Egg consumption dropped by over 20% between 1980 and 1990 as North Americans became cholesterol-conscious. Turns out you may not need to cut down on the egg you eat .
Egs are a powerhouse of nutrition, rich in protein, B vitamins, vitamin A and iron. They’re economical too, and you can’t beat them for versatility.
People are often concernd that eggs are a major source of cholesterol. It’s true. A single egg contains about 210 mg dietary cholesterol as well as 1 teaspoon of fat. But remember, it’s not so much the cholesterol as the saturated fat in your diet that affects your blood cholesterol. An egg contains less than half a teaspoon of saturated fat (compared with 1 teaspoon in a 3 1/2 ounce ,100 g, hamburger patty).
White eggs don’t ontain fat or cholesterol. Eat as much as you like. You can successfully switch two egg whites for one whole egg in most recipes-or substitute one whole egg and two egg whites for two whole eggs.
Should I limit the eggs I eat?
Most people can eat eggs in moderation without any harmful effects on their blood cholesterol. But limit your intake to two eggs q week if you or your family have high blood cholesterol. You don’t have to limit the number of egg whites.
Brown eggs or white eggs?
Yolk and shell colour have no bearing on an egg’s nutritional quality.
What about egg substitutes?
Made from egg whites, with vegetable oil, flavour and coloring added, these are not necessarily low in fat. The equivalent of one egg may contain as much as 4 grams, almost 1 teaspoon. But the fat is unsaturated and they are cholesterol free.