Eggs: A Nutritious and Healthy Meal?
Eggs are part of many recipes and dishes. But also as a product in itself they are often used as a meal: a fried egg or omelet is a quick meal. How nutritious and healthy are eggs?
Eggs in our diet
Eggs are inexpensive and are an ingredient for many everyday recipes and dishes. An egg can also serve as a full meal: A fried egg or omelet is ready quickly, fills the stomach and is one of the cheapest possible meals.
In eggs we find a lot of nutrients, they contain about 10 important nutrients in sufficient quantity, and that for about 90 kcal per egg. It goes without saying that eggs are also rich in superior quality proteins. These proteins contain important amino acids that are essential building blocks for our body.
Fat and cholesterol
Eggs also contain fats (about 7 grams) and cholesterol (about 200 mg). These cholesterol and fats are only in the egg yolk, the protein has no fat! Eggs without cholesterol do not exist. This is because the natural cholesterol level in an egg ensures that a chick can develop in it. Of course, eggs sold for consumption are always unfertilized eggs, yet they always contain cholesterol. Some stores offer eggs from the Aracauna chicken, a South American breed of chicken. These eggs are said to contain less cholesterol, but in principle this is not the case. The reduced cholesterol level is only due to the size of the egg: the smaller the egg, the less cholesterol. The Aracauna eggs are smaller than other eggs and therefore contain less cholesterol, but this is not in principle due to the egg type.
The cholesterol levels in the different preparation methods of eggs do not differ very much. A boiled egg contains about as much cholesterol as a raw egg, so there is little difference between an omelet and a fried egg.
Eggs and healthy food
Despite the fat and cholesterol content of eggs, they are an important product in a healthy diet. They are part of the so-called active food triangle and belong to the category of meat, fish and eggs, where an amount of 100 grams per day has been shown to contribute to a healthy diet.
Taking into account the recommendations regarding cholesterol intake, eating about 3 eggs per week contributes to a healthy feeding schedule. Health organizations from Great Britain and America even indicate that 1 egg per day should not be a problem for a healthy person.
Occasionally an egg can be eaten for breakfast, as a substitute for savory or sweet fillings. Due to the high protein content, an egg ensures a high degree of satiety, so that people are less hungry at the next meal and can limit the calorie intake during lunch.
To avoid cholesterol, one can only use the protein, but then one also misses the most important nutrients that the egg contains. All important nutrients, but also the fat and cholesterol, are in the yolk.