Eggs: Good or bad?

 

culled from:tescohealthandwellbeing.com

The benefits of eggs

The humble egg contains a broad spectrum of nutrients, making them a great food to include in your diet. The average egg contains about 70 calories, is high in protein and promotes satiety, meaning eggs help to keep you feeling full. It’s been noted that people who eat eggs for breakfast are slimmer because they feel full right up until lunchtime and don’t feel the need to snack. All the more reason to ‘go to work on an egg’.
In recent years, practices in the UK for the rearing and feeding of hens have changed, which means the nutritional values of eggs have been improved. This also means that nutritional values may vary depending on whether the eggs are from battery-reared hens, free-range or organic. We will look at this in more detail further on.
So what exactly is in your average egg? Here’s a nutritional breakdown to give you a clear picture:
Nutrition data based on 1 small whole egg (50g)*

Calories	70	(3.5% of daily values)
Saturated fat	2.5g	(4% of daily values)
Monounsaturated fat	3.4g	(5% of daily values)
Cholesterol	350mg	(70% of daily values)
Sodium	70mg	(3% of daily values)
Protein	12.6g	(13% of daily values)

*Data from McCance and Widdowson’s ‘The composition of foods’ published by Public Health England (2014)

Vitamins and minerals

Nutrient	Beneficial to	% of daily values
Vitamin A	Immune system, skin & eyes	5%
Vitamin B5	Skin, metabolism, nervous system	14%
Vitamin B12	Cell production, blood, nerves	11%
Vitamin D	Bones, immune system, calcium absorption	4%
Iron	Red blood cells, immune system	5%
Selenium	Blood pressure, skin, thyroid	23%
Folic acid	Cell production, heart health	6%
Calcium	Bones, teeth	3%

*Info from Self Nutrition Data and is based on a daily calorie intake of 2000 calories.
Eggs also contain small amounts of the following nutrients: phosphorous, zinc, potassium, manganese. All of these benefit the body in different ways.

Fact: An average egg is composed of 25% yolk, 60% white and 15% shell

Calories, fat and cholesterol

These are what most people look at when concerned about food. As you can see, an egg is surprisingly low in calories, so you can fit them easily into your daily food intake. The one to watch is saturated fat. Keeping your intake of saturated fat low is important for good heart health. The average egg contains 9% of your whole recommended daily fat intake. Being aware of this is important and, as long as you track them in your Food Diary, there is no reason why you shouldn’t enjoy the benefits of eggs.

Cracking the cholesterol myth

The high level of cholesterol is what makes most people shy away from eggs. Yes, it’s true that they are high in cholesterol, but the latest studies suggest that this is not in itself a cause of heart disease.
Cholesterol is something that is essential to the body for cell growth. If you don’t eat foods containing cholesterol, the liver produces it anyway. According to the British Heart Foundation, eating too much cholesterol does NOT raise your blood cholesterol levels. What raises them is the consumption of too much saturated fat. Keeping your fat levels low for is essential for a healthy heart.
Basically, if you have fried eggs for breakfast, it’s not the cholesterol that’s endangering your health; it’s the fat you fried them in and the saturated fat in the eggs themselves. Some people try to keep their fat levels down when eating eggs by discarding the yolks and just eating the whites. This is great if you just want protein, but remember: the vitamins and minerals are contained in the yolks, so discarding them means that you’re missing out on valuable nutrients. Eat them whole to enjoy the full benefits of eggs.
For more advice on cholesterol, read our article here: Lowering your cholesterol - can you control it?

Are eggs healthy for everyone?

For most people, ‘an egg a day is ok’ but there may be concerns for those who suffer from diabetes. Having diabetes increases the risk of cardiovascular disease so if you are in this category, it’s a good idea to limit your consumption of eggs. For more advice, check with your GP or diabetes management team and only consume as part of a healthy heart plan.

Food safety

Because eggs can contain levels of bacteria, it’s always important to cook them well to avoid the risk of salmonella poisoning. Cooking your eggs completely is the healthiest way to enjoy them and consuming raw eggs should be avoided. Senior citizens, young children, pregnant women and those who are recovering from illness should not have runny eggs. Most eggs come ready-pasteurised and with a ‘best before’ date stamped on them. According to the Food Safety Authority, you can still use your eggs a day or two after the best before date as long as you cook them thoroughly.

Choosing eggs

You may think an egg is an egg, but these days, you can buy organic, fortified and free-range eggs as well as the generic eggs you can pick up in any supermarket. The different practices in rearing and feeding means that the nutritional value and composition of eggs can vary. What does this mean?
Generic eggs are usually sourced from high-production battery farms where hens are kept in cages. They are usually the most budget-friendly but may contain less nutrients than other types of eggs.
Fortified eggs are the ones you see labelled “with added Omega 3”. This means that the hens laying them are fed with Omega enriched foods like Flaxseed to improve the nutritional benefits of eggs. This doesn’t affect the taste of the eggs but may be a good choice for anyone who wants more Omega 3 in their daily diet.
Free-range eggs are sourced from hens who are allowed to run around and graze openly. Egg aficionados claim that these taste better than generic eggs, although they are often a bit more expensive. That said, they are an ethical choice, and sales of free-range eggs are on the rise because of growing public awareness.
Organic eggs are so named because they are sourced from hens that are fed organic food in their diet. They are popular among vegetarians who still choose to eat eggs, and, again, are that bit pricier than ‘normal’ eggs. Because of their being fed organic food, they may taste better and be more nutritious than others.

How many eggs a day?

If you are in good health and are eating to stay healthy, it’s quite safe to include eggs in your diet. As the saying goes “An egg a day is ok” but you could eat two daily if you wish. Just remember to be careful with your saturated fats and track your food intake in your Food Diary to monitor this. Are eggs healthy? They are if used in moderation. Enjoy.