Debunking the egg slander

Eggs have undergone a lot of bad press in the last few decades, but a lot of recent studies and nutritional data is helping to rehabilitate the image of the humble egg. In fact, eggs are often called "the perfect food."

A lot of people still believe the old line that eggs are bad for your cholesterol. But we now understand that cholesterol levels are a lot more complicated than we realized back in the 80s when this myth became prevalent. In fact, in 2000 the American Heart Association reversed its position and recommended that adults eat eggs without fear.

Regularly eating eggs has been shown to boost levels of HDLs, a.k.a. "the good cholesterol." Other studies suggest that regular egg consumption can also help your body process LDLs ("the bad cholesterol") in ways that prevent them from causing harm to your body.

Although eggs do contain cholesterol, unlike meat or dairy products, they do not contain high levels of saturated fats. The latest data is that it's the saturated fats that will kill you, and that unsaturated fats (like those found in eggs) do not trigger the unhealthy changes in your blood cholesterol levels.

Better still, eggs deliver a lot of high-quality protein. One large egg has only 70 calories, but seven grams of protein. For those who are following a low-carb, high-protein diet, eggs are ideal.

And finally, eggs have earned a reputation as being chock full of the omega 3 fatty acids that are so difficult to get through other means.

Although the caveat here is that the healthier and happier the hen, the higher the omega 3 levels. Thus, for the healthiest (and most delicious!) eggs, track down a source of eggs from local pasture-reared hens. They are well worth the extra trouble and cost, both in terms of nutrition and taste. If you have never tried a "real" egg, you will be surprised at how much better they are!

Image courtesy Flickr/pietroizzo