Whether you raise your own backyard chickens for eggs, purchase eggs from a local farmers market or from a supermarket, recent news puts this longstanding, high-protein food in a more positive light. The egg, which was on the “eat less often” list, has moved to the plus side.
With so much focus on heart health, the cholesterol naturally present in eggs may cause some people to omit them from their diet. Recent nutritional data from Department of Agriculture researchers indicates that the yolk of a large egg contains 64 percent more vitamin D and the cholesterol in egg yolks is now lower than test results from 2002. Cholesterol is down 14 percent to 185 milligrams per large egg from a previous level of 220 milligrams.
These changes may be the result of improvements in the feed given to hens the past 10 years. The American Heart Association recognizes the research that shows egg consumption doesn’t alter heart disease risk.
Considering the high nutrient density of eggs, their reasonable cost as a protein source and lower cholesterol levels, the recently released Dietary Guidelines for Americans includes eggs as an acceptable lean protein source. The recommended dietary limit of cholesterol is 300 milligrams.
If you eat an egg a day, that will fit with the guidelines as long as you consider how much cholesterol you regularly eat from all animal sources.
Other prepared foods, especially baked goods, are made with eggs. Remember to count those eggs toward your daily cholesterol limit. If you want to save on your cholesterol budget, use only egg whites, which are cholesterol-free.
To eliminate cholesterol when cooking, substitute two egg whites for a whole egg. Another option is to use cholesterol-free egg substitutes that are made from egg whites with added coloring.
Powdered egg whites are handy for convenience. Combine two teaspoons of powdered egg whites with two tablespoons of warm water to magically produce the equivalent of one egg white. The other nice feature of powdered egg whites is that it can be used safely in uncooked dishes.
An egg is a 70-calorie healthy choice. When making egg dishes or planning egg menus, consider the added ingredients. For example, make your omelet with one egg plus two egg whites, fill it with veggies sauteed in a small amount of fat, and sprinkle lightly with cheese. Serve with a side of fresh berries and whole-wheat toast.
But, if the extras are loaded with saturated fat and sodium, your healthy high-protein meal just landed on the other side of the equation as a less-than-healthy choice.
In addition to cholesterol and protein, eggs contain several other valuable nutrients, including lutein for eye health and choline for brain function. The National Academy of Sciences recently recognized choline as an essential nutrient with a recommended adequate intake for men, women and children. A large egg contains almost 50 percent of the recommended adequate intake for most population groups. Research on age-related memory loss in adults will yield more results related to choline.
Shirley Perryman, M.S., R.D., is an extension specialist with the Colorado State University Department of Food Science and Human Nutrition. Contact her at shirley.perryman@colostate.edu.
Thinking of raising backyard chickens?
You may be motivated by the convenience of having a quick and convenient source of protein — with the push to eat locally, you can’t get closer than your backyard. People new to this small- farming venture can find tips on how to keep chicken eggs safe to eat with “Home-Produced Chicken Eggs” at , the CSU Extension website.
Shirley Perryman
