The Eggsentials

Being an egg-lover, myself, I’d like to crack the subject...by giving you a few tried and tested tips... Before eating that egg, please check it for freshness (fresh ones sink in cool water) Drinking orange juice while eating an egg increases the body’s absorption of the yolk’s iron. Never wash an egg before storing it.

Having done that, here’s a quick introduction to the triple personality of an egg. An egg is actually three different foods — white, yolk and whole egg and each has its own distinct nutritional profile.

The proteins in the whole egg are considered “complete” with a rating of 100 given by the World Health Organisation, and also considered the most useful available for human beings. The much praised white, you’ll be happy to know is high in protein, low in fat, has virtually no cholesterol and only 13 per cent of the calories in an equal amount of egg yolk. It even has some amount of vitamin B2.

That brings us to the luscious golden eye — the egg yolk. Abused and despised for the huge amounts of cholesterol and fatty acids. But lets be fair and look at it’s goodies too — protein, phosphorous, calcium, iron, Vitamin D, B 1 and B 2. Together, the yolk and egg white make a high protein food.

The down-sides are plenty. Not particularly heart friendly, the egg is much maligned for it’s cholesterol content and rightly too. The yolk’s high cholesterol levels may make yours take off. Cholesterol is crucial for every cell in the body.
Eggs are also notorious for causing symptoms of food allergy, abdominal pain, nausea, vomitting, hives, angiodemia (swollen lips) and eczema. Raw eggs and egg-rich foods such as custards are excellent media for microorganisms, including those that cause food poisoning.

My solution?

First of all raw eggs should always be refrigerated. Egg-rich dishes should always be thoroughly cooked, stored in the refrigerator and served very hot or very cold. A healthy approach would be to include eggs in your eating plan, but use common sense to avoid getting too much cholesterol in your diet. After many a discussion with doctors and experts and nutritionists and my own experiences, here are some suggestions: Eat two egg whites with one egg yolk in your scrambled eggs. Replace half the eggs in recipes with egg substitutes or egg whites. Eat eggs no more than twice a week if you have elevated cholesterol in your blood. Use oils rich in vitamin E, such as safflower, sunflower, or olive oil, to prepare cooked eggs or omelettes.

The antioxidant effects of vitamin E will help reduce the risk for heart disease. Keep total fat intake down by selecting low fat alternatives such as skim milk, lean meats, and low-fat cheese. This is the most important dietary change you can make to bring your cholesterol down.