Eating eggs will raise your cholesterol
Eggs have gotten a bad rap over the years, which is a shame. Eggs are a dense source of nutrients, with a high proportion of nutrients for each 70 to 80 calorie egg. It is a source of high quality protein and riboflavin. Most of the 13 essential nutrients are actually found in the yolk, including choline (the best source of this nutrient) folic acid and Vitamin D. More recently, brands such as Eggland’s provide good sources of Omega 3 fatty acids.
Egg yolks are high in cholesterol, however, which accounts for the egg’s bad reputation. But current research points to saturated fat intake as the greater risk for increasing blood cholesterol levels, while intakes of 5-6 eggs weekly do not appear to have an impact.
Avoid eating nuts
Are nuts dense in calories? Yes, but this is no reason to avoid them. Nuts provide an excellent source of protein, fiber, and heart healthy fat. As a snack, they are very satisfying. Mix nuts into a trail mix with Cheerios (or your favorite cereal), dried fruit, seeds, something fun like M&Ms and you have a combination of complex carbohydrate, protein, and healthy fat that is portable and nutritious.
It is best to eat low fat foods
Choosing a low fat food is not always the best option. Fat carries flavor, and reducing fat in a food product means it probably won’t taste as good. Manufacturers get around this typically by adding more carbohydrate to improve the flavor. Fat is an important nutrient, it aids the absorption of food, improves nerve transmission, and provides structure for cell membranes. Fat sources provide fat soluble vitamins and essential fatty acids, including Omega 3 fatty acids. Because fat is digested slower, it can help stabilize blood sugar and provide a long term energy source. Monounsaturated fats, such as olive oil and canola oil, are not believed to increase risk of heart disease, but in fact, are thought to be heart protective.
There’s an adage that says if you repeat something often enough, it becomes true. Well nutrition “facts” are certainly repeated quite endlessly, which means it is very important to understand whether or not they are true before using them to make decisions about your health. While it may be challenging to sift through all the information that is out there, it’s important to always think critically, question what you hear and read, and make choices that work best for you.
Jennie Wade, MS, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com