The Incredible Edible Egg
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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The Incredible Edible Egg

Remember back 20 years when the egg was thought to be so bad for you? Some people still have a fear of eggs. I have to admit, I was in the "please make my omelet with egg substitute" side for a while. But I have changed my tune now that I have learned more about some of the many positive nutritional aspects of the incredible edible egg.

We used to think that the cholesterol in eggs was a culprit in raising our blood cholesterol. Much research has been done on the effect of eggs on cholesterol and the consensus now is that an eggs are fine, and actually can be very good for you! Saturated fat and trans fat are far worse than dietary cholesterol at raising blood cholesterol. All of the dietary cholesterol is found in the yolk, and that is why we were so "egg yolk-phobic" for so many years. But I am here to tell you, eat the yolk! There is some saturated fat in the yolk, so we still want to use a little bit of portion and frequency control, but an egg every day is not excessive and can fit into a heart healthy diet.

5 Reasons to eat eggs:
  1. Weight management. Eggs contain high quality protein that keeps you full longer, helping to maintain a healthy weight.
  2. Strong muscles. Protein helps active people build muscle and can help aging adults prevent muscle loss.
  3. Healthy pregnancy. Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide 250 mg choline, about half of the recommended daily intake for pregnant and breastfeeding women.
  4. Brain function. Choline helps all people maintain the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
  5. Eye health. Lutein and zeaxanthin are two antioxidants found in the egg yolk. They may help prevent macular degeneration.

Nutrition facts for one large egg:
75 calories
6.5 g protein
0 g carbohydrate
5 g fat
1.5 g saturated fat
0 g trans fat
212 mg cholesterol
Contains: Vitamin A, iron, phosphorus, selenium, riboflavin, Vitamin B12, folic acid, Vitamin D, zinc

For more information check out these links:
Fun Recipes and Tips:
Info on Benefits of Eggs from the Egg Nutrition Center:
Recipes for eggs
Blog on eggs and nutrition science:

Photo of eggs courtesy of cursedthing
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Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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