An egg a day

  • MikePhilPerez

    Posts: 4357

    Dec 10, 2007 9:03 PM GMT
    I eat and egg most days and I love them, but is it too much?

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    Dec 11, 2007 5:31 AM GMT
  • Alan95823

    Posts: 306

    Dec 11, 2007 5:53 AM GMT
    My doctor tells me not to have eggs more than twice a week, since high cholesterol runs in the family and I'm close to the edge of "unhealthy". If you don't have any cholesterol problems, eat all the eggs you want - have an extra one for me! icon_smile.gif
  • EricLA

    Posts: 3462

    Dec 11, 2007 5:56 AM GMT
    My understanding is that as long as you don't have cholesterol issues, one a day should be fine. I eat about one a day and I have low LDL (bad cholesterol).
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    Dec 11, 2007 6:04 AM GMT
    Isn't there something about the amount of cholesterol in a food not necessarily being an indicator of how much your cholesterol will increase if you eat that food? It's my understanding that increased cholesterol comes from increased ingestion of saturated fat, and eggs are fairly low in saturated fat.

    Please correct me if I'm wrong, someone. I, personally, eat a lot of eggs because they're a good source of protein and are reasonably low in calories, all things considered. I store a few hard-boiled eggs in the fridge at all times for when I get hungry and need something to snack on. I can pull one out and it's pretty satisfying.
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    Dec 11, 2007 6:10 AM GMT
    One egg a day? - and the rest of your diet is balanced and compensates for it?

    Too much for what?

    Stop sweating the small stuff if its not a real problem.

    "Moderation in all things - including moderation" - B Franklin

    From the University of Michigan Medical School:

    "What are the recommended servings per day?

    Optional: Average 1 per day

    To date there is no established daily serving recommendation for eggs. They have been controversial in the past due to the high cholesterol content of the yolk. Recent findings suggest that dietary cholesterol has less impact on blood levels of cholesterol than intake of saturated fat or hydrogenated fat. As you will notice while reading this document, eggs are packed with nutrients and can be considered a healthy choice if eaten appropriately.

    However, some people may be super-sensitive to dietary cholesterol and need to restrict consumption. Therefore, consistent with the National Cholesterol Education Program (NCEP), our recommendation for individuals with high cholesterol is to limit yolk consumption to 2 per week.

    Why choose eggs?

    Protein, Vitamin, and Mineral Content

    Egg white protein quality is used as the gold standard for comparison with other proteins

    Whole eggs offer almost every essential vitamin and mineral needed by humans, with the exception of vitamin C

    Egg yolks contain an array of essential vitamins, such as vitamins A, D, E, and K which are not found in egg whites

    Source of Carotenoids: Lutein and Zeaxanthin

    One egg yolk, on average, contains significant amounts of the two carotenoids, lutein and zeaxanthin

    Research shows that individuals who consume a greater number of foods rich in lutein and zeaxanthin have a lower risk for age related macular degeneration and heart disease ...

    Nutrient Content of an Omega-3 Enriched Large Egg

    Nutrient Whole Egg / Egg White/ Egg Yolk
    Calories (kcal) 71/ 17/ 55
    Protein (g) 6.30/ 3.60/ 2.70
    Carbohydrate (g) 0.85/ 0.24 /0.61
    Saturated Fat (g) 1.6/ 0/ 1.6
    *Omega-3 Fatty Acids (mg) 100-200/ 0/ 100-200
    Cholesterol (mg) 210/ 0/ 210
    Folate (mcg) 26/ 1.0/ 25
    Vitamin B12 (mcg) 0.36/ 0.03/ 0.33
    Vitamin A (IU) 245/ 0/ 245
    Vitamin D (IU) 18.26/ 0/ 18.26
    Vitamin E (mg) 0.44/ 0/ 0.44
    Vitamin K (mcg) 0.1/ 0/ 0.1
    Choline (mg) 215.1/ 0.42/ 214.6
    Calcium (mg) 24/ 2.0/ 22
    Iron (mg) 0.49/ 0.03/ 0.46
    Lutein + Zeaxanthin (mcg) 186/ 0/ 186 ...

    Ideas for your eggs consumption

    When cooking eggs, use canola or olive oil rather than using high saturated fats, such butter or margarine.
    Hard cooked eggs are a great portable snack. Bring a few to work or to school.

    Have an egg sandwich for lunch or dinner instead of higher fat meat choices.

    Add hard cooked eggs to a salad to increase protein content.

    Add a scrambled egg to veggie-fried rice.
    Try an omelet with vegetables for a light, quick dinner.

    Keep hard-cooked eggs in the refrigerator for no more than one week....

