The Egg: An Incredible Edible

From the time primitive man first adopted the morning mastication ritual known today as breakfast, the egg has been around to provide a tasty source of protein to hungry people throughout the world. But while most experts agree that eggs are probably better for one’s heart than bacon, many health-conscious individuals striving to increase the benefits of a healthy diet have more or less phased them off their menus, due to the relatively high amount of cholesterol contained within a single shell. However, results from recent studies have switched eggs from being demonized for their cholesterol to their return to the food-that’s-good-for-you list. So, what exactly is the verdict? Dietitians Jennifer Green of Trinity Mother Frances Clinical and Susan Bessonett of ETMC lend their professional opinions on the subject in order to finally help crack this conundrum.

However, eggs have more cholesterol than some foods recommended to people with high cholesterol and heart conditions, this may not be as big a deciding factor for those who wish to have an omelet and maintain a healthy lifestyle as once thought. Green explained that eggs may be catching a false rap from another type of food. “It is a controversial topic. The American Heart Association recommends limiting cholesterol consumption to less than 300 milligrams per day for most people, and to less than 200 mg/day for those with heart disease. Because an egg contains around 200 mg of cholesterol, it is necessary to limit intake of eggs to meet this recommendation. The other side to this is that eating high fat foods (particularly saturated and trans fats) has been shown to increase blood cholesterol more than consuming cholesterol from foods such as eggs. All in all, eating fats, not cholesterol, is the culprit to raising blood cholesterol.” Similarly, a new study performed by the United States Department of Agriculture revealed that eggs actually have 14 percent less cholesterol (around 230 mg) and more vitamin D than previously recorded, allowing them to fit in easier with even the strictest dietary guidelines.

Yet, perhaps one of the most appealing aspects of eggs is the high amount of protein (roughly 6 grams) packed into each one. Protein is one of the most essential building blocks of a good diet. It plays a key role in practically every functioning process of the human body (including metabolism and cell repair), as well as the transportation of vital nutrients across the bloodstream. “The protein in eggs tends to stabilize your blood sugar and will satisfy your hunger for a longer period of time than a carbohydrate-rich breakfast item,” said Bessonett. “I frequently encourage people who have protein depletion to be sure and eat their eggs at breakfast daily. For a normal, healthy individual, it’s a personal choice and can be part of a balanced diet.”

In addition, eggs contain nutrients that aid in a variety of other venues that develop and maintain healthy body functions. According to Green: “Eggs are full of vitamins and minerals to help with brain function and overall health. Vitamin A aids with night vision; lutein helps prevent macular degeneration of the eye; vitamin E works as an antioxidant; and choline is an important factor in mental function, memory and brain health.” Vitamins found in eggs also help with calcium absorption, which lends a hand in in the growth of bones, making them an especially great breakfast option for children.

With credibility of the egg’s nutritional might restored in the health community, the question now becomes what type of egg is the best for scrambling, hard-boiling, frying and more importantly, eating. To answer this question, Bessonett explains a common misconception that few (apart from dietitians and chicken farmers) may even be aware of: “There are only slight differences in nutritional value between the ‘antibiotic free’, ‘cage free’ and ‘organic’ options. Brown eggs (natural) are just as nutritional as bleached eggs. All eggs sold in stores are antibiotic-free because of strict regulations to remove sick hens from laying. The latest trend is eggs from hens whose diets have been carefully supervised (100 percent grain) in order to produce an egg higher in Vitamin D, E and lutein.” Recently, there has been a trend in the U.S. egg industry known as "designer eggs." Designer eggs are laid by hens that are kept on a strict all-natural diet of flax seed, kelp, and canola oil in an effort to produce eggs with lower saturated fats and enhance their natural flavor.

In the end, the kind of eggs you buy, as long as they’re of chicken origin, doesn’t really matter. But making the choice to enjoy an egg for breakfast can improve a person’s health in a variety of areas as well as offer a delicious alternative to high fatty foods. In this way, a person can insure themselves with a cornucopia of nutritious vitamins stored within the thin, white walls of a truly amazing protein powerhouse. So next time morning hunger strikes, instead of reaching for a grapefruit or the old tried and true box of Lucky Charms, crack open an egg and start to make your breakfasts a little more incredible.