Health advice changes over the years. People often point to eggs as proof of that. At various times, we have been told they were healthy or unhealthy. Research changes our understanding of food, and it’s hard to know what’s best. New research has found that it isn’t eggs themselves that impact cholesterol, but how they are cooked.
Eggs are an excellent source of good protein and nutrients. They can be a fantastic way to start your day off with energy and help you feel full and energized.
Eggs also contain 186 milligrams of cholesterol. Most cholesterol in our bodies comes from our liver, not food sources.
“Dietary cholesterol isn’t the same thing as blood cholesterol,” registered dietitian Elizabeth Shaw said. “Eating cholesterol doesn’t necessarily mean that your blood cholesterol will be raised.”
The American Heart Association says that an egg a day is perfectly healthy for most people. For older adults, the healthy limit is two eggs a day. Their benefits outweigh any negative impact they may have.
But, new research found that cooking eggs at high temperatures can create compounds called oxysterols that cause oxidative stress and inflammation in the body. That raises the risk of heart disease.
Oxysterols can contribute to plaque formation in blood vessels and increase the risk of cardiovascular problems. They form when cholesterol-rich foods, like eggs, cheese and meat, are exposed to high temperatures or cooked for a long time.
Poaching, soft boiling, or soft scrambling eggs are healthier cooking methods than frying eggs. Not only does it cut down on the fat in the dish, but it also reduces the formation of oxysterols.
Pairing eggs with veggies also makes them healthier. Vitamin E and carotenoids in eggs benefit our body but are hard to absorb. Eating vegetables at the same time helps the body absorb more of them.
“I recommend making a veggie omelet with minimal oil that is heat stable, without overcooking the eggs,” registered dietitian Angel Luk said. “This way, the protein in the egg is more easily digested while the vegetables provide additional fiber and antioxidant compounds.”
It can be frustrating to keep up with the latest health research. One minute, a food is villainous; the next, it is a health food. However, research for over a decade has said eggs can be beneficial. This is just saying how to make them even better and how to take extra steps to protect your heart.
