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Good egg/bad egg?
By Lin Xu |
January 13, 2009, Tuesday
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THE great egg debate is still cracking on. Egg yolks are loaded with cholesterol, good and bad. But one nutritionist says it's not all bad, in moderation, reports Lin Xu.
Some French people eat only one egg at breakfast, because for them "un oeuf" is enough.Since we worry more these days about cholesterol - and rightly so - people tend to be very careful about daily intake of eggs. Some eat mostly egg whites (high in protein, no cholesterol) and limit yolks (fat and cholesterol) to two a week.
People with high blood pressure and high cholesterol often skip egg yolks or eat them rarely. Two whole chicken eggs a week are generally considered safe, and all the whites you want. Egg yolks of different bird species contain different size of yolks and cholesterol concentrations.
Regular exercise lowers cholesterol. Egg whites somewhat counteract the "bad" LDL cholesterol.
It is also true that eggs are nutritious and the body needs some cholesterol.
There is debate, however, about egg yolk and cholesterol and their link to high blood pressure, hardening of the arteries and other problems. How much is too much?
Let's hear from a pro-egg expert.
Wang Qingshan, the nutritionist of Shanghai Yodak Cardio-Thoracic Hospital, argues that one egg a day is not only harmless, but very healthful.
"Cholesterol has gotten such bad press that we never see it in a good light," says Wang, "but it is essential for people. It generates cholic acid to supply the liver, epicyte to protect cells and hormones to promote metabolism."
Most people know there are two kinds of it, HDL cholesterol (the good kind) and LDL cholesterol (the bad kind). Of the 230 milligrams of cholesterol in a large egg, a large part is the good kind that helps eliminate the bad kind and keep plaque from building on blood vessel walls.
"I don't think that avoiding cholesterol by simply skipping the yolk brings peace of mind," says Wang, "because all the abundant nutrition in an egg lies in its yolk."
Egg yolk contains unsaturated fatty acid (and saturated fat), vitamins A, B2, B6, D, E, potassium, sodium, magnesium, iron, phosphorus, and other micronutrients.
Therefore, he says, healthy people without high blood pressure and high cholesterol don't need to worry too much about eggs - under certain daily dose.
According to Wang, children and young people need an egg a day for nutrition; elderly people, especially those with hypertension, high blood fat or high blood sugar, should limit themselves to one egg every third day.
What's the best way to eat eggs?
Some people think eating eggs raw is the best way to get all the nutrition. That way, however, inhibits nutrition uptake. Nutrition is not as bio-available as in cooked eggs.
A raw egg contains antiglobulin that inhibits digestion and absorption of protein. Protein in raw egg is less bio-available than in cooked egg.
Wang recommends eggs that are soft-boiled or half-fried (partly fluid yolk). The egg whites, a good source of protein, are also best cooked.
Scrambled eggs may be popular and tasty, but that's not the best way to get the nutrition, says Wang.
"The egg yolk has a membrane and encloses the nutrition," says Wang. "Once it is broken by scrambling, nutrition is reduced."
Avoid preserved eggs, the nutritionist says, as they contain too much lead that over time causes lead poisoning.
To better absorb eggs nutrition, Wang suggests "golden partners" of eggs:
Dairy products. Since there is not much calcium in eggs, milk and yogurt can supply it. Many dark green vegetables are even better sources of calcium.
Soybean products. Tofu and other soybean products contain an isoflavone that helps eliminate "bad" LDL cholesterol.
Edible tree fungus. Edible tree fungus lowers cholesterol. It's rich in protein, low in fat, high in fiber and rich in minerals.
For more health information, check http://wangqingshan1980.blog.163.com/blog/.
Some French people eat only one egg at breakfast, because for them "un oeuf" is enough.Since we worry more these days about cholesterol - and rightly so - people tend to be very careful about daily intake of eggs. Some eat mostly egg whites (high in protein, no cholesterol) and limit yolks (fat and cholesterol) to two a week.
People with high blood pressure and high cholesterol often skip egg yolks or eat them rarely. Two whole chicken eggs a week are generally considered safe, and all the whites you want. Egg yolks of different bird species contain different size of yolks and cholesterol concentrations.
Regular exercise lowers cholesterol. Egg whites somewhat counteract the "bad" LDL cholesterol.
It is also true that eggs are nutritious and the body needs some cholesterol.
There is debate, however, about egg yolk and cholesterol and their link to high blood pressure, hardening of the arteries and other problems. How much is too much?
Let's hear from a pro-egg expert.
Wang Qingshan, the nutritionist of Shanghai Yodak Cardio-Thoracic Hospital, argues that one egg a day is not only harmless, but very healthful.
"Cholesterol has gotten such bad press that we never see it in a good light," says Wang, "but it is essential for people. It generates cholic acid to supply the liver, epicyte to protect cells and hormones to promote metabolism."
Most people know there are two kinds of it, HDL cholesterol (the good kind) and LDL cholesterol (the bad kind). Of the 230 milligrams of cholesterol in a large egg, a large part is the good kind that helps eliminate the bad kind and keep plaque from building on blood vessel walls.
"I don't think that avoiding cholesterol by simply skipping the yolk brings peace of mind," says Wang, "because all the abundant nutrition in an egg lies in its yolk."
Egg yolk contains unsaturated fatty acid (and saturated fat), vitamins A, B2, B6, D, E, potassium, sodium, magnesium, iron, phosphorus, and other micronutrients.
Therefore, he says, healthy people without high blood pressure and high cholesterol don't need to worry too much about eggs - under certain daily dose.
According to Wang, children and young people need an egg a day for nutrition; elderly people, especially those with hypertension, high blood fat or high blood sugar, should limit themselves to one egg every third day.
What's the best way to eat eggs?
Some people think eating eggs raw is the best way to get all the nutrition. That way, however, inhibits nutrition uptake. Nutrition is not as bio-available as in cooked eggs.
A raw egg contains antiglobulin that inhibits digestion and absorption of protein. Protein in raw egg is less bio-available than in cooked egg.
Wang recommends eggs that are soft-boiled or half-fried (partly fluid yolk). The egg whites, a good source of protein, are also best cooked.
Scrambled eggs may be popular and tasty, but that's not the best way to get the nutrition, says Wang.
"The egg yolk has a membrane and encloses the nutrition," says Wang. "Once it is broken by scrambling, nutrition is reduced."
Avoid preserved eggs, the nutritionist says, as they contain too much lead that over time causes lead poisoning.
To better absorb eggs nutrition, Wang suggests "golden partners" of eggs:
Dairy products. Since there is not much calcium in eggs, milk and yogurt can supply it. Many dark green vegetables are even better sources of calcium.
Soybean products. Tofu and other soybean products contain an isoflavone that helps eliminate "bad" LDL cholesterol.
Edible tree fungus. Edible tree fungus lowers cholesterol. It's rich in protein, low in fat, high in fiber and rich in minerals.
For more health information, check http://wangqingshan1980.blog.163.com/blog/.
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