FITNESS AND FUEL – Eggs Are Not the Enemy

FITNESS AND FUEL – Eggs Are Not the Enemy

by Whitney M. Cole, Fitness & Nutrition Phenom
Given how many people in the last week have raised their eyebrows and remarked, “aren’t they bad for you?” in response to my “eat eggs” recommendation, I thought I’d set the record straight.

Yes, they are high in fat and cholesterol, both which reside in the yolk.
No, eating the white only is not “better.”

While the yolk is fattening by comparison with the white (5g vs. 0g for a large egg), it also contains 3 of the 6 grams of protein in the egg, along with calcium, copper, zinc, Vitamin E, Omega 3s, riboflavin, Vitamin D, etc. The white alone really only provides protein, and surprise, most of the egg’s sodium. By tossing the yolk entirely, you miss out on the above nutrients which actually work in conjunction with the protein in the white for muscle growth, cell repair and memory function, to mention a few.

While convenient, the packaged whites are actually the worst option. Not only do you lose the important nutrients naturally occurring in the yolk, but also, like any packaged product that has an extended shelf life, you get to consume an additional 115grams of sodium, vegetable gums, phosphates and other preservatives. Some brands do contain traces of the vitamins and nutrients originally in the egg, but they are typically added in, like cereal, bread and other enriched foods.
Regarding cholesterol, instead of getting hung up on the dietary cholesterol listed on food labels, we should be more concerned with monitoring the level of cholesterol in our bloodstream. This measure is more affected by the mix of fats in our diets rather than the cholesterol we intake from food. We chat fats in another entry.

So who wins the egg debate? Here’s my crack at it:
In the interest of limiting daily fat and calories, and keeping an eye on cholesterol, I recommend eating a 2:1 ratio of whites:full egg. Crack 4 eggs in a bowl and remove 2 yolks before scrambling. If you already have your doctor hounding you about high cholesterol or heart disease, you should reduce the ratio to 3:1, removing 3 of the 4 yolks in the former example, and enjoy this omelet no more than 3 times a week.

Got a diet or nutrition question for Whitney? Send it to whitney@whitneymcole.com to see it answered in the next Fit Fueled and Fabulous blog at Diet.com

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