Are Eggs Good or Bad? The answer is “Yes.”

Ah, the good ol’ egg. To eat or not to eat? There is a lot of contradicting information about eggs. And that is a HUGE understatement. Even cardiologists are giving out misinformation. “What?! Can’t Be!” You may exclaim. Of all people, shouldn’t they know the answer? Well, not necessarily. Most don’t study nutrition on an in depth level. Even prestigious websites such as the Mayo Clinic has false information given by one of its cardiologists that has a column (I emailed them about it).

Eggs can be either good or bad depending on several factors. Specifics such as, what the chickens are fed, how they are raised, and how the eggs are cooked can determine if eggs are healthy or unhealthy for a person. And, of course, if an individual has adverse reactions to them such as an allergy. But let’s focus on cholesterol.

Do Eggs Raise Cholesterol?

There is no evidence that fresh eggs (not powdered) raise cholesterol (If I’m wrong, please prove this to me. Show me the studies!). In fact in a recent British study where people were put on calorie restrictive diets, but one group ate 2 eggs a day, both groups lowered their cholesterol, showing that the eggs had no detrimental effect. Eggs are high in cholesterol, so people falsely think that means it raises their blood (serum) cholesterol. Cholesterol in food, otherwise known as dietary cholesterol, and serum cholesterol are two different things. Cholesterol found in food does not affect blood cholesterol, but rather, saturated fat and transfat raise bad cholesterol in the blood (low density lipids – LDLs). But not all eggs have the same amount of saturated fat and it’s usually low. Some have a good amount of omega-3 fatty acids which actually lower bad cholesterol.

Are Some Eggs Better Than Others? Yes. (Hint: The Deeper Gold the Yolk, The Better.)

The darker gold the yolk, the more nutritious the egg.

I try to buy 100% cage-free chicken eggs. That means the the chickens were never confined and able to eat what chickens normally eat when outdoors (i.e. insects, worms, grains). That, sometimes combined with a high quality chicken feed which is usually organic (so it’s pesticide free), creates eggs with a better nutritional content, lower in saturated fat (bad), higher in omega-3 fatty acids (good). The yolks should be a deeper yellow or orange than commercially raised eggs. The shells are usually thicker as well due to higher calcium intake. Commercial eggs are from chickens that are cramped in a cage all day and usually fed corn. Even nationally commercial organic eggs (usually fed organic corn) are not as good as local cage-free eggs. Compare the yolks for yourself. Think about it — healthier, happier chickens produce healthier eggs!

Why Did Eggs Get An Overall “Bad” Reputation?

In short, it was the cereal industry (go figure). Back in the 1950’s, the cereal industry wanted people to eat more cereal. So they conducted a study on eggs and why people should not eat them. Their study, however, was not done on fresh eggs, but rather on powdered egg yolk. Why should that make a difference? Well, if a yolk is exposed to oxygen and high heat, it becomes oxidized which makes it toxic to our blood and raises blood serum cholesterol in a bad way. Powdered egg yolk is exactly that — oxidized. That’s when eggs are “bad.” BUT, a fresh egg that is cooked so the yolk is not exposed to high heat and oxygen does not have a detrimental effect on the blood and arteries, and therefore does not raise cholesterol like that of an oxidized egg yolk.

The foods typically eaten with eggs at breakfast are the culprits for raising bad cholesterol — not the eggs.

Eggs are typically eaten with unhealthy items that are high in saturated fat (bacon, sausage, butter, etc.) or are refined carbs (biscuits, pancakes, white bread, etc.), which raise bad cholesterol levels. The association of eggs with these items may contribute to their bad reputation (they’re “hanging out with the wrong crowd”). The company that eggs keep are the culprits of high serum cholesterol, not the eggs themselves.

The Healthiest Ways to Eat or Cook Eggs (when yolks are not exposed to oxygen at high heat)

• Poached
• Boiled (hard or soft)
• Fried, yolk intact (use a good fat such as expeller pressed canola oil which is monounsaturated. a.k.a. good cholesterol)

The Unhealthiest Ways to Eat or Cook Eggs (when yolks are oxidized by exposure to oxygen at high heat)

• Scrambled (this is why using just egg whites in omelets is beneficial)
• Powdered
• In processed foods

The Basic Nutrition of Eggs – What’s Good About Eggs?

Eggs are a germinative food. That means it has everything needed to create life, just like nuts and seeds (makes sense). They are a very good source of quality protein that is easily digestible and absorbed (albumen) which makes them great if you want to build muscle. They are nutrient dense with vitamins A, B’s (especially b12), D, E, and K; minerals such as calcium, iron, phosphorus, zinc, iodine, and trace minerals; as well as essential fatty acids. The white is mostly protein and most of the nutrients are found in the yolk. Again, the amount of nutrients and fat depends on what the chicken was fed and how it was raised. The calories found in an egg varies on its size, of course. One large egg is approximately 80 calories, give or take.

