Yes, Eggs Make a Healthy Writing Snack!

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In: The Healthy Writer

~Writing Well Wednesday Tip~

Have you been avoiding eggs because of the cholesterol?

You don’t have to anymore. That’s because recent scientific research has found that dietary cholesterol that we get from eggs does not increase risk of heart disease.

And that’s great news, because eggs are very nutritious, and a hardboiled egg makes a great snack for writers. It’s only about 75 calories, but it’s rich in protein, so it helps keep you satisfied. It also has eye-protecting nutrients like lutein and zeaxanthin, along with a nutrient called “choline” that can help maintain memory and brain function.

In the year 2000, the American Heart Association lifted its restrictions on eggs, allowing an egg a day for healthy adults. Prior to that, they recommended avoiding them because one egg contains about 200 mg of cholesterol. Scientists had linked high blood cholesterol with heart disease, and thought that dietary cholesterol could contribute to plaque buildup in the arteries.

More recent research, however, has found that the cholesterol in eggs doesn’t increase risk of heart disease.

  1. Researchers fed people with known heart disease either a two-egg breakfast to a high-carbohydrate breakfast for six weeks. Results showed no difference cardiac risk factors, including high cholesterol and high blood pressure.
  2. Researchers fed healthy adults a two-egg breakfast or an oatmeal breakfast for six weeks, and found no difference in blood cholesterol measurements.
  3. Researchers fed people with high cholesterol either a single-egg and cholesterol-heavy breakfast for six weeks, and found no impact on cholesterol levels.

So if you’re feeling hungry while you’re writing, don’t hesitate to reach for an egg. It also makes a good breakfast food as it will likely keep you satisfied until lunch. Do watch your intake of saturated fat, though, which can increase your risk of heart disease. That means go easy on the butter, bacon, cheese, and fatty muffins.

Sources
Katz, D. L., Evans, M. A., Nawaz, H., Njike, V. Y., Chan, W., Comerford, B. P., & Hoxley, M. L. (2005). Egg consumption and endothelial function: a randomized controlled crossover trial. International Journal of Cardiology, 99(1), 65-70. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15721501

Katz, D. L., Gnanaraj, J., Treu, J. A., Ma, Y., Kavak, Y., & Njike, V. Y. (2015). Effects of egg ingestion on endothelial function in adults with coronary artery disease: A randomized, controlled, crossover trial. American Heart Journal, 169(1), 162-169. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25497262

Njike, V., Faridi, Z., Dutta, S., Gonzalez-Simon, A. L., & Katz, D. L. (2010). Daily egg consumption in hyperlipidemic adults – Effects on endothelial function and cardiovascular risk. Nutrition Journal, 9(1). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20598142

Phend, C. (2016, February 26). Cholesterol To Be Cut From Nation’s Diet Blacklist? Retrieved from https://www.medpagetoday.com/ClinicalFocus/LDLCholesterol/56326?xid=nl_mpt_DHE_2016-02-27&eun=g456254d0r

2 Comments

  1. I never believed eggs were that bad so I prefer mine scrambled or hard-boiled…and sometimes made into deviled eggs. Yum.

    1. Author

      Deviled eggs—a treat for sure.

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