fat to
minimize heart disease risk.

Avoiding eggs is not the answer – in fact, including eggs in your wholesome
diet will actually benefit you more. Two eggs provide 13 grams of protein, ~10
grams of fat, and plenty of nutrients you barely find in any other foods. This
will keep you satisfied, healthy and energized for hours after any meal and
will help you choose other healthy foods at the right times.

However, If you choose not to live a healthy lifestyle with whole foods,
adequate sleep, plenty of exercise and minimal toxins, and/or you already have
heart disease, you may be advised to limit your intake of egg yolks because it
may acerbate your current situation.



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