Showing posts with label Eggs. Show all posts
Showing posts with label Eggs. Show all posts

Sunday

Myth: Eating Cholesterol-Rich Foods Raises Blood Cholesterol Levels

Myth: Eating Cholesterol-Rich Foods Raises Blood Cholesterol Levels

by Chris Masterjohn


The myth goes something like this: arteries are like pipes; cholesterol is gooey, sticky gunk. When you eat cholesterol, it winds up in your blood. If the cholesterol level in your blood gets too high, it starts caking up the pipes. Thus, if you don't want your pipes clogged, don't eat foods rich in cholesterol.

Such is the basic logic behind advice to avoid eating nutrient-dense foods like liver and egg yolks.

Eating Cholesterol Does Not Raise Blood Cholesterol Levels

The truth is, however, that there is no direct connection between the amount of cholesterol you eat and the concentration of cholesterol in your blood. In most people, eating cholesterol has little or no effect on this amount. In about 30 percent of the population, eating cholesterol does in fact increase the concentration of cholesterol in the blood — but it increases the "good" cholesterol.

Busting the Myth:
In over two thirds of the population, then, egg consumption leads to little or no change in cholesterol at all. In less than a third of the population, total cholesterol goes up, but both the ratio of LDL to HDL and the total number of LDL particles remains the same; the LDL particles just get bigger and safer.


If arteries were like pipes and cholesterol was like gunk, more gunk would just clog up the pipe — but arteries are nothing like pipes and cholesterol is nothing like gunk. Consider the myth busted.

Tuesday

Foods that battle against Alzheimer's

Researchers are finding many links between diet and dementia, and there is evidence that some foods are powerful allies in the battle against Alzheimer's.

Fish, especially oily fish like salmon, mackerel, herring, and sardines, are rich in omega-3 fatty acids and should be eaten at least 3x/week. Researchers at Chicago's St. Luke's Medical Center found that people 65 and older who had fish once a week had a 60% lower risk of Alzheimer's than those who did not eat fish. (My sisters: Take note!)

Eggs are a good dietary source of choline - a component of lecithin. They are also a good source of iron, vitamin B12 and other B vitamins, an excellent source of protein, and very easy to eat and digest.

Wheat germ and whole grains high in lecithin and choline, carbohydrate, vitamin E, B vitamins and numerous mineral help forestall Alzheimer's. Whole-grain breads are a popular and readily available item to add to anyone's diet.
Soy products are rich in choline and provide protein, carbohydrate, calcium and fiber. They are a good source of folic acid - also known as folate - and are known to lower blood levels of homocysteine.
Source: Foods that Heal, Foods that Harm, Reader's Digest

Saturday

I love hard boiled eggs + I love pickles hmmmmm.....

My latest food obsession:
A few days ago I made some vinegar and water brine for sliced cucumbers and onions. Tonight I made hard boiled eggs and experimented with spooning that vinegar mixture over them. OMG! Was that ever good!

So next up....making my own pickled eggs using vinegar and beet juice. It takes about 1-2 weeks in the fridge to fully "pickle". mmmm. I'll let you know how this goes.

Friday

Study: Organic, Cage-Free Eggs No Healthier Than Factory


This year, like every year, has been a busy one for America's chickens. What the birds lack in smarts they make up for in work ethic, laying about 78 billion eggs annually (or 6.5 billion dozen), supplying a $7 billion industry. GM should be doing so well.

Like any other workers, hens turn out economy, premium and luxury products - known as factory, cage-free and organic eggs - and consumers pay accordingly. A recent survey conducted in one random city - Athens, Ga. - found factory eggs going for $1.69 per dozen, cage-free for $2.99 to $3.59, and organic for $3.99 to a whopping $5.38.

But it's worth it to pay more because you're getting a healthier product, right? Wrong. Most of the time, according to a just-released study by the U.S. Department of Agriculture (USDA), the eggs are indistinguishable. When there is a difference, it's often the factory eggs that are safer.

The study, led by food technologist Deana Jones, was not designed to explore the question of which egg-laying conditions are best for the hens themselves - simply because there is no question. Factory hens are confined in what are known as battery cages, which leave them crowded and all but immobilized, reduced to little more than egg-laying machines. Free-range and organic chickens have different degrees of freedom to move and are raised on varying levels of higher-quality feed. There's no question what kind of life the birds prefer.

