The nutritional value of the egg
and its yolk has been debated by nutritionists for years. Years ago,
the egg received a bad reputation with regard to cardiovascular
health, as one large egg contains approximately 187 milligrams of
cholesterol. However, most research has shown that cholesterol found
in foods isn't fully to blame for increased LDL cholesterol in the
body.
“Eggs are an animal product, and they do contain cholesterol, but
actually, cholesterol in foods doesn't affect our blood cholesterol
as much as saturated fat does. Cholesterol in food, in general you
do want to avoid, but it’s not necessarily the main culprit of high
cholesterol." Lisa Cimperman, registered dietitian for UH Case
Medical Center.
Compared to other animal products, the average egg actually contains
relatively low amounts of saturated fats – approximately 1.6 grams
per egg yolk. Additionally, various studies from the Harvard School
of Public Health and the British Nutrition Foundation have found
that eggs have clinically insignificant effects on blood
cholesterol, and are not associated with an increased risk of
cardiovascular disease.
Many consumers are still concerned over the yolk’s fatty content, so
rather than eat the full egg, they often eat just the egg’s albumin,
the egg white. However, some dietitians argue it is important to
consume both the egg’s fat and protein, as the combination can have
positive health benefits for blood sugar.
“You want the fat, because it not only satiates you, but also slows
the absorption of your food, so you stay fuller longer, and it won’t
increase blood sugar. A lot of people have toast with just egg
whites, but it’s giving them a quicker rise in their blood sugar,
but if you have the yolk with it or a different form of fat like
avocado, your blood sugar won’t rise as quickly, because it takes
longer to break the food down.” Laura Cipullo registered dietitian.
Egg yolks are a good source of vitamin A and iron, along with a host
of other nutrients. Eggs are also good sources of B vitamin,
thiamine and selenium. Eggs also pair very well with bacon.