Eggs are highly nutritious, but some people, including non-vegetarians and certain vegetarians, may overlook them. The debate on whether eggs belong in the vegetarian or non-vegetarian category adds complexity.
The American Heart Association says that one egg a day is acceptable, but to keep in mind the cholesterol in that egg along with the other foods that you eat in the day. They contain the right kind of fat.
One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. Those with heart disease, diabetes, or a high level of LDL ‘bad’ cholesterol should probably choose a small or medium egg vs. larger ones which have more cholesterol.
An average medium size egg contains 177mg cholesterol. Egg yolk contains some amount of proteins and cholesterol. So it become very necessary to keep in mind that cholesterol is also a part of egg which cannot be neglected specially for a heart patient or who is suffering from dyslipidemia.
With this major disadvantage there is also an advantage that egg whites have no cholesterol. So patients who are fond of eggs and are ready to include it in their diet can use only egg whites which is manually a very easy task. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks but not scientifically proven yet.
It is a low carbohydrate food so can e easily recommended to diabetic and obese people. 1 Egg has only 70 to 80 calories. So adjusting it within the calorie count of a particular diet it gives great results. Egg whites are advised to very obese person and patient who have very high lipid levels. You can also use combination of 2 egg whites and one yolk.
Additional Benefits:
- Versatility: Eggs can be easily prepared in various ways, adding thickness to recipes.
- Shelf Life: Eggs have a long refrigerator shelf life.
- Cost-Effective: They are relatively inexpensive.
- Delicious: Eggs are not only nutritious but also delicious.
Nutritional Benefits:
- Eggs naturally contain vitamin D.
- High sulphur content and a variety of vitamins and minerals in eggs promote healthy hair and nails.
- Choline in eggs supports the brain, nervous system, and cardiovascular health.
- Carotenoids, like lutein and zeaxanthin, benefit eye health.
In summary, eggs are a valuable, affordable, and versatile food with numerous nutritional benefits, but individuals should be mindful of their cholesterol content and consider personal health conditions when including them in their diets.
RD Neha Kava
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