Hail the Humble Goog
Eggs are an exceptional food. However, when I recommend them to patients they often question. “Don’t they increase cholesterol?” “How many eggs is safe to eat in a week?”
Eggstory
Back in the day, eggs were demonised as the culprits causing heart disease, increasing cholesterol and all manner of dastardly deeds. Yes, eggs DO contain cholesterol (as many animal foods do). NO, they don’t increase your blood cholesterol. In fact, studies suggest eating eggs will improve the ratio of good (HDL) and bad (LDL) cholesterol. (1)
The Goods on Eggs
Why do I recommend eggs to my patients?
1.They are the best protein source per gram
2.Are low in kJ
3.Low in fat
4.Low in carbs
A Great SOURCE OF
5.Vitamin D (not many foods do D) for bone health, immune health
6.Choline – for nerves and cognition
7.Lutein and Zeaxanthin – reduce risk of macular degeneration
8.Riboflavin – B2 – energy production and conversion of other B vitamins
9.Selenium – antioxidant, thyroid health
10.Vitamin A – health of epithelial surfaces eg gut
11.Vitamin B12 – energy, nerves, cell replication
Go Goog
Don’t hold back. Eggs make a fantastic filling and nutritious breakfast. Boiled, shakshuka, scrambled, poached, omelette or in a smoothie. A snack of a slice of frittata, or a boiled egg with some baby tomatoes and cucumbers…… Up to 3 eggs a day! Really.(1)
Egg Proviso
While extolling the virtues of eggs, I am cognisant of the sacrifice of these beautiful creatures. For this reason, I implore you to buy eggs (and chicken meat) from providers who have given these animals a decent (albeit) shortened life. Choose organic and free range. If you can, have your own feathery girls, buy from farmers’ markets or choose from accredited providers. (2)
1.https://doi.org/10.1007/s11745-017-4230-9
2.http://flavourcrusader.com/blog/2011/09/free-range-eggs-australia/
