What myths have you heard about eggs? There are so many out there – from avoiding the yolks because of the cholesterol to which types of eggs you should buy. Let’s dispel some.
This blog post is in partnership with Pete & Gerry’s. All thoughts and opinions are my own.
AS A DIETITIAN, WHEN IT COMES TO EGGS, I’VE HEARD IT ALL.
“Only eat egg whites!” “Don’t eat eggs if you’re pregnant.” “I can’t eat eggs because I have high cholesterol.”
THE LIST TRULY GOES ON.
But not only are all of these myths, they also couldn’t be farther from the truth. Eggs are also super nutritious. They’re filled with many essential nutrients that our bodies need.
They’re also a good source of protein, with about 6-7 grams of protein per large egg. That’s about as much as 1 ounce of chicken, 1 ounce of fish or 1 cup of milk and with a much smaller carbon footprint.
And they’re so versatile too. Whether you’re making eggs a main course via an omelet or scrambled eggs, or you’re using them to whip up pancakes or banana bread, there are truly so many ways to use eggs.
MYTH 1:EGG WHITES ARE HEALTHIER THAN THE YOLKS.
Fact 1
Both egg whites and egg yolks contain essential, good-for-you nutrients. In fact, the majority of eggs’ essential nutrients are in the yolk.
That’s right – the egg yolk contains plenty of nutrients and should not be avoided.
Egg yolks contain antioxidants, like lutein and zeaxanthin. They also contain about 4-5 grams of beneficial unsaturated fat per large egg – a fat that benefits heart health.
And egg yolks contain micronutrients like selenium and choline for brain and nervous system health. Specifically, choline is a nutrient that becomes increasingly important during pregnancy and while breastfeeding. And eggs are one of the best sources of choline.
Don’t avoid or discard those yolks!
MYTH 2: EGGS CONTAIN CHOLESTEROL – LIMIT THEM IF YOU HAVE HIGH CHOLESTEROL.
Fact 2
Eggs do contain cholesterol, but they do not need to be avoided (even if you have high cholesterol).
Yep, eggs do contain cholesterol. And you’ve probably heard (outdated) advice about avoiding food that contains cholesterol if you have high cholesterol or just want to be mindful of your heart health.
The good news: this myth has been dispelled many times by scientific research. Dietary cholesterol in food does not affect our body’s cholesterol.
And in fact, because of the unsaturated fats that eggs contain, eggs are actually a super heart healthy food.
You do not need to limit eggs if you have high cholesterol.
MYTH 3: CAGE-FREE EGGS PROVIDE THE BEST TREATMENT FOR THE HENS.
Fact 3
Free-range or pasture-raised eggs provide the best treatment to the hens.
This one can be so confusing! Before I learned more about eggs, I remember looking through the aisle at the grocery store and having no idea which type of eggs to choose.
Here’s what those different types mean:
- Caged: These hens spend their lives indoors in tight cages, without room to spread their wings. When possible, I highly recommend avoiding these eggs because of the inhumane conditions provided to the hens.
- Cage-free: While these hens aren’t caged, they are kept indoors in a crowded barn. They often don’t get to go outside.
- Free-range: In general, these hens enjoy fresh air and are given 2 or more square feet of pasture space per hen.
- Pasture-raised: In general, these hens get to roam inside and outside in the pasture with plenty of room to explore.
And by checking for a third-party seal of approval from Certified Humane on the carton, you can trust that free-range and pasture-raised hens are given the best and most humane conditions. These are the types of eggs I look for when purchasing eggs.
My go to brand is Pete & Gerry’s. They provide the most humane treatment for their hens, with Certified Humane pasture-raised and organic, free-range eggs. In turn, the eggs are also higher quality and more nutritious. A win win!
Now that you know a little more about eggs and egg nutrition,
READY TO EAT MORE OF THEM?
Try whipping a few eggs up for breakfast. Scramble them with cheese, make them into a (full egg!) omelet with veggies, or fry them and add ‘em on top of avocado toast.
I also love these easy egg muffins: whisk 3-4 eggs and mix them together with a bunch of chopped veggies, like bell peppers, broccoli, tomatoes, or onions, and cheese. Add them to a muffin tin and bake them in the preheated oven for about 20-30 minutes, until they’re set. Let cool before serving and enjoy!