What Jones and her colleagues wanted to learn is whether a happy hen in fact produces a better product. To do that, they relied principally on something known as the Haugh unit - a highly specialized egg-quality metric developed by food technologist Raymond Haugh in 1937. The white of an egg is where all its protein is found; it's made of both thin albumen - the watery fluid that runs farthest from the yolk when the egg is cracked into a cold pan - and thick albumen, the more viscous fluid that stays closer to the middle. The greater the amount of thick albumen, the more nutritious the egg.

"The Haugh unit factors together the weight of the egg and the thickness of the albumen layer at the center," says Jones. And that number, she found in her study, is not affected a whit by how a hen is raised. "We found no meaningful differences at all," she says. "We sampled eggs from a number of stores and kept getting the same results over and over. For shoppers, the decision comes down to your ethical and moral choices."

That, at least, is all that's involved when it comes to egg nutrition. But what about safety? Don't organic eggs have the edge in terms of antibiotics and other contaminants? Surprisingly, the USDA has not devoted a great deal of study to the antibiotic question, mostly because the drugs are used sparingly in the egg-laying industry - at least compared with the cattle industry, in which even healthy animals are kept dosed to prevent infections.

"There's just very little research I've seen on this," says USDA immunologist and microbiologist Peter Holt. "Hens are not routinely treated with antibiotics, though they may be if they're sick." In those cases, the eggs the birds produce lose their organic designation temporarily, until the drugs have cleared their systems.

The bigger problem comes with the environmental contaminants, and here the factory eggs have the edge. Research in both the U.S. and the E.U. has shown that free-range chickens have higher levels of PCBs, simply because they get out more and can peck almost anywhere. "There was a study in California of a free-range or organic farm with a wood-processing facility nearby," says Holt. "The chickens there had 100 times the PCB level of battery-cage chickens." A Brazilian study found something similar with DDT, even though the pesticide, which is slow to degrade, hadn't been used in the area in nine years. "You really have to know the history of the land before you can be sure it's safe," Holt says.



Another mistake some health-conscious consumers make - though it doesn't take the new USDA study to reveal it - is believing that the color of an egg makes a difference and that brown shells are somehow better than white ones. They're not. Color is determined entirely by the breed of chicken laying it, and the fact that brown eggs often cost a little more has nothing to do with quality. "It simply takes more feed to get a brown-shell species to lay," says Jones. "You're paying that additional production cost." As in any other industry, when the workers get a raise - even if it's chickenfeed - you'll see it on the price tag.

Source: TIMES

Protein + fat = nutrition absorption

"Eating protein with fat makes nutritional sense, because all food, and protein in particular, requires fat for proper digestion.

Consider, for example, two near-perfect foods: eggs and milk. Both foods are a complete nutritional package, designed for a growing organism's exclusive nutrition, and must contain everything the body needs to assimilate the nutrients they contain.

Thus the fats in the egg yolk aid digestion of the protein in the white, and lecithin in the yolk aids metabolism of its cholesterol. The butterfat in milk facilitates protein digestion, and saturated fat in particular is required to absorb the calcium.

Calcium, in turn, requires vitamins A and D to be properly assimilated, and they are found only in the butterfat. Finally, vitamin A is required for production of bile salts that enable the body to digest protein.

Without the butterfat, then, you don't get the best of protein, fat-soluble vitamins, or calcium from milk. That's why I don't eat, and cannot recommend, egg white omelets and skim milk. They are low-quality, incomplete foods."

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Eggs

I can’t say enough good things about eggs. They’re nature’s most perfect food. Egss are plentiful, inexpensive, easy to prepare in a zillion ways, and loaded with vitamins. They’re also one of the best sources of protein on the planet. They’re a great source of choline (300 mcg, all in the yolk) which is an essential nutrient for cardiovasuclar and brain function and for the health of your cell membranes. It also helps lower homocysteine, a risk factor for heart disease. Choline is an essential part of a phospholipid called phosphotidylcholine, which, without adequate amounts, both fat and cholesterol accumulate in the liver. Have you picked up on the paradox yet? People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver! So, do me a favor. Stop with the egg whites already. Listen carefully: The egg yolk is good for you! Eggs are also “eye” food, as they contain lutein and zeaxanthan, two of the new superstar nutrients when it comes to eye health. And finally, eggs may protect against breast cancer.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth