The dietary benefits of eggs have been widely debated for decades. We’ve seen lots of mixed reviews about whether or not eggs are beneficial for anti-aging nutrition. Today, we have proven research to show what is and isn’t true about the consumption of eggs. Here, we break down some of the most popular myths about eggs to unveil why they should be included in the rank of superfoods, and therefore incorporated into your anti-aging nutrition plan.
Myth #1: Eggs are high in saturated fats.
There are two types of fat: good and bad. In reality, eggs are superfoods because they’re actually low in bad fats known as saturated fats, and high in good fats like monounsaturated and polyunsaturated fats. One raw egg generally has about five grams of fat and about three grams of those are good fats, while less than two grams are saturated fats. Good fats are beneficial to your health and actually reduce your risk of developing several age-related diseases, such as diabetes and heart disease.
Other superfoods that contain high levels of good monounsaturated fats are olive and sunflower oil, a handful of nuts like almonds, and pumpkin seeds. Good polyunsaturated fats can be found in superfoods like flax oil, soybeans, and walnuts. Polyunsaturated fats can help lower the bad cholesterol and amp up the good, which is why you should be incorporating these superfoods, including eggs, into your anti-aging nutrition plan.
Myth #2: Eggs yolks raise cholesterol levels.
There’s a good reason this anti-aging nutrition myth is so popular. Eggs are high in cholesterol, so eating them must crank up your cholesterol levels, right? Not necessarily. Studies today have shown that it is actually saturated fats and not cholesterol that is to blame for elevated blood cholesterol levels. Eggs are superfoods because they’re low in saturated fats. However, it is still important to manage cholesterol intake for anti-aging nutrition, and one egg almost makes up the daily recommended intake of cholesterol.
Myth #3: Hard boiled eggs are the most nutritious.
Eggs are actually beneficial for anti-aging nutrition in almost any form, as long as they aren’t being drowned in condiments that are high in saturated fats or accompanied by unhealthy sides, like sausage and bacon. Eggs, when eaten in moderation, can actually also help you manage your weight loss diet because they are one of those superfoods that makes you feel fuller for longer. Scrambling in additional superfood ingredients like kale, tomatoes, organic mushrooms, and asparagus on low heat and with minimal oil can be a great way to up the nutritional value without sacrificing taste. Be careful not to add too much sugar or salt to your eggs, regardless of how you’re preparing them.
We have come a long way in understanding the benefits of eggs as superfoods and more importantly, dismissing the myths. It’s important to remember that saturated fats are the biggest culprits for weight gain, high cholesterol levels, and clogged arteries, but eggs contain more good fats, like polyunsaturated and monounsaturated fats, which are necessary to keep your body functioning well.
There are a few other reasons why eggs should stay in the superfoods category, and why they should still be part of anti-aging nutrition. Eggs contain two antioxidants, zeaxanthin and lutein, which are known to maintain vision health by helping to prevent the development of macular degeneration. Eggs may also help to ward off cancer thanks to the high choline content in the yolk. A recent study found that women who consumed more choline were 24% less likely to be diagnosed with breast cancer.
Keep in mind that everything is best in moderation for anti-aging nutrition, and the same goes for eggs.
Source(s) for Today’s Article:
Coffman, M.A., “Do Eggs Supply Good or Bad Fats?” San Francisco Chronicle web site; https://healthyeating.sfgate.com/eggs-supply-good-bad-fats-2518.html, last accessed August 22, 2013.
“Eat eggs, in moderation,” Eating Well web site; https://www.eatingwell.com/tips/eat_eggs_in_moderation, last accessed August 22, 2013.
Ipatenco, S., “Monounsaturated Fat Vs. Polyunsaturated Fat,” San Francisco Chronicle web site; https://healthyeating.sfgate.com/monounsaturated-fat-vs-polyunsaturated-fat-6898.html, last accessed August 22, 2013.
“The Health Benefits of Eggs Revealed,” Women’s Health web site; https://www.womenshealthmag.com/nutrition/benefits-of-eggs, last accessed August 22, 2013.