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Eggs!
What's up with the Yolk? |
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By
Marilyn St. Hill
Super Fitness Model/Spokesperson
The
Egg. For years, it has been
a myth that the yellow part
of the egg, or yolk is high
in cholesterol and bad for
you. Or is it a myth? Well,
the truth is, the yellow
part of the egg is indeed
high in cholesterol. However,
it is high in good cholesterol.
"It's not the amount
of cholesterol in the food
that matters-it's the amount
of saturated fat that is
converted to blood cholesterol
by the liver." (30
Minutes A Day to a Healthy
Heart, Reader's Digest and
The Canadian Medical Association).
HOW
MUCH OF EACH?
The
next question should then
be, how much saturated fat
is in a single egg? The
answer is a little more
complicated. For instance,
you first have to look at
what type of egg you are
talking about.
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"Hen
eggs and duck eggs are very popular,
while quail eggs, turkey eggs and
goose eggs tend to be eaten rarely,
but the finding is the same for
all these eggs, the egg whites cholesterol
and saturated fat amounts are zero,
while the egg yolk contains the
cholesterol and saturated fat."
(www.cholesterolcholesterol.com)
So, the egg yolk will raise cholesterol
levels, but research has found that
the egg white has an ingredient
that counteracts the negative effects
that the yolk has on your cholesterol,
so eating a whole egg is believed
to be healthy, even for those on
a low cholesterol diet. Be aware
of those recipes (like cakes, cupcakes,
etc) that ask for only the egg yolk
without the white because eating
too many foods like this will in
the long run be bad for your cholesterol
levels. Here's a chart courtesy
of www.cholesterolcholesterol.com:
1
chicken egg: 201mg cholesterol,
1.6g saturated fat (55g egg)
1 quail egg: 76mg cholesterol, 0.3g
saturated fat (9g egg)
1 turkey egg: 747mg cholesterol,
2.9g saturated fat (80g egg)
1 goose egg: 1226mg cholesterol,
5.3g saturated fat (145g egg)
The
yolk also contains all the vitamins,
including vitamin D, A, B2, B12
and E. According to Bob Greene,
in his book"The Best Life Diet",
you should "serve one to two
eggs with one slice of 100 percent
whole grain toast or whole grain
english muffin, friut and a glass
of non-fat or 1 percent milk or
calcium-enriched soymilk."
WHAT
ELSE?
Due
to the fact that eggs do have high
cholesterol and saturated fat, some
studies suggest that it is safe
to consume one to three whole chicken
eggs per week and the rest of the
consumption should be egg whites
alone. If we look at a chart from
www.cholesterol-and-health.com (data
taken from the USDA Nutrient Database
for Standard Reference,Release 15),
we can compare egg yolks to egg
whites.
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Egg
Whites VS Egg Yolks |
| Nutrient |
White |
Yolk |
%
Total in White |
%
Total in Yolk |
| Protein
|
3.6
g |
2.7g |
57% |
43% |
| Fat
|
0.05g |
4.5g |
1% |
99% |
| Calcium
|
2.3
mg |
21.9
mg |
9.5% |
90.5% |
| Magnesium
|
3.6
mg |
0.85
mg |
80.8% |
19.2% |
| Iron
|
0.03
mg |
0.4
mg |
6.2% |
93.8% |
| Phosphorus
|
5
mg |
66.3
mg |
7% |
93% |
| Potassium
|
53.8
mg |
18.5
mg |
74.4% |
25.6% |
| Sodium
|
54.8
mg |
8.2
mg |
87% |
13% |
| Zinc
|
0.01
mg |
0.4
mg |
0.2% |
99.8% |
| Copper
|
0.008
mg |
0.013
mg |
38%
|
62% |
| Manganese
|
0.004
mg |
0.009
mg |
30.8% |
69.2% |
| Selenium
|
6.6
mcg |
9.5
mcg |
41% |
59% |
| Thiamin
|
0.01
mg |
0.03
mg |
3.2% |
96.8% |
| Riboflavin
|
0.145
mg |
0.09
mg |
61.7% |
48.3% |
| Niacin
|
0.035
mg |
0.004
mg |
89.7% |
9.3% |
| Pantothenic
acid. |
0.63
mg |
0.51
mg |
11% |
89% |
| B6
|
0.002
mg |
0.059
mg |
3.3% |
96.7% |
| Folate
|
1.3
mcg |
24.8
mcg |
5% |
95% |
| B12
|
0.03
mcg |
0.331
mcg |
8.3% |
91.7% |
| Vitamin
A |
0
IU |
245
IU |
0% |
100% |
| Vitamin
E |
0
mg |
0.684
mg |
0% |
100% |
| Vitamin
D |
0
IU |
18.3
IU |
0% |
100% |
| Vitamin
K |
0
IU |
0.119
IU |
0% |
100% |
| DHA
and AA |
0
|
94
mg |
0% |
100% |
| Carotenoids |
0
mcg |
21
mcg |
0% |
100% |
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EGG-XACTLY
According to Bob Greene in the book
"The Best Life Diet",
"...just lower the number of
yolks that you use. One yolk in
volume is equal in volume to two
egg whites, so for example, if you
want to make a three-egg omelet,
use one whole egg and four egg whites."
If you can't eat eggs, there are
things you
can eat as a substitute. For example,
one tablespoon of soy flour or cornstarch
combined with two tablespoons of
water can replace one single egg
serving when baking. There are also
egg eplacement shakes available,
usually sold in health food shops.
"Can
there really be all that fat (approx.
5 grams per egg), cholesterol and
animal protein inside a single egg?
Certainly. Keep in mind that when
an egg hatches, a baby chick emerges.
That chick's body was formed from
what was inside the egg when it
was laid. Like all animal products,
eggs have no fiber at all and no
complex carbohydrate." (Dr.
Neal Barnard's Program for Reversing
Diabetes).
If
you can eat them, then eat them.
like everything else in your diet,
in moderation. Eggs are a great
source of protein and very tasty
prepared in many different ways.
Follow the above suggestions and
you will be egg-cited about eating
eggs!
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