Food

All About Egg: Delicious Dishes Made Up of Eggs

all about eggs

A friend is someone who thinks you’re a good egg, even though you’re slightly cracked.

Happyyyyyy easter everyone! (or well, almost!) I always love the time around easter for very obvious reasons: chocolate yiehaaaaaa! I am a real chocolate addict and around Easter, you can’t run through a grocery store without passing by rayons of delicious easter eggs and it makes me soooo happy. But in our family, on easter we have a tradition that has been there for years: on easter, we eat soft-boiled eggs with dippy soldiers. YUMMY! This blog post is devoted to the awesome thing that we call eggs.

First of all. I still remember being in a class about nutrition and my professor telling us that if there’s one food that he would call the most nutritious food in the world, he would say eggs.

First of all. I still remember being in a class about nutrition and my professor telling us that if there’s one food that he would call the most nutritious food in the world, he would say eggs.

Are eggs bad for your cholesterol? NOPE

Over the years there have been many many speculations about eggs being bad for your cholesterol, but after a while studies showed that this first statement was not true at all. For example, a large meta-analysis from Ying Rong et.al. showed that higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke! But where does this believe that eggs are bad for your cholesterol to come from? Eggs are naturally high in dietary cholesterol, so nutritionists assumed that eating eggs would cause a rise in cholesterol.

To break it down for you, there are two major types of “blood cholesterol”: LDL or low-density-lipoproteïn, the bad cholesterol (so you want this to be low) and HDL or high-density-lipoproteïn, the good cholesterol (so you want this to be higher). The thing is that these lipoproteïns are not only made out of cholesterol, but the major determinant of LDL in your blood is also the amount of saturated fat if you lower your saturated fat intake, your LDL gets lower too. And this is where the explanation lies: although eggs are high in dietary cholesterol, they are relatively low in saturated fat.  This could explain why people in Japan, who consume the largest amount of eggs, actually have low levels of cholesterol: they have a diet relatively low in saturated fat.

So it is not the eggs causing the actual rise in LDL in western people, but the things you eat WITH the eggs. A lot of western people tend to eat their eggs with products high in saturated fat like bacon, sausages, butter,… and this is why the consumption of eggs in people with an eating pattern high in saturated fat does lead to higher cholesterol, so it’s not the eggs on its own, it’s the foods you eat with it! When you have a healthy eating pattern, low in saturated fat, eating eggs will NOT cause your LDL levels to go up.

Conclusion: There is absolutely no harm in eating 1 egg a day (there is not enough research to say anything with certainty about eating more than one every day)

Besides the fact that eggs are proven not to raise your bad cholesterol, it is proven that they do increase your HDL, so they increase your good cholesterol. Which is nice!

The awesome nutrition benefits of eggs!

  • Eggs Are Incredibly Nutritious and are among the most nutritious foods on the planet. A single large boiled egg contains (1): Vitamin A, folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, Selenium, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. All in decent amounts! How about a vitamin bomb, right?!

  • The most obvious one: Eggs are full of protein! Eggs have a superior amino acid composition. One egg contains 6g of protein, 13g of protein/100g. As you can see this is not the highest amount of protein, fish and meat contain more protein per 100g, but eggs are unique in their amino acid mix, so the proteins eggs bring you are very efficiently used by the body.

  • Egg yolks are one of the best sources of Choline. Choline is an essential nutriënt that most people don’t get enough of and is used to build cell membranes and produce signaling molecules in the brain (and some various other functions)

  • Lutein and zeaxanthin. These are two very powerful antioxidants found in egg yolks (as well as kale and spinach) help prevent eye diseases, especially cataracts and age-related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, these phytochemicals are more absorbable because of the presence of fat in the yolk. Besides this, they are also high in vitamin A, which also aids the eyesight. (vit A deficiency is one of the largest causes of blindness in the world!)

  • Eggs are one of the few natural sources of Vitamin D, important for the bones and teeth. Vitamin D aids the absorption of calcium, which is important for the heart and colon as well.

So we came to the conclusion that eggs are awesome. But how do you eat them? Here are some easy recipe ideas!

Besides of course the regular soft or hard-boiled eggs scrambled eggs,…

And some special dippy soldier ideas underneath, perfect for easter… or any other day 😀

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