In the past, eggs have been considered unhealthy by some due to their cholesterol content. It is true that one egg contains about 200 mg of cholesterol, which is a large amount compared to the majority of other foods out there. However, many research studies have shown that the dietary cholesterol found in eggs does not negatively affect cholesterol levels in the blood.
An analysis of 17 different studies identified no connection between eggs and heart disease or stroke in individuals considered otherwise healthy. In fact, HDL/“good” cholesterol levels increased, and LDL/“bad” cholesterol molecules changed from small (dangerous and high risk for contributing to arterial blockage) to large (lower risk for contributing to arterial blockage.) Eggs caused improvement in those heart disease risk factors – once thought to be worsened by egg consumption.
How’s that for a boost in reputation? You could say it’s ‘eggs-cellent’ news! The benefits of the incredible egg don’t end there. The egg is a fantastic example of a perfectly nutritious food. Vitamins A, B2, B5, B6, B12, D, E, K, Calcium, Folate, Phosphorous, Selenium, and Zinc all contribute to what makes eggs such a great choice.
One large egg contains only 77 calories, yet packs 6 grams of protein and 5 grams of high-quality, healthy fats. Those protein and healthy fat combination make eggs a fantastic meal or snack option, especially for diabetics.
Now, it should be noted that not all eggs are the same. The majority of eggs in the local supermarket come from hens that were caged in factories, and fed grain-based feed. The quality of an egg is determined by these factors, as they alter the final nutrition content (and taste!)
It is best to buy organic, free-range eggs. The organic title means that the hens were not treated with hormones and were fed organic feed. The free-range distinction means the hens are able to roam. However, ‘regular’ grocery store eggs are still a nutritious choice if you don’t have the money, or desire to purchase organic, free-range eggs.
Once you’ve purchased your eggs, the fun can begin. There are plenty of delicious, creative ways to prepare those nutritious eggs. Firstly, make sure you’re starting off right with fresh eggs. If you want to make sure your egg is good-to-go, carefully place it in the bottom of a glass of water and watch what happens. If the egg immediately sinks to the bottom of the glass, it’s fresh! If it floats, it has spoiled and needs a trip to the trash!
Busy morning with no time to spare? Make a 60-second omelet in your microwave! In the bottom of a large coffee mug, microwave one tablespoon of butter for 15 seconds. Crack two eggs into the mug, along with a splash of whole milk, salt and pepper. Add any additional fillings (cheese, ham, bell peppers, mushrooms, tomatoes, etc. and whisk with a fork. Microwave for one minute and its omelet time!
What if you love your eggs fried? Start by separating the egg white from the egg yolk. Pour the egg white into the pan first and cook it until it looks opaque and turns white. Then, add the yolk and cook a few minutes more. Ta-dah! A fried egg with fully cooked whites and a deliciously runny yolk!
Do you have a few eggs in the back of your fridge about to go bad? Crack the eggs into a bowl and scramble with a fork, then pour into a muffin tin. Place in the freezer until the eggs are completely frozen all the way through, then pop out the eggs and place in a plastic freezer bag. These individual egg portions can last up to 6 months in your freezer!
If you’re hungry now, your muffin tin can help, too! Brush your muffin tin cups with a little bit of melted butter. Add your fillings of choice – crumbled bacon, cheese, spinach, tomatoes, etc. to the bottom of each tin. Crack eggs into a large bowl, add a splash of whole milk, salt and pepper, and whisk.
Pour the egg mixture into each muffin tin cup. Don’t fill the cups all the way to the top; only fill them about ¾ full as the eggs will rise a bit. Bake at 350 degrees for 20-25 minutes. If there are any leftovers, they will last in the fridge for up to a week, or in the freezer for up to a month!
Looking for something a little meatier? After brushing with melted butter, line each muffin tin with slices of ham before adding shredded cheese and the whisked egg mixture. Bake and enjoy.
With so many delicious ways to enjoy this heart-healthy there really is no excuse for not maximizing the power of the egg. Whether you boil it, scramble it, fry or bake it, the egg is simply a fantastic food!