In honor of Easter, let’s talk about eggs. According to US Department of Agriculture research, thanks to better feed, large eggs today contain only 185 mg of cholesterol compared to 215 mg a decade ago. They also boast more vitamin D—41 IU today versus 25 IU in the past—plus a wide variety of nutrients such as B vitamins, eye-healthy lutein and zeaxanthin, and neuroprotective choline. Some “specialty eggs” even have omega-3 fatty acids.
With an average of 70 calories and 6 g of protein each, eggs are certainly a healthy food, but moderation is key. Harvard scientists found that up to six whole eggs per week had no negative effects on cardiovascular health markers, but seven or more began to slightly increase risk. And though one recent study found a positive correlation between whole egg consumption and blood sugar control, the majority of research suggests that a high egg intake actually increases risk of complications in diabetics. If you have blood sugar issues, egg whites are probably your best bet.
Try one of my favorite egg recipes: Confetti Egg White Scramble
Dress up scrambled eggs with colorful, nutritious vegetables
Serves 2
• 1 teaspoon extra-virgin olive oil
• ½ cup onion, chopped
• ½ cup zucchini, chopped
• ½ cup red bell pepper, chopped
• 8 egg whites or 1 cup Egg Beaters or other egg-white product
• 1 tablespoon water
• 1 tablespoon Parmesan cheese
• ¼ teaspoon freshly ground pepper
Heat olive oil in a medium nonstick skillet over medium-high heat.
Add onions, zucchini, and bell pepper to skillet and sauté, stirring occasionally, for 2-3 minutes, until tender-crisp.
Meanwhile, lightly beat egg whites, water, Parmesan cheese, and pepper.
Pour eggs into skillet and continue to cook another 1-2 minutes, stirring often until eggs are set.
Per Serving: 128 calories; 3g fat; 16g protein; 8g carbohydrate; 2g dietary fiber; 2mg cholesterol; 269mg sodium
