Good Eggs: For Nutrition, They're Hard to Beat
The egg is no longer a nutritional no-no
Creating Designer Eggs
Not all eggs are created equally. Manufacturers and chicken farmers have
taken steps to enhance eggs' nutritional properties, spawning an entire
industry devoted to improving the dietary quality of the egg.
"Designer" eggs may come from chickens that are allowed to roam
freely (free range) or whose feed is supplemented with omega-3 fatty acids.
Hens given feed that is free of animal products produce vegetarian eggs, while
those given all-organic feed produce organic eggs.
Some chicken feed is enriched with canola oil, bran, kelp, flaxseed, marine
algae, fish oil, or vitamin E to increase the eggs' healthy omega-3 fatty acid
content. Certain types of feed are designed to reduce the saturated and total
fat content of the egg yolk. Marigold extract has been used to increase the
lutein content of eggs.
Beyond nutrition, other specialty eggs use a pasteurization process that
heats the egg just enough to kill bacteria without affecting the texture of the
Keep in mind that, with designer eggs, you generally get designer prices.
The good news is that if you prefer organic, vegetarian, or nutrient-enriched
eggs, they are widely available on the market. When choosing eggs, check the
label and contrast the nutritional content of designer eggs to the profile of
the generic egg, which is 213 mg cholesterol, 1.6 g saturated fat, 1 IU vitamin
E, and 35-40 mg omega-3s.
A Satisfying Source of Protein
Another good reason to eat eggs is that they help keep you feeling full. An
egg, a few slices of whole-grain toast, and half a grapefruit is a low-calorie
breakfast that will keep you satisfied until lunch. As you face the challenge
of losing weight, it's important to eat foods that are naturally nutrient-rich
and stave off hunger between meals. The egg is an "eggcellent"
Eggs are easy to eat, well-tolerated by young and old, adaptable to any
meal, and inexpensive. Whether you prefer designer or generic eggs, manage your
egg intake over the course of a week. On days when you enjoy eggs for
breakfast, it's wise to limit foods high in cholesterol and saturated fat for
the rest of the day.
Of course, it's a good idea to know your blood cholesterol level and talk
with your physician about the cholesterol and saturated fat content of your
eating plan. People with high cholesterol levels should follow their doctor's
advice about eating eggs.