Personally – Do I Eat Eggs?

Yes! I eat eggs (1 or 2) a few times a week. I don’t try to limit my intake, that’s just how often I want them. I love a good runny yolk over wheat toast! I also love to eat them with a side of sautéed veggies (either á la Mexican style with fajita seasoning, or French style with tomatoes, basil and spinach.) I always feel good and satiated after I eat eggs and my energy remains steady, if not elevated. For me, cheese is the “bad guy” and that’s what I usually avoid. More on the detriments of cheese coming soon.

I was excited when I first saw the trailer to the new network television series about healthy school lunch programs, Jamie Oliver’s Food Revolution. “Yes!” I thought, as I’m an advocate for healthy school lunches. “Now Americans can see how much of a positive difference can be made by changing school lunches!” But after watching the first episode, I was kind of disappointed.

The Reality Is, It’s Reality TV.

Here we have a witty Brit going into a town in West Virginia in the middle of the school year to try to change things over night. It’s hard enough for anyone to go to small-town American and instigate change, let alone be a foreigner and do it over night. Next, trying to change anything while in mid-stream is much more challenging than starting from the beginning. It’s common sense. I’m thinking that the network wanted some drama and figured there would be some nice dramatic resistance to film (and there is). And finally, giving grade-school children a choice between the junk food they know and like and healthy food is a set-up for failure. No matter how delicious and nutritious the healthy food choice, kids will pick pizza over it. Be real.

Junk Food Shouldn’t Be An Option

The USDA considers french fries as a vegetable choice in school lunch programs. It's wrong.

The bottom line is this: children should not even have junk food as a choice. We are the adults. We are responsible for what they eat and should be making that decision. The “powers that be,” whether the school or the government, should make a healthy school lunch program available for our children. If you provide them with only fresh nutritious food, they will eat it. Give them green beans that are bright green, not grey. Give them fresh ripe fruit; not some syrupy, overcooked, cubed, mystery fruit  that comes in a cup. Give them brightly colored lightly cooked or fresh vegetables. Give them real unprocessed food — and they will eat it — eventually. If they don’t like it at first, they will grow to like it within a few weeks. I guarantee it.

Good Intentions, But Wrong Execution

Don’t get me wrong. I think Jamie Oliver has good intentions and really wants to make a difference.  And because of all the publicity, I think he will (hey, I’m talking about him, right?). But I think the network got in the way of something that could have been really great. The good thing is, even if this experiment doesn’t go as well as it could (I know it doesn’t because I know of the outcome.), at least the masses can get a good look at the crud that is being served in the majority of the schools and maybe start being proactive in making a change themselves, either at their local school or even at their own dinner table. French fries should not count as a vegetable.

Make A Difference: The Child Nutrition Bill

The Child Nutrition Bill is up for a vote with the Senate in mid-to-late April. Many organizations are petitioning. For more information see the Time for Lunch campaign at www.slowfoodusa.org, Chef Ann Cooper’s Lunch Box “One More Dollar A Day For Healthy School Food” campaign to our elected officials, or sign Jamie Oliver’s petition to save cooking skills and improve school food.

BTW, The Revolution Began Over A Decade Ago

There have already been successful changes to school lunch programs in certain areas of the country. One such place is in Wisconsin at the Appleton School District, which started back in 1997. Chef Ann Cooper, a.k.a. The Renegade Lunch Lady, has made some great strides in improving school lunches in several schools as well. Two Angry Moms is another group that is making a change. I guess the food revolution is just “new” to the masses. And bringing it to the masses is where Jamie Oliver succeeds.

“Free” Breakfast Doesn’t Mean “Good” Breakfast.

We happen to be living in a hotel for a couple of days while our home is being tented for termites. The hotel provided breakfast. Granted, I’m not staying anyplace remotely fancy, so I didn’t expect much. But I at least thought I would have a decent selection of healthy choices, like maybe some fruit, cereal and wheat bread, along side the pastries and such. The front desk was trying to sell me on this place because they also offered “hot selections.” They didn’t say what those “selections” were (and that’s not what sold me).

Anyway, what I did find was a bunch of heated up frozen waffles, white bread and English muffins for toast, a bunch of frosted grocery store pastries, some strange looking egg “patties,” sausage patties, sugar covered muffins, Fruit Loops, Kellogg’s Raisin Bran, some hard boiled eggs and a bowl of apples. Raisin Bran should be healthy, but it has some undesirable additives such as high fructose corn syrup and preservatives. There were only two items that were unadulterated: the hard boiled eggs and the apples. Granted, they weren’t organic (nor did I expect it), but there they were. The apples were not washed. They still had their commercial PLU stickers on them. When I asked the staff if they were washed, they said, “No. But they should be fine. They are just regular apples. But you can wash it in the guest bathroom.” I was stunned. I’m not sure what was worse; her ignorance to the pesticides lurking on the fruit, or her suggestion to go wash the apples in the bathroom. Nice.

