Eggs

or the last several years I’ve noticed that a lot of people order egg whites instead of whole eggs at restaurants and that the “egg white only” option is prominently advertised on menus. It surprises me that a food like egg whites that is typically so dry and tasteless is so popular—and all in the name of “health.” This month, I want to set the record straight and let you know that if you truly want to get the health benefits of eggs, you should order them with the yolk (and request that they be cooked in extra virgin olive oil).

Eggs have long been villainized for being high in cholesterol. However, the detrimental effect of dietary cholesterol on blood cholesterol has been given more credit than it deserves. Many years ago, scientists thought that eating dietary cholesterol raised blood cholesterol, but that is only true for a small group of people who are particularly sensitive to dietary cholesterol. Even for these people, though, eggs are not truly harmful, since the blood cholesterol produced as a result of eating food with cholesterol is comprised of both HDL (“good” cholesterol) and LDL (“bad cholesterol”), so the LDL is offset by the HDL. People with type 2 diabetes should limit their whole egg consumption to three per week, since the risk of coronary artery disease increases with greater egg intake for this group, but for the rest of us, today’s research indicates that eating one whole egg a day is more than safe, as long as you don’t cook it in unhealthy fats and oils or serve it with bacon or sausage or white bread; it is the saturated and trans fats found in butter, margarine, some oils, cheese, bacon, sausage, along with some highly processed carbohydrates like most breads, that really increase cholesterol in a dangerous way. Therefore, keeping your egg habit healthful requires hard boiling or poaching in water, sautéing in extra virgin first cold press olive oil, and adding vegetables. Whole-grain toast, especially the flourless varieties, can also be a good side to your eggs. If you want to eat eggs for a meal every day, try cooking one whole egg with two or three egg whites. Alternatively, you can eat two eggs every other day.

Egg yolks contain zinc, riboflavin, folate, vitamin B12, vitamin D, iron, lutein, zeaxanthin and choline. Lutein and zeaxanthin are carotenoids that are important for preventing macular degeneration and other vision problems. Choline is an essential nutrient that is important for preserving memory and for fetal brain development. Eggs as a whole are an excellent source of protein (in both the yolks and the whites)—in fact, they are the “gold standard” for all other proteins since they are so complete and rich in amino acids. One whole large egg contains 70 calories, 6 grams of protein, 2 grams of fat and 1.5 grams of saturated fat.

When selecting eggs, open the carton and gently jiggle each egg to make sure it has no cracks and it isn’t stuck to the bottom of the carton (a sure sign of a leaky egg). The only difference between a brown egg shell and a white egg shell is the breed of chicken that laid it. However, darker orange yolks may indicate that the eggs are richer in carotenoids and omega 3 fatty acids than those with pale yellow yolks, since the yolk color often reflects what the chickens ate. Organic eggs and omega 3-fortified eggs may be more nutritious since the diet of the chickens that lay those eggs is more tightly controlled than that of conventional chicken.

Store eggs in the coldest part of the refrigerator and never in the door, since they’re repeatedly exposed to warm air when the door is opened. Eggs can be stored for four or five weeks, but if you’re wondering whether your eggs are fresh, submerge the egg in cold water; a fresh egg will sink. If it floats, it’s too old to use. If you’re cooking with eggs, you need at least two bowls—one to crack the egg into so you can check for any discoloration, blood, or odor, and the second to transfer the acceptable eggs into. Use three bowls if you’re separating the yolks from the whites. Patience and low heat are essential for producing tender fried or scrambled eggs, since high heat produces tough, watery eggs. Additionally, for more tender scrambled eggs, add just a little water or milk before cooking to help tenderize the eggs even more. This month, try my recipe for Spanish Frittata.