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A Dozen Reasons to Celebrate National Egg Month

Source

Note:  Click here to read the Karl Loren report on cholesterol.  Eating eggs has never been dangerous as many doctors claim, but my report proves this conclusively.

1. The news about eggs and heart disease has never looked better. Research continues to show that a small segment of the American population, about one-quarter, may need to monitor dietary cholesterol intake. These individuals typically have high serum (blood) cholesterol, a high triglyceride level and are often diabetic. The remaining three-fourths or so of Americans don’t need to be seriously concerned about dietary cholesterol. They can consume eggs and other cholesterol-containing foods without increasing their serum cholesterol levels. Individuals should consult with their physicians and dietitians and base their dietary decisions on their own individual risk factors for coronary heart disease.
2. Of the mere 5 grams of fat in an egg yolk, only 1.5 grams (31%) are saturated fat. Monounsaturated fats total 1.9 grams (38%) and polyunsaturated0.68 grams (14%). The ratio of an egg’s fat content comes close to meeting the dietary proportions currently recommended-1/3 saturated, 1/3 monounsaturated and 1/3 polyunsaturated. But, before tossing out the yolk, consider that: all of an egg’s vitamin A, D, and E; almost all the vitamin B₁₂, choline, folic acid and vitamin B₃; 76% of the biotin, 73% of the inositol, 50% of the niacin, 93% of the vitamin B₆, 42% of the riboflavin, 90% of the thiamin substantial portions of the egg’s mineral content and 44% of the protein are in that yolk.
3. One of the most striking features of an egg’s nutrient content is the quality of egg protein. Egg protein quality is so high that scientists often use eggs as a standard for measuring the protein quality of other foods. The Food and Agriculture Organization of the United Nations lists whole eggs as having a biological value of 93.7%. (Biological value is a measurement of protein quality expressing the rate of efficiency with which protein is used for growth.) This rating places eggs above milk (84.5%), fish (76%), beef (74.3%), soybeans (72.8%) and dry beans (58%). Due to their high-quality protein, eggs are classified with meat in the food categories with 1 egg equal to 1 ounce of lean meat, fish or poultry.
4. Varying amounts of 13 vitamins and many minerals are supplied by eggs. Eggs do not contain vitamin C, though this is easily remedied by serving eggs with orange juice, a tomato sauce or broccoli.
5. Foods which supply significant amounts of one or more nutrients compared to the calories they supply are called nutrient dense. Eggs have a high nutrient density because they provide high-quality protein and a wide range of vitamins and minerals in proportion to their calorie count. For all the nutrients it contains, a Large egg has only 75 calories-a relatively low calorie count for a protein food.
6. Americans are eating eggs again. From a 1991 yearly low of 233.5 eggs per person, egg consumption rose to 245 per capita in 1998.
7. While other foods have skyrocketed in price, eggs are still a bargain. When a dozen Large eggs are $1.05 a dozen (average U.S. retail price for 1998), they’re 70¢ a pound. That’s less than 9¢ an egg or a little more than 4¢ for each ounce of high-quality protein.
8. These days, convenience is king and eggs reign. Eggs can be stored in their cartons, in the refrigerator, for about 4 to 5 weeks from the pack date without significant quality loss. In fact, properly handled and stored, eggs rarely "spoil". If you keep them long enough, they’re more likely to simply dry up!
9. Many egg dishes can be prepared with little or no added fat. Poached eggs, scrambled eggs in a non-stick pan, steam based eggs, angel food cake and meringue cookies are but a few examples. To keep egg recipes low in fat, use low-fat dairy products and add vegetables and whole-grain products whenever possible.
10. Speaking of veggies and whole grain foods, nutrition professionals encourage us to include more of these foods in our diets. For many of us, that’s a tall order. But it’s not as hard as it may seem to set your diet right. With their appetite appeal and unassuming flavor, eggs can enhance vegetable and whole-grain foods without overpowering them. In fact, many classic preparations pair the protein of eggs with other foods that contain carbohydrates and fiber.
11. During the week, we all want meals in minutes. That’s where eggs shine. A single-pan scramble, omelet or frittata can be prepared in less than 15 minutes. Depending on the ingredients you choose, these dishes can contain all sections of the Food Guide Pyramid-making them a complete meal. Also, leftovers can be a delicious new meal by using them as a base for eggs. Steam leftover rice, stir in salsa to taste, top with a poached egg and shredded cheese. Or, microcook leftover vegetables stir in Italian seasoning, top with a fried egg and a spoonful of ready-made pesto, pizza or spaghetti sauce. 
12. Whether you’re concerned about a healthful diet, your food budget or your time schedule, eggs can help balance your meal plans.

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