Eggs sometimes get a bad rap since they are well known to be high in cholesterol. In reality, the actual threat to high cholesterol is trans fats, not dietary cholesterol.
Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — saturated and trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, a study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So, banish the old notion that an egg, specifically the yolk, is hazardous to your health.
From a philosophical Chinese medicine standpoint, they are the perfect balance of Yin and Yang; egg whites represent Yang, egg yolks represent Yin.
One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites.
From a nutritional standpoint, whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, are critical to the body’s production of protein and the release of growth hormones. Another amino acid found in eggs, leucine, also helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.
Whole eggs are great source of protein, regulating the brain, a good source of fat and have a positive impact on fertility.
There a multitude of ways to enjoy eggs of course, one of our favorites is lightly steamed. Steaming allows for more control over the yolk- creamy instead of dry. Another advantage to steaming is it provides an easier peeling experience. Here’s Chef J. Kenji Lopez Alt’s method. Give it a try!
