Nature’s perfect convenient food. Easy to store, a breeze to cook, packed with proteins and delicious when scrambled, poached, or fried into an omelet.
Advice on egg, mostly on an egg-a-day has changed a lot over the years. In 2014, the American Heart Association dropped its recommendation limit of 7 eggs a week, given the cholesterol concern.
For your information, a whole egg contains more than 200 mg of dietary cholesterol. So the fears are justifiable. LDL or the low-density lipoprotein puts your body at risk for heart disease and lowers fertility rates at high levels.
So in an egg-shell what is correct: are eggs worse than cigarettes or are they nature’s perfect multivitamin?
We asked four popular dieticians to get an answer.
Yes, egg yellow has a lot of cholesterol but the benefits like vitamins, protein, amino acid, counter the worry of cholesterol. And on top of that, it’s way more healthier than processed meat and sugar-heavy cereals people have for breakfast.
– Raksha Chopra, Dietician, Bangalore
Did you know that cholesterol is an important structural element in the membrane of every cell in your body? It also helps create steroid hormones, like testosterone and estrogen? In fact, cholesterol is so vital to human existence that your liver produces it on a regular basis.
Actually when you consume dietary cholesterol, you aren’t adding cholesterol by a big margin. Your liver detects the cholesterol intake and lowers the in-house production accordingly.
It is fat and not dietary cholesterol that raises the LDL limit. Egg yolks are packed with vitamins and nutrients; vitamin A, B2, B5, calcium, iron, potassium, zinc, manganesem folates. They also contain 9 essential aminos that cannot be produced by the human body and must be gotten from diet. – Dr Pooja Shah, Nutritionist, Mumbai
But aren’t eggs fattening? Will you replace a less-healthy breakfast item with egg if you are on a diet?
When you are trying to lose weight you need adequate amount of proteins, at least 1 to 1.2gm/kg of your body weight. Eggs are protein powerhouses. They will boost your metabolism and make you feel full for long. It is a complete source of nutrition for your skin, hair and health while you lose weight.
– Dr Geeta Dharmatti, Nutritionist, Pune
Eggs also contain a lot of omega-3 which has been proven to benefit your heart.
If you are genetically prone to heart diseases or high cholesterol, limit your intake to less than 200mgs/day. And it’s not just eggs which have cholesterol but also ghee, curd and milk.
– Purva Duggal, Nutritionist, Fortis Hospital
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