For years, people were told to avoid eating egg yolks because they contain cholesterol and increase risk of heart disease. Today, however, they’re given a cautious thumbs-up. In a landmark study, Harvard researchers found no association between eating up to six whole eggs a week and increased risk of heart attack, stroke, or death. But there was a modest increase in risk among those who ate seven or more eggs per week. Individuals who had diabetes didn’t fare as well—the more eggs they ate, the greater their risk. Furthermore, other studies have suggested a high egg intake may actually increase the likelihood of developing diabetes.
Eggs do contain a fair amount of cholesterol and some saturated fat, but they’re also a good source of protein. In addition, they are rich in choline, which enhances brain function, as well as lutein and zeaxanthin, two carotenoids that protect the eyes. Bottom line, feel free to eat eggs, but if you consume more than six a week, chuck the yolks or use egg-white products such as Egg Beaters. If you have diabetes, I recommend sticking with egg whites and avoiding the yolks altogether.
An “Egg-cellent” Recipe
In honor of Easter, here’s a tasty way to put those hard-boiled eggs to use. You can find this, and other healthy and delicious recipes in my book, The Whitaker Wellness Weight Loss Program.
Heavenly Deviled Eggs
Serves 4
Ingredients:
4 hard-boiled eggs
2 tablespoons mayonnaise
½ teaspoon dry mustard
Pinch salt
Pinch pepper
Pinch paprika
Directions:
Carefully peel eggs and cut them in half lengthwise. Remove the yolks and place them in a small bowl. Add the mayonnaise, mustard, salt, and pepper and mix well, mashing the yolks with a fork. Fill the whites with the yolk mixture. Sprinkle with paprika. Cover and refrigerate.
Nutritional info per serving: calories 107, protein 6g, carbohydrates 2g, fiber trace, fat 8g, sodium 148mg.
