All About Eggs

All About Eggs
Eggs and Health
 Eggs contain several vitamins and minerals

that are essential parts of a healthful
diet. In many parts of the world, eggs are
a readily available, inexpensive food.
 In the past, there was some controversy
about whether eggs are healthful or not,
especially concerning cholesterol. The
current thinking, however, is that, in
moderation, eggs are healthful, as they can
be a good source of protein and other
essential nutrients.
 This article describes the nutritional
contents of eggs and possible health
benefits and risks. It also gives tips on
incorporating more eggs into the diet and
looks at egg alternatives.
All About Eggs
Eggs and Health
 Research on moderate egg consumption in two

large prospective cohort studies (nearly
40,000 men and over 80,000 women) found
that up to one egg per day is not
associated with increased heart disease
risk in healthy individuals.
 Eggs were previously associated with heart

disease risk as a result of their high
cholesterol content. However, a solid body
of research shows that for most people,
cholesterol in food has a smaller effect on
blood levels of total cholesterol and
harmful LDL cholesterol than does the mix
of fats in the diet.
 Of course, this research doesn’t give a

green light to daily three-egg omelets.
While a 2008 report from the Physicians’
Health Study supports the idea that eating
an egg a day is generally safe for the
heart, it also suggests that going much
beyond that could increase the risk for
heart failure later in life. You also need
to pay attention to the “trimmings” that
come with your eggs. To your cardiovascular
system, scrambled eggs, salsa, and a 100%
whole-wheat English muffin is a far
different meal than scrambled eggs with
cheese, sausages, home fries, and white
toast.
 Furthermore, to truly assess eggs and heart

health, we need to examine how they stack-
up to foods we might choose in their place—
the classic nutrition substitution
analysis.
 The bottom line: While eggs may not be the

optimal breakfast choice, they are
certainly not the worst, falling somewhere
in the middle on the spectrum of food
choice and heart disease risk. For those
looking to eat a healthy diet, keeping
All About Eggs
Storage and Food Safety
Food safety is a top priority when handling raw
eggs. A contaminated hen can transmit Salmonella
inside the egg if the shell has not completely
formed. Salmonella can also penetrate egg
shells, which have tiny open pores.
 Look for a sell-by date on egg cartons; eggs

will generally last for four to six weeks
after this date. Avoid packages with cracked
eggs, which can increase risk of bacterial
contamination. Discard a cracked egg if you
discover one after purchase.
 Promptly refrigerate eggs in their carton at

40°F or below, in the coldest part of the
refrigerator. Avoid storing in side doors
where the temperature varies.
 Cook eggs until the whites and yolks have

solidified, to prevent food-borne illness. Egg
dishes should reach an internal temperature of
160°F. If using recipes for raw or undercooked
eggs, use pasteurized eggs that are heat-
treated to destroy bacteria.
 Don’t allow cooked eggs or egg dishes to sit

at room temperature for longer than two hours.
 Wash your hands and any surfaces with soap and

water that have come in contact with raw eggs.
All About Eggs
Prepare and Serve
 Hardboiled: (Avoid overcooking hardboiled
eggs, as evidenced by a green ring around
the yolk or egg whites seeping out of the
shell.) Place desired amount of eggs in a
single layer in a pot. Fill with enough
water to cover eggs completely. Bring water
to a gentle rolling boil and allow to cook
for 1 minute. Turn off heat, cover the pot,
and allow eggs to sit in the water for 10-
12 minutes. Remove from pot and rinse eggs
with cool water. Peel and serve, or store
in refrigerator for up to one week.
 Easy egg scramble: Heat 2 teaspoons olive

oil in a frying pan on low-medium heat. Add
1 cup finely chopped vegetables of choice
(e.g., tomato, bell pepper, onion, garlic,
broccoli, baby spinach or arugula,
mushroom, zucchini) and stir until
vegetables are slightly wilted. Add 2
beaten eggs (or 1 whole egg and 2 egg
whites) to mixture and stir gently until
eggs solidify. Add a pinch of salt and
pepper or a sprinkle of mozzarella or
Parmesan cheese.
 Egg “muffins:” In a medium bowl, beat 12

whole eggs (or desired equivalent in egg
whites; 1 whole egg = 2 egg whites) and set
aside. Heat 1-2 teaspoons olive oil in a
fry pan on medium heat and stir-fry 1 cup
finely chopped vegetables of choice (see
above). Divide and add cooked vegetables
into a 12-cup muffin tin sprayed with
nonstick spray. Pour egg mixture over the
vegetables. Bake at 350°F for 15 minutes or
until a toothpick inserted in the center of
a muffin is clean. Allow muffins to cool in
pan for a few minutes before removing.
Store in refrigerator for up to 5 days or
freeze for up to 1 month.
Trivia About Eggs
Did You Know?
 While chicken eggs are the most common variety
(especially in the U.S.), eggs from a range of
birds—including ducks and quail—are also
consumed worldwide.
 Brown eggs are not more nutritious than white.

The color and size of an egg are determined by
the breed of hen, which can produce white,
cream, brown, blue, green or speckled eggs!
The color of the yolk is also not reflective
of nutritional value but the type of poultry
feed.
 Eggs vary in available sizes from medium to

jumbo, but eggs graded “large” are the
standard size preferred in recipes.
All About Eggs
Eggs
 Long-vilified for their high cholesterol
content by well-meaning doctors and
scientists researching heart disease, eggs
now seem to be making a bit of a comeback.
So what changed?
 While it’s true that just one large egg

yolk has 200 mg of cholesterol—making it
one of the richest sources of dietary
cholesterol—eggs also contain additional
nutrients that may help lower the risk for
heart disease. In addition, the moderate
amount of fat in an egg, about 5 grams, is
mostly monounsaturated and polyunsaturated
fat. It’s also crucial to distinguish
between dietary cholesterol and cholesterol
in the blood, which are only weakly
related. The focus on dietary cholesterol
alone was de-emphasized as more attention
was placed on the influence of saturated
and trans fat on blood cholesterol.
Accordingly, the Dietary Guidelines for
Americans 2015 removed the prior
recommendation to limit consumption of
dietary cholesterol to 300 mg per day.
 Given their history, “are eggs healthy?”

has become a frequently asked nutrition
question. To answer this, it’s important to
look at eggs not only on their own, but in
context of the entire diet, especially when
compared to foods they may replace.

All About Eggs

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All About Eggs

Eggs and Health

 Eggs contain several vitamins and minerals

 Research on moderate egg consumption in two

 Eggs were previously associated with heart

 Of course, this research doesn’t give a

 Furthermore, to truly assess eggs and heart

 The bottom line: While eggs may not be the

 Look for a sell-by date on egg cartons; eggs

 Promptly refrigerate eggs in their carton at

 Cook eggs until the whites and yolks have

 Don’t allow cooked eggs or egg dishes to sit

 Wash your hands and any surfaces with soap and

 Easy egg scramble: Heat 2 teaspoons olive

 Egg “muffins:” In a medium bowl, beat 12

 Brown eggs are not more nutritious than white.

 Eggs vary in available sizes from medium to

 While it’s true that just one large egg

 Given their history, “are eggs healthy?”

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