​Seniors Matter(s): Eggs, deviled or not?

Eggs, like margarine and other foods, have had a variety of positive and negative reports over the years. I enjoy them and so being diabetic, I have researched what all the banter is about.

I have found the following:

Eggs are popular and a highly-nutritious food, rich in vitamins, minerals, antioxidants, protein, and fat.

At some point, it was considered the cholesterol found in eggs contributed to heart disease. For years, this belief was perpetuated by health officials and medical and nutrition associations alike, leading some people to avoid eating eggs.

I have found that eggs are undoubtedly higher in cholesterol than many other foods, but they’re also packed with beneficial bioactive compounds and other disease-fighting nutrients.

Trials comparing egg-based breakfasts and egg-free meals noted that cholesterol did increase in the egg-breakfast groups. I realized that eggs by themselves present an entirely different picture that the negative associations of eating eggs may be more notable if they’re eaten alongside other high-cholesterol foods, including yogurt, cheese, bacon, processed meats, and fried foods. That has made me reflect upon my Sunday morning eggathon.

As we continue to learn how eggs interact with cholesterol and chronic diseases, it’s becoming increasingly clear that the risk associated with eating too many eggs differs among individuals. Factors, such as genetics, family history, how the eggs are prepared, your overall diet, and even where you live, could influence how many eggs you can safely eat per day

If my diet is relatively low in cholesterol, I could have more room in it for eggs. However, since my diet includes yogurt, which is high in cholesterol, I have decided it best to limit my egg intake.

Apparently, for a healthy adult with normal cholesterol levels and no significant underlying heart disease risk factors, one to two eggs per day can be safe. It may even be healthy and benefit your heart health.
Though it appears that having a couple of eggs per day is safe for most healthy adults, it’s important to note that some research still suggests otherwise — particularly for certain groups.

One study in nearly 200,000 veterans, associated eating just one egg per day with a slightly elevated risk of heart attacks. The effect was strongest in those with diabetes or who were overweight, suggesting that overall health status influences how many eggs are safe to eat.

On average, one large egg contains around 200 milligrams (mg) of cholesterol. The cholesterol is concentrated in the yolk. Therefore, some people eat only egg whites to reduce their cholesterol intake while still getting a good source of lean protein.

Currently, there isn’t much evidence to support eating only egg whites in healthy individuals. In fact, by avoiding the yolk, you might be missing out on many of the health benefits eggs have to offer.

Thus, when you’re trying to decide how many eggs it’s safe to eat each day or week, it’s important to consider your whole diet.

If you don’t eat many other cholesterol-containing foods, it may be fine to eat more eggs.

Eggs are affordable, versatile, a great source of lean protein, and easy to prepare.

Though it’s safe for most people to enjoy eggs, everyone should try to limit unhealthy, high-cholesterol foods, such as fried items, desserts, and processed meats, but that is a whole other story.

Get cracking!

Now back to my title - Deviled or not, I love eggs.

Eat safely!

Life is beautiful, enjoy it while you can.

‘Till next time.