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NUTRITION TIP OF THE WEEK – How many eggs should we be eating?

acac Midlothian

Eggs robious corridor onlineThe concern with high cholesterol kept many people from consuming eggs.  But, according to the 2015 Dietary Guidelines for Americans, “Cholesterol is not a nutrient of concern for over consumption.”  Our liver naturally produces cholesterol.  When we eat a food containing cholesterol, it should simply produce less.  About 30% of the population are “hyper-responders” to consuming cholesterol in foods which abnormally spikes their blood cholesterol levels. Those people should limit consumption and monitor LDL levels.

There are two types of particle sizes of LDL levels.  The small, sticky, dense particles tend to stick to artery walls and have a higher risk of heart disease than the larger LDL particles.  Some studies have shown that egg intake can help change the pattern of small to large LDL levels.

Another study by Dr. Bruce Griffin in 2009 found that “overweight people prescribed a low-calorie diet that included two eggs a day actually saw a drop-in cholesterol levels.”  For many people, eggs can actually increase the healthy HDL levels, which can reduce our risk of heart disease and stroke.

One egg contains approximately 78 calories, 6g of protein, 5g of fat, good sources of Vitamin A, B-6, B12, Lutein, iron, selenium, niacin, and phosphorus. Omega-3 enriched eggs also contain higher amounts of the antioxidants A and E.

Most studies today suggest that transfat, sugar, and excessive saturated fat do more harm than consuming foods that naturally contain cholesterol.  So, enjoy eggs in moderation (1-2 per day) and continue to read labels to reduce processed sugar and transfats.

Written by Donna Wheeler, acac nutritionist

acac Midlothian has provided Robious Corridor Magazine and Robious Corridor Online with valuable health, nutrition, and fitness information for years.  In fact, since our first issue.  We welcome their guidance and recognize them as a Keystone Corporate Partner!

 

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