To my Myth Buster Followers,
What is on the agenda today, let’s talk about eggs, eat them or avoid them?
Here’s what you need to know
Always use credible sources of information for dietary advise for your better health :- government and professional nutrition, dietary and medical organisations. It’s true eggs are high in cholesterol, however have minimal effect on blood cholesterol levels that are associated with the risks of heart disease. The cholesterol from saturated fats found in meats and in trans fats (chemically enhanced vegetable oils made solid at room temperature), are the fats to avoid in large quantities due to increasing the unhealthy cholesterol in our blood associated with heart disease. The consumption of trans fats can be reduced by minimising intakes of baked goods which use trans fats in commercial cakes, biscuits, pie crusts, crisps and deep fried foods from restaurants and takeaway food business’s. Animal fats can be minimised by using the lean cuts of meat and removing excess fat. Margarines are made from some vegetable oils, however in Australia the trans fats are removed in the manufacturing process, and are known to lower unhealthy cholesterol levels in the blood. Good cholesterol’s in the blood come from unsaturated fats – vegetable oils, seeds, nuts, avocados, soy and grains. However eggs, milk and cheese contain both saturated and unsaturated fats with a greater source of unsaturated fats, and when eaten within a healthy balanced diet are a good source of protein and energy for healthy people. See the Australian Dietary Guidelines for a balanced nutritious diet.
Bottom Line: Whole eggs are one of the most nutritious foods containing a little bit of almost every nutrient we need, and a balanced diet with eggs is associated with good health.
FACT:- Most healthy people who have no current medical conditions, can consume 7 eggs weekly with no association to the increased risks of heart disease. In fact numerous studies have shown that egg consumption of this quantity may reduce the risks and prevent some types of strokes. People with diabetes or heart disease should consult medical advice and a dietitian for personalised appropriate advice on their diet.
Hot Tip:- To avoid bad or unhealthy cholesterols levels in your body reduce dietary intakes of :-
- Deep-fried fast foods/takeaways
- Manufactured pies, biscuits and cakes
- Cream and butter
- Fat off meat and chicken skin
- Full fat dairy foods
Additionally read labels as Australian manufacturers are not required to label trans fats on the packaging, know and understand what contains trans fats.
Food supply and availability:- Egg production in Australia is a major industry worth ~ $750 million per annum producing ~ 500 million eggs, hence eggs are readily available at supermarkets and grocery outlets. Prices do vary depending on size and if hens are caged or free range. The term free range is a broad term, that ranges from a large number of hens per hectare to a smaller number. Read labels carefully for accurate information and see link below for more information.
Links for further reading:-
Recipe- A quick and easy egg meal
Egg omelette (serves 2)
4 eggs whisked
¼ cup milk whisked with eggs
½ cup cubed pumpkin, sautéed in a non-stick pan with 1 teaspoon olive oil til golden brown and soft.
1 cup spinach leaves, wash
8 cherry tomatoes, cut into quarters
4-6 sweet basil leaves, chopped finely
2 shallots, chopped finely
80g fetta cheese, crumbled or in small pieces
After whisking eggs and milk, place all remaining ingredients in a bowl and combine. Lightly oil pan and bring to medium heat. Pour half the mixture into the pan, cook for 3-4 minutes, check if setting and when golden brown on the underside turn over with an egg flip, cook for another 2-3 minutes and repeat process with second omelette. Serve on plate with a fresh rocket salad tossed in dash of olive oil, lemon juice and pinch of seasoning (optional) and a hot wholegrain crusty bread roll with margarine (optional)
Enjoy……Eat well, eat fresh
By Lyn Dunkley your Myth Buster,
NRG Dietitians Australia
For individualised advice to meet your nutritional needs, look for an Accredited Practising Dietitian
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