Since eggs have been a tasty, inexpensive staple in homes over the years, and have also been a nutritional topic of debate for decades because of their cholesterol-rich yolks, let’s dive into the details.
Egg facts:
- eggs are one of the least expensive protein sources available (about 15 cents per egg which contains about six grams of protein)
- egg whites are a fat-free source of protein and contain roughly half of the vitamin and mineral content of whole eggs
- one large egg provides 600 mg leucine (an essential amino acid that your body cannot produce on its own) which has been shown to help stimulate muscle protein synthesis
- if you place your eggs in a bowl of water and they sink to the bottom, they are considered fresh; if they float to the top, that indicates a large air bubble within, meaning it’s an older egg
Current nutrition recommendations regarding egg yolks:
- For the general healthy population: consumption of egg yolks is not linked with increased cardiovascular disease risk or mortality
- For those with diabetes: egg consumption and overall dietary cholesterol is linked with significantly increased cardiovascular disease risk: limit yolks to 2-3/week
- For those with elevated LDL cholesterol, limit egg yolks to 2-3/week, depending on your overall diet and LDL cholesterol level
Which eggs to buy?
The United States Department of Agriculture (USDA) enforces an egg grading system based on egg quality.
- Grade AA eggs are the most superior quality
- Grade A, though one step down, still marks high quality eggs and is the most common grade found in grocery stores
- Grade B are suitable for eating but typically shipped to food manufacturers to be used in baked/processed goods due to their flat yolks and thin whites
To incorporate eggs this Easter, below are some fabulous recipes from my dietitian colleagues! Enjoy, and Happy Easter to you! Don’t let the redeeming qualities of the eggs distract you from the blessing of Easter’s redemptive story :).
Avocado Deviled Eggs with Smoked Paprika
courtesy of Amy from Amy Gorin Nutrition
Spinach Parmesan Egg Muffins
courtesy of Brittany from Your Choice Nutrition
Greek Egg Casserole
courtesy of Amanda from The Nutritionist Reviews
Quiche Breakfast To-Go
from the Best Body Cookbook & Menu Plan