    ...Published by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, at University of Michigan Integrative Medicine Clinical Services.... "

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    Dec 11, 2007 7:48 AM GMT
    Chewy_Delt and ITJock are right - the amount dietary cholesterol doesn't increase the cholesterol in your blood directly. A number of medical studies have shown that each person's blood cholesterol usually hovers around a certain level of LDL (bad) and HDL (good) cholesterol, and the bad HDL is increased much more by trans or saturated fats than by dietary cholesterol. The good news is that eating eggs won't kill you. The bad news is that if your parents have high bad cholesterol, you'll probably have to eat a lot of salmon or take a statin (like Lipitor) to reduce your LDL.

    Since statins can have really bad side effects (google it), I recommend the wild salmon. (Buy it frozen from Costco at $4/lb a pound, then grill or microwave it. It's easy and great for your cholesterol and skin.)

    You should also probably pick Omega-3 eggs (from chickens that have been fed flaxseed), since it has more good cholesterol. It's not as good as salmon, but it's better than normal eggs, and it helps reassure you that the chickens are fed seeds instead of ground up animal parts. Scary, but true.

    If you don't believe me about the dietary cholesterol, consider this: at the end of a skiing trip to Whistler, Canada, I had more than a dozen eggs and 3/4 of a stick of butter to use up. I try not to waste things, so I just used all of the eggs and butter in one batch of French toast and scrambled eggs. My friends had the French toast, but didn't want the eggs. So I ended up eating the equivalent of at least 6 eggs and almost half a stick of butter. The next day, at 9am, I had an annual physical and cholesterol test. My friends thought I was crazy and had to cancel it, because there was no way that test was going to be accurate after eating so much cholesterol. I wanted to see if the studies were really true, so I kept the appointment, and sure enough, my cholesterol was only 2% higher than it was the year prior. I'll never eat that much butter again -- it was just gross -- but 6 eggs? no problem.

    So - it's fine to have 2 omega-3 eggs twice a day almost every day. Just don't forget the wild salmon!
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    Dec 11, 2007 7:58 AM GMT
    It has always been my understanding that the yolk had the cholesterol and the egg white had the protein. Is that true?

    Some one I knew would separate the yolk and egg white and put the egg white in their protein shakes. Not only is that gross to me, but isn’t that unhealthy?
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    Dec 11, 2007 8:34 AM GMT
    According to my friend, who is an acupuncturist, and my kinesiologist, one should always eat the whole egg and never separate the white from the yolk. Supposedly scrambling the egg is very bad too. You want to cook the yolk in tact. There's something about oxidation and the effect it has on the yolk, turning the good properties bad. Sorry, I didn't get all the details. So, hard boiled is good, fried is good, scrambled is bad.

    I wish I had more details, but that's what I was told. While I'm sometimes a bit skeptical of such advise, I trust both sources. They've both dramatically improved my health after my dealing, unsuccessfully, with the western medical industrial complex for years.
  • MikePhilPerez

    Posts: 4357

    Dec 11, 2007 8:04 PM GMT
    I think today is, have a go at Mike day.

    dood, did you have to call me a JACKASS? I mean, what did I do?

    Anyway, to the rest of you. Thank you for all the info. You are a very knowledgeable bunch of guys.

    I did have high cholesterol and my parents did also. Although, that depends what you consider high. The recommended is getting lower all the time. Personally I think it is getting too low.

    Seattle, The bad news is, I hate salmon. I don't like fish in general, but I would sooner give up eggs than eat salmon. Is there anything else I could eat instead of salmon?

    I need to get my cholesterol checked again and I'm afraid it will be high again.

    I always try and get Omega-3 eggs or free range.

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    Dec 11, 2007 8:10 PM GMT

    Do you just not like Salmon, or is it an all fish thing? While salmon has some of the highest benefits of any seafood, most other fish will give you somewhat similar benefits. Try eating tuna instead, if you are okay with eating Tuna.

    Basically, the rule is to eat wild fish that are fairly fatty, because fish fats are the good kind, from what I know.
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    Dec 11, 2007 8:21 PM GMT
    I usually hard boil about 30 at a time and might eat 3 a day only the yolk of one though.
    After a while you have to get a little creative.....plain takes it's toll, salt gets old....try a little seasoning or sea salt even a little garlic powder is good.
  • MikePhilPerez

    Posts: 4357

    Dec 11, 2007 8:27 PM GMT

    It's an all fish thing really, but I could eat some fish. I mean I wouldn't enjoy it, but could eat it, but salmon, I can not eat at all.

    I haven't tried Tuna, but I will give it a go.

    Thanks for the suggestions.


    What do you do the rest of the yolks?

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    Dec 11, 2007 8:38 PM GMT
    Mmmm, eggs.

    Mike, when you get tuna, get the tuna packed in water since it has less fat. It should still have enough omega-3, but if I'm incorrect someone correct me. You could go the whole tuna salad route (chop some onions, add some peas, and light mayo), but what I've found tasty is mixing the tuna with chunky salsa so you get some veggies in there, then top off a split baked potato with the mixture.

