Hard Boiled Eggs

  • Posted by a hidden member.
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    Apr 13, 2007 6:17 PM GMT
    Hey all, needed to consult the folks who are in better shape than me! Kudos to all of you guys!

    I was wondering, for someone who is active (dancer) and looking to lose just a few pounds, tighten up and focus on being as lean as possible...would eating a (1) hard boiled egg a day be something I'd want to avoid?

    Sorry if it sounds a bit silly but I'm not too sure if eggs are really something I should avoid all together in this situation.

    Thanks all....talk to ya's soon.

  • Posted by a hidden member.
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    Apr 13, 2007 9:48 PM GMT
    Hey there,

    Eggs have actually been shown to be a very good food. Check out the article on foods for fitness at http://www.realjock.com/u/article/93/. Eggs got a bad rap in the old days because the yolks are high in fat and cholesterol, but recent studies have debunked many of these myths.

    That said, you probably shouldn't eat them with abandon. Here is some information from Andrew Weil's book "The Healthy Kitchen":

    "It's hard to keep up with medical opinion about eggs. First they were good, then they were bad, now they're good again. Egg yolks contain a dazzling array of essential vitamins and minerals, particularly vitamins A, D, E, and K and iron, while the whites are a great source of high-quality protein. The egg's once-tarnished reputation had to do with its yolk, a source of saturated fat and cholesterol. As fat and cholesterol became Public Health Enemies Numbers One and Two, health-conscious consumers scratched eggs off their shopping lists. The egg industry then launched advertising campaigns to tell us exactly how many eggs a week are safe to eat without increasing the risk of heart disease. The really interesting news, however, is that certain eggs can actually improve cardiovascular health because they provide omega-3 fatty acids.

    My favorite source of omega-3s is fish, particularly salmon and sardines. Flax seeds, hemp seeds, and walnuts are other sources. Eggs may now join these foods, provided that hens get omega-3s in their diets, which in turn will be incorporated in the yolks of their eggs. Most of the eggs in grocery stores come from factory-farmed chickens, which do not get to eat the required sources, such as soybeans and greens. In order to obtain the benefits you want from eggs, choose those from free-ranging, organically fed hens.

    Recently, farmers have begun to produce "designer" eggs, containing more omega-3 fatty acids than regular ones. They do this by fortifying chicken feed with a meal made from algae or flax. These new eggs taste better than regular eggs-and they're better for you. They also cost more, but I think they're worth the extra money.

    Even if you eat only the best eggs, you should still not eat them with abandon. Dietary cholesterol may not be as great a culprit as many people think-its negative effect on serum cholesterol is dwarfed by the effect of saturated fat in most people's diets-but whole eggs turn up in so many prepared dishes and processed foods that we can easily end up eating too many of them, especially in combination with sugar, milk, cream, butter, and cheese, classic recipes for atherosclerosis and heart disease. You can often substitute egg whites for whole eggs in recipes or even leave out eggs altogether. Experiment. If you like eggs, I think it's fine to eat one or two a day, as long as you cook them without a lot of fat and use them in dishes that are consistent with the guidelines for healthy eating."
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    Apr 14, 2007 12:10 AM GMT
    Eggs are good for you. I eat 5 egg whites and 2 whole eggs daily.
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    Apr 14, 2007 1:20 AM GMT
    Thank you both triguy and dmont....good to hear all that.

    Well, I won't avoid eating a whole egg or two a day. Sounds good, thanks for giving me some insight on what you guys think.

    I only eat one of them in my salad for lunch.
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    Apr 14, 2007 2:12 AM GMT
    I posted this in the cottage cheese post due to a tangent, but thought it would be better suited for this post, although it has to do with raw egg consumption, but still applicable. I'll l just add that eating 8 or more raw egg whites a week can put you at a significantly higher risk for biotin deficiency:

    Eating egg whites alone can be a bad thing. This is not due to the fact of salmonella poisoning, which is actually a very low risk in raw eggs, but it's because of high concentrations of avidin whithin egg whites.

    Avidin is a glycoprotein in egg whites that binds and sequesters an enzyme called biotin. Biotin is an essential coenzyme whose main role is to assist in the metabolism of carbohydrates in the body. It is also essential for the function of red blood cells and hemoglobin synthesis.

    The binding of avidin to biotin prevents absorption of biotin in the gastrointestinal tract. The regular consumption of raw egg whites may reduce biotin absorption enough to induce a deficiency. Cooking deactivates avidin, making biotin available for absorption. However, there have been studies that show that some avidin is still active even after cooking.

    It has been shown that regular cunsumption off egg whites may lead to gallbladder problems. Biotin deficiency can cause fatigue, depression, insomnia, immune problems, hair loss, and muscle pain.

    Eating whole eggs is thought to prevent the excess of avidin in the body due to the presence of biotin in the egg yolk that "balances" it out. Biotin is what protects the egg yolk from infection. This is why salmonella is only carried in the whites, and not the yolks.

    If you suspect you have a biotin deficiency, all you need to do is stop eating those egg yolks, and take a biotin supplement for a week or two to return your body's supply of biotin.
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    Apr 17, 2007 10:08 PM GMT
    I personally eat A LOT of eggs: only boiled and poached...the healthiest way to eat them. My HDL and LDL levels are optimum, so if anyone ever needed proof on whether they are bad for you.....
  • CAtoFL

    Posts: 834

    Apr 19, 2007 4:10 AM GMT
    Not sure if this helps in your decision making, but ...

    The egg white has 16 calories, 0 grams of fat (as you'd expect), 0 milligrams of cholesterol and 3.4 grams of protein.

    The egg yolk has 63 calories, 5.6 grams of fat, 272 milligrams of cholesterol (a little over 90% of many people's RDA) and 2.8 grams of protein.

    To me, less calories, less fat, no cholesterol and more protein make the whites the much better choice versus the whole egg.

    Source of info: 'Food Values of Commonly Used Portions - 15th edition', Jean A.T. Pennington.