How many eggs should I eat in a day? Are eggs healthy? These are some of the most frequently asked questions . The fact is that
[the_ad id=”6155″]eggs are rich in nutrients and are highly beneficial to health. They are packed with proteins, vitamins and minerals, and are a source of healthy fats, including omega-3 fatty acids.
There are innumerable studies, which show that cholesterol in eggs does not increase the risk for heart disease. In fact, eggs have the best quality protein and help to lower blood sugar. The dietary intake varies from person to person. If you have a family history of high cholesterol, or if you have high cholesterol, then it is wise to either avoid eggs completely or stick to egg whites only.
Cholesterol in Eggs
Cholesterol present in food is safe by itself. It only becomes harmful when it gets oxidized as in dried eggs found in cake mixes and processed foods. Eggs are low in saturated fat and have no trans fat; there is only a small amount of cholesterol in eggs. Most of the fat present in eggs is the ‘good’ unsaturated fat that we need to be healthy. While eggs yolks are high in cholesterol – one egg yolk has 200 mg of cholesterol – eggs don’t raise your blood cholesterol. In fact, it helps your body to produce good cholesterol (HDL).
How much to eat?
If you have normal cholesterol and if you are leading an active healthy lifestyle, you can eat one egg 4 times a week without worrying about its cholesterol content. Also, eggs are beneficial for those suffering from hypoglycaemia (low blood sugar). When an egg is taken with a high-fibre cereal such as whole wheat bread or a chappati (whole wheat), a diabetic person does not experience hypoglycaemia from breakfast to lunch. Those suffering from anaemia can also eat eggs, as they are packed with all essential amino acids and minerals.
Tips for Eating Eggs
It matters greatly what you eat along with the eggs. For example, the saturated fat in butter, cheese, bacon, sausage and muffins raises blood cholesterol much more than the cholesterol in your egg. Also, the highly refined “bad carbohydrates” in white toast, white rice, pastries, regular pasta and home fries can increase your risk of heart disease, stroke and other cardiovascular diseases. The healthiest way to eat eggs is boiled, poached, omlette, baked or scrambled, using low-fat milk. You can also combine eggs with vegetables and fruits. Egg sandwich with vegetable slices makes for a healthy and protein-packed lunch. Rice lovers can try egg fried rice (brown rice) and add chicken breast or grilled shrimp to it. A light French toast made with low-fat milk, whole-grain bread is just perfect for breakfast! Don’t overcook the eggs because the longer you cook them, the more nutrients you may lose. The bottom line is that eggs are generally super healthy food, so cholesterol in eggs will not raise your cholesterol level.
Include them in your diet!
High Cholesterol can be Genetic!
Yes, there are chances of you being diagnosed with high cholesterol if either of your parents has high cholesterol or you have a family history of the same. A gene test, also known as DNA test, can help determine your chances of getting high cholesterol. The test detects the presence of such genes using a saliva sample. It is a non-invasive, painless and quick process.
Source: