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Eggs are a very healthy food and are a great addition to a low-carb diet. They are high in protein, healthy fats, and a variety of essential vitamins and minerals. Here are some of the potential health benefits of consuming eggs:
Protein: Eggs are a great source of high-quality protein, which is important for building and repairing tissues in the body.
Nutrients: Eggs contain a variety of essential nutrients, including vitamin D, vitamin B12, choline, and selenium.
Weight management: Eggs are low in calories and high in protein, which can help you feel full and satisfied, leading to reduced calorie intake and potential weight loss.
Heart health: Recent research suggests that eggs do not increase the risk of heart disease and may even have beneficial effects on cholesterol levels.
Eye health: Eggs are a good source of lutein and zeaxanthin, which are important nutrients for eye health.
Itβs important to note that for some people, such as those with certain medical conditions, the consumption of eggs may need to be limited. However, for most people, eggs can be a healthy and nutritious addition to a low-carb diet.
The Many Eggs
There are various kinds of edible eggs. Here are a few examples:
Chicken eggs: Chicken eggs are the most common type of edible egg and are widely available in grocery stores and restaurants. They are used in a wide variety of dishes, from breakfast omelets to baked goods.
Duck eggs: Duck eggs are larger than chicken eggs and have a richer, creamier yolk. They are also higher in fat and protein than chicken eggs.
Quail eggs: Quail eggs are much smaller than chicken eggs and have a delicate, mild flavor. They are often used as a garnish or in small bites.
Goose eggs: Goose eggs are larger than chicken eggs and have a richer, creamier flavor. They are often used in baking and can be substituted for chicken eggs in most recipes.
Turkey eggs: Turkey eggs are about twice the size of chicken eggs and have a similar flavor, but they are not as commonly available.
Pheasant eggs: Pheasant eggs are similar in size to quail eggs and have a mild flavor. They are often used in gourmet recipes or as a delicacy.
Emu eggs: Emu eggs are the largest of all edible bird eggs and have a mild flavor. They are often used in recipes in place of chicken eggs.
Ostrich eggs: Ostrich eggs are even larger than emu eggs and have a mild, slightly sweet flavor. They are often used in gourmet recipes and can be substituted for chicken eggs in most recipes.
Ways To Cook Eggs
There are many ways to cook eggs, and here are a few popular methods:
Scrambled: Scrambled eggs are a classic breakfast dish. To make them, whisk eggs with a splash of milk or cream, and cook in a non-stick pan over medium heat until the eggs are set, stirring occasionally.
Fried: Fried eggs are another classic way to prepare eggs. Heat a non-stick pan over medium-high heat and crack an egg into the pan. Cook until the whites are set but the yolk is still runny, or cook longer if you prefer a firmer yolk.
Boiled: Boiled eggs are a great snack or addition to a salad. To make hard-boiled eggs, place eggs in a pot of water and bring to a boil. Once boiling, turn off the heat and let the eggs sit in the hot water for 8-10 minutes. Then, remove them from the hot water and place them in a bowl of cold water to cool before peeling.
Poached: Poached eggs are a delicious addition to many dishes, such as Eggs Benedict. To poach an egg, bring a pot of water to a simmer and add a splash of vinegar. Crack an egg into a small bowl and then gently pour it into the simmering water. Cook for 3-4 minutes or until the egg white is set but the yolk is still runny.
These are just a few popular ways to cook eggs, but there are many other methods as well, such as baking or making an omelette.
Eggs and Cholesterol : No Worries
Eggs have long been a topic of debate when it comes to their cholesterol content and potential impact on heart health. Eggs are a nutrient-dense food, rich in protein, vitamins, and minerals, but they are also high in cholesterol, with one large egg containing about 185mg of cholesterol, which is found in the yolk.
Research has shown that consuming cholesterol from dietary sources, such as eggs, can increase blood cholesterol levels in some people, particularly those who are already at risk of heart disease. However, itβs important to note that dietary cholesterol is just one factor that can contribute to high blood cholesterol levels, and the impact of cholesterol on heart health can vary from person to person.
In recent years, there have been several studies that have suggested that consuming eggs in moderation (up to one egg per day) is not linked to an increased risk of heart disease or stroke in healthy individuals. In fact, eggs can be part of a healthy diet for most people, and they can provide important nutrients that may help lower the risk of chronic diseases.
That being said, if you have high blood cholesterol levels or a history of heart disease, itβs important to consult with your healthcare provider about your egg intake and dietary cholesterol intake in general. Additionally, itβs important to consider how you cook your eggs. Frying eggs in certain oils can add extra saturated or trans fats to your diet, which can increase the risk of heart disease. Use either lard, butter or coconut, avocado, olive oil instead. Boiling, poaching, or baking eggs can be healthier options.
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Sources:
6 Reasons Why Eggs Are the Healthiest Food on the Planet : https://www.healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet
14 Ways To Cook Eggs, Explained : https://www.tastingtable.com/1074674/ways-to-cook-eggs-explained/
Q & A Eggs and the Heart : https://assets.heartfoundation.org.nz/documents/nutrition/q-and-a/eggs-and-cholesterol.pdf?mtime=1667526702?1680301115
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