We then made our exit down to the burrito/taco stand on the corner, recommended by Julio, one of the staff (being in San Diego, we have authentic Mexican food at every corner). No, I did not get to have my healthier choices, but at least my occasional burrito had real ingredients like real eggs, homemade tortilla and salsa, beans and cheese. Side note: did you know that tortillas should only have three to four ingredients? Next time you’re at the grocery store, take a look at the ingredients and see how long the list is. It’s scary!

Why Is the Burrito Healthier?

Sugary Donut

I guess it depends on the quality and ingredients of the burrito. Not all burritos are created equal. My burrito had eggs, beans, salsa fresca (fresh tomatoes, onions and cilantro), and a little cheese. The ingredients were minimally processed (i.e. the eggs were beaten, the tomatoes, onions, ciliantro were chopped, the tortilla was housemade with flour, water, salt and oil.). The beans are fiber-rich, the eggs are protein-rich, the salsa is raw so it has vitamins, antioxidants and enzymes. Granted, there is not much nutritional value in cheddar cheese and the tortilla, but they were minimally processed and real (not “cheese food”). The downside is the size of the burrito… it’s HUGE (easily two meals for me)!

The hotel breakfast, on the other hand, was not only nutritionally deficient, but loaded with sugar, preservatives, trans fat and was highly refined, with exception to the hard boiled eggs and commercially grown apple. (BTW, I did wash and eat an apples before heading to the burrito place. I crave fresh fruit in the morning.) The selections they offered were assault weapons on my body and mind. If I had eaten the majority of what was offered, I would have felt like a slug ready for a nap (my body would have needed all the energy it could muster in order to digest the stuff!). Note: the hard boiled egg is healthier than scrambled egg because the yolk is not subjected to oxygen when being cooked which causes oxidation. But I’m not really one to eat cold hard-boiled eggs for breakfast.

Now, don’t get me wrong. A burrito is not health food. But some of the ingredients have some real nutritional merit to them and it is a healthier CHOICE than the highly sugared and refined hotel choices.

Eat Simple Foods Over Heavily Processed Foods

One way to help yourself eat healthier, is to choose foods that are not heavily processed. Try to eat foods that don’t come in a box or packaging that has a long list of ingredients. Eat foods that are in their natural state. If you do eat packaged foods, don’t eat those that list ingredients you wouldn’t add yourself if making it in your own kitchen.

“Huh?” You may ask, “what does that mean? It sounds like a contradiction.” Simply put, if you are going to eat something that is deemed “bad” for you (I’ll leave you to decide who is doing the deeming), at least make sure you are eating real, high quality ingredients, free of anything artificial. If possible, use whole foods, rather than processed ingredients.

Let’s take lasagna as an example meal — meat lasagna. The reason I specify meat lasagna is that I want to acknowledge that it is different from a veggie lasagna. I could say substitute a veggie lasagna as a healthier lasagna choice. But honestly, it’s different. A veggie lasagna does not taste like a meat lasagna. I’m not speaking of a vegetarian or vegan version of a meat lasagna. I’m speaking of a lasagna made with vegetables, such as spinach, mushrooms and other veggies. So back to what I was saying…

Use High Quality Ingredients

Make your own sauce, or at least buy an organic sauce. In fact, use all organic ingredients if you can. Stay away from canned tomato products, as the liner has BPA that leaches into the sauce. Instead, use jarred tomato products. Use grass-fed beef, which is high in essential fatty acids (omega-3’s) and free from hormones and antibiotics. Use high quality cheese. If you don’t use organic ingredients, at least make sure you are not consuming anything artificial or may contain herbicides, pesticides, hormones, antibiotics or genetically modified ingredients.

The same goes with any “once-in-awhile” food choice that is not exactly the healthiest.

Remember, food is to be enjoyed, but not over-consumed. If you are, for the most part, healthy and not suffering from a major disease, it’s OK to indulge once-in-awhile. It’s good for a sense of well-being. Since you may not eat this “bad” food very often, make it really good. I always say, if it doesn’t taste really good, then it is not worth it (“it” could be my stomach space, or extra calories, sugar, fat, etc.). Another example is popcorn. Pop it on the stove in high quality oil and put real butter and sea salt on it. Don’t eat that microwave garbage that’s over-salted and contains artificial stuff that your body doesn’t know what to do with. You’ll be amazed at how much better it tastes! If you want a dessert, don’t eat cake made with gmo high frutose corn syrup, transfat and artificial crap. Make your own cake with real, whole ingredients. Or, have an organic blueberry pie, or a hot-fudge sundae made with organic vanilla bean ice cream, organic hot fudge, and organic whipped cream.

We’re all human and we want to indulge. So at least do it right.

Go Do It

Now go give yourself a treat and be “bad.” Indulge without guilt. You deserve it. Just do it right with REAL, whole, good tasting, ingredients. And as I said earlier in so many words, eat good “bad” stuff.