What came first, the chicken or the egg? Unfortunately we can’t answer that question for you. However, we are here to answer all your questions about the nutrition of eggs! There has been a lot of speculation about the effect of our eggs on our health in the past few years. We’re here to help clear the air. Eggs are a nutritious choice, providing a good source of protein with relatively few calories at around 70 calories per egg. It’s also hard to beat the price at around 19 cents per egg1, making it a valuable option for students on a budget!

Egg whites contain the bulk of the egg’s protein at 3.3 grams.2 They are also a source of folate, selenium, calcium, magnesium, phosphorus and potassium, and at only 17 calories! The egg yolk contains fat and cholesterol.3 However, don’t let that scare you off! We need fat in our diet. Fat helps with satiety and the transport of some vitamins. Some varieties of eggs contain omega-3 fat in particular, which is important for brain and nerve health. The yolk also contains nutrients such as fat-soluble vitamins A, D, and E, and contains 2.7 grams of protein.3 All in all, the humble egg can be considered quite the nutritional powerhouse!

But wait… what about the cholesterol in eggs? Is that good for us? What exactly is cholesterol, anyway? Cholesterol is a fat-like substance that is found in the body and helps to make vitamin D, bile and certain hormones.4 There are two types of cholesterol: one is “bad” LDL cholesterol that can cause plaque build-up in the arteries and increase the risk of heart disease. HDL cholesterol is known as the “good cholesterol” and helps to remove LDL cholesterol from arteries.4 Dietary cholesterol is found in animal food sources, including eggs. Not too long ago, it was thought that dietary cholesterol was the main reason for high cholesterol levels in the body. However, newer research shows that there are many factors such as genetics and body weight that can affect blood cholesterol levels, and that dietary cholesterol has only a minimal impact on our blood cholesterol.4 The bottom line is that there is little reason to worry about the cholesterol content of eggs. Healthy individuals can safely consume up to 7 eggs per week.4

Another benefit to eggs is how easy they are to prepare! If you’re looking to make morning easier by meal prepping breakfast, breakfast egg muffins may be up your alley. You can make them in bulk and them simply grab them and go during busy mornings.

Breakfast Egg Muffins5

Ingredients

  • 10 eggs
  • 1/3 cup milk
  • ½ cup cheddar cheese
  • 1 tablespoon fresh minced chives
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit
  2. Combine eggs and milk in a large mixing bowl and whisk them well.
  3. Stir in ¼ cup of the cheese
  4. Divide mixture evenly among 12 greased muffin cups and sprinkle on the fresh chives and remaining cheese
  5. Bake for 20 minutes or until centers are set and the muffins are beginning to brown

 

Have you ever wondered about the difference between white eggs and brown eggs? When it comes to the color of the egg, it all has to do with the color of the chicken itself. In general, white-feathered chickens lay white eggs, and brown-feathered chickens lay brown eggs.6 The color of the egg does not have any significance on the quality or nutritional content of the egg; there is simply no difference.6  Brown eggs tend to be more expensive, causing consumers to perceive them as more natural or healthy. The real reason why they may be more expensive is that chickens that lay brown eggs are larger than chickens that lay white eggs, meaning they require more feed, thus increasing the price tag of their eggs.6

We hope that we’ve cleared up some myths around eggs, and informed you on the nutritional benefits of consuming eggs. We wish you an eggcelent day!

References

  1. Loblaws (2018) https://www.loblaws.ca/Food/Dairy-and-Eggs/Egg-%26-Egg-Substitutes/Whole-Eggs/plp/LSL001005003001
  2. Canadian Nutrient File (2018) https://food-nutrition.canada.ca/cnf-fce/newSearch-nouvelleRecherche.do?action=new_nouveau
  3. The Nutritional Value of Egg Whites versus Egg Yolks: What do you use? (2011) https://www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/
  4. Understanding Eggs and Cholesterol (2016) http://www.unlockfood.ca/en/Articles/Heart-Health/Understanding-Eggs-and-Cholesterol-How-many-eggs.aspx
  5. Recipe adapted from Breakfast Egg Muffins (2017) https://www.lemontreedwelling.com/2017/09/breakfast-egg-muffins.html
  6. What’s the Difference Between White and Brown Eggs? (2015) https://www.thekitchn.com/whats-the-difference-between-white-and-brown-eggs-word-of-mouth-113678

Monday, September 17, 2018 in , ,
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