Eggs Exposed: What You Need to Know
So it’s the day after Easter and you have a boatload of decorated hard boiled eggs you don’t know what to do with – and later this week, you will likely “find” the ones your children didn’t find when the rotten egg stench hits your nose.
If the eggs were left in the Easter basket for more than two hours, you’ll have to toss them, according to www.incredibleegg.org. But, If you kept them in the fridge, they will be good to eat for up to a week if they’re still in the shell! So what now? Well, before you go diving in, there are a few things you need to know.
Most people think “protein” and “healthy” when they think eggs, but look at the nutritional information.
Hard Boiled Egg:
48 calories from fat
5.28gms of fat
.56gms of carbs
6.26 gms of protein
Over 62% of the egg’s calories comes from fat and only 34% of it’s calories from protein, so it’s more of a fat source than a protein source. HOWEVER (and that’s a BIG however), that all changes if you take out the yolk. Look at the two parts of the egg separately.
.06gms of fat (less than a calorie from fat)
0 Saturated Fat
.24gms of carbs
3.6gms of protein (14 calories from protein)
How much is too much?
Besides fat and calorie intake, we also have to consider our cardiovascular health. I know cholesterol is somewhat of a mystery to many. We all know we are supposed to avoid it, but many of us go through life never REALLY thinking WE are the one who’s going to drop dead of heart attack or stroke because we ate too many eggs. Of course that would not be the only cause but, if eggs may increase cholesterol, why not be careful not to eat too many of them.
Sure, we can see the fat building up on our thighs, but we don’t see the plaque build up in our arteries. Just because we don’t see it doesn’t mean it is not there. The reality is, too much cholesterol does cause narrowing and hardening of the arteries – whether we know it’s happening or not. Unfortunately, most of us have no CLUE how much cholesterol we consume.
After doing a bit of research I found that Mayo Clinic had some good advice:
- Eat 4 egg yolks or fewer per week
- If you are healthy, eat less than 300mgs of cholesterol a day
- If you are diabetic, have bad cholesterol or have cardiovascular disease, limit cholesterol to less than 200mgs per day
- It is also important to reduce your cholesterol for the rest of the day when eating eggs.
Avoid or Limit High Cholesterol Foods:
- Egg Yolk
- Caviar/Fish Roe (Watch out Sushi Lovers!)
- Shrimp (Prawns, Camarones)
- Fast Food7.
- Oil-Packed Fish (fish packaged in oil)
- Cheese: Port de Salut, Fontina, Gouda, Cream Cheese, Gruyere & Cheddar are the highest
- Processed Sausage, Lamb or Duck
Increase these Cholesterol-Fighting Foods:
- Fish & Omega-3 Fatty Acids
- Walnuts, Almonds & Nuts (1.5oz a day)
- Olive Oil (2 tablespoons a day)
- Foods with added plant sterols or stanols. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent.
Although eggs also have good nutrients in them too, you just may want to eat them with caution. Simply cut back on the yolks and increase your egg whites so you can not only look fit on the outside, but be fit on the inside too! Have an eggcellent day!
Learn more from my sources:
Top 5 Foods to Lower Cholesterol, from Mayo Clinic
Top 10 High-Cholesterol Foods to Limit or Avoid
Cute Hard-Boiled Egg Chickens pic was from SeriousEats.com