    An alternative tuna salad a friend taught me a few years back: one can of tuna, half a diced onion, shredded lettuce, some diced tomato, some diced pickles (yes, pickles!), and juice of a lemon or lime (i prefer the lime). Mix it all up, put in a container in the fridge to chill for maybe about an hour till it's cold, and there you go. Make a sandwich, use it as a dip, or just eat it straight. Yummers!

    (Yes, I watch Rachel Rey.)

    dood - if you don't have anything constructive, or even interesting, to say, then don't say anything.
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    Dec 11, 2007 8:45 PM GMT
    Hey, maybe dood was just telling us all that we need to eat more donkey. Delicious.

    In actuality, I'm fairly certain dood was being sarcastic. Unfortunately, sarcasm doesn't carry well over the interwebs.
  • MikePhilPerez

    Posts: 4357

    Dec 11, 2007 9:03 PM GMT

    Yeah, I think dood was just being sarcastic. That's why I didn't tear him to shredsicon_lol.gifJOKE

    Anyway, I don't think he meant it to be rude.

    Thanks for the suggestions ChicGymGeek. It all sounds good to me, apart from the pickles that isicon_smile.gif

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    Dec 11, 2007 9:33 PM GMT
    what about mercury in tuna? there's suggestion that you should not have more then 1 serving of tuna a week due to heavy metal pollution. so maybe egg or whey protein is still the solution.
  • Alan95823

    Posts: 306

    Dec 11, 2007 9:41 PM GMT
    Now if only cheese wasn't so full of saturated fat. (sigh)

    It's a good thing I enjoy raw vegetables and lean meat, though.

    Thanks so much for the great egg info guys, I feel a bit better about eating them now.
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    Dec 11, 2007 9:54 PM GMT
    Oh, you can still eat cheese. Most cheeses have a 2% milk, low fat or fat free skim milk version. Yeah, they don't taste the same since fat is tasty, but it's better than not having it at all.

    Yeah, didn't mean to get so defensive. Sarcasm don't come off too well when written.
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    Dec 11, 2007 10:26 PM GMT
    "what about mercury in tuna?"

    Chunk light tongol tuna has much less mercury than solid white albacore tuna.
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    Dec 12, 2007 5:33 AM GMT
    Yeah, most people don't like salmon. Even when I visited Norway, most of the gay men my age didn't like salmon and only ate it when they visited their parents on holidays. (It says something about how much salmon I eat that it would come up in a conversation...)

    Fish with the most omega-3 fatty acids are (not surprisingly) the fish with the highest fat content. Realistically, if you won't eat salmon, then you're probably not going to eat any other fatty fish often enough to get a significant benefit. So you should really consider taking Flaxseed oil capsules every day. (You could take Fish oil capsules, but I would recommend against it unless you know for certain that it is carefully tested for mercury.) I recommend wild salmon (from Alaska) because it has about the lowest level of mercury of any fish and because the fishery is considered sustainable.

    Flax seed is the next best source of omega-3, which is why they feed it to chickens to create the omega-3 eggs. The seeds are small and have hard shells, so IMHO it's best to buy them ground if you want to digest them. ;-)

    Taking flax seed oil capsules _every day_ is a much better alternative than taking a statin every day or worrying about the mercury content in Fish oil or tuna.

    Flax oil (if not in capsule form) spoils quickly and loses much of its health benefit if heated as a cooking oil, so use it only for home-made salad dressings.

    Going for the omega-3 eggs helps, as does avoiding trans fat like the plague (since it just raises your bad cholesterol, while saturated fat raises both your good and bad cholesterol).

    You can also eat more walnuts, since they're the only nut that contains omega-3 fatty acids.
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    Dec 12, 2007 5:53 AM GMT
    All fish has less mercury than the old glass thermometers I used to snack on back when I was younger, and I've turned out fine, except for my resultant insanity.

    I eat a ton of eggs. I've done some amount of reading, but it's on the Internet so who the hell knows how reliable it is. But the gist was, consuming oxidized cholesterol will affect blood more than plain old cholesterol. If you eat an egg raw, none of the yolk cholesterol is oxidized. If you cook it but don't break the yolk, that's second best. If you cook it with the yolk broken but leave it soft, that's reasonable too.

    I eat my eggs poached or scrambled soft, so they're still wet. Then again I scramble them with a tiny bit of heavy cream if I have it around and usually a good cultured ("European-style") butter. Those probably boost my cholesterol. Also I eat it with bacon. My excuse there was that I have to season this new cast-iron pan so I need to cook bacon in it daily. It only took half the pound of bacon to season it, so now my excuse is gone, but now I have to finish it so it doesn't spoil.

    Get your blood work done. See what your cholesterol numbers are. Do it on a semi-regular basis. If it's concerning, eat less saturated fat and maybe cut back on the eggs a bit and see if it helps.
  • Alan95823

    Posts: 306

    Dec 12, 2007 6:05 AM GMT
    Since I'm allergic to walnuts, it's a good thing I love salmon icon_smile.gif
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    Dec 12, 2007 2:30 PM GMT
    As an alternative to fish oil, there is also krill oil: