Nutrition Myth Busting: Get Eggcited About Eggs - CulinArt Group

Eat Well Blog

Nutrition Myth Busting: Get Eggcited About Eggs

The Myth

For decades, eggs were all but banished from breakfast! Starting in the 1960s, a link between high cholesterol and heart disease was discovered. Well intentioned doctors and researchers began to advise the public to limit their consumption of cholesterol-containing foods. Eggs, which contain 200mg of cholesterol in their yolk, were specifically mentioned in the American Heart Association’s guidelines which recommended no more than three whole eggs per week. Overtime, these findings and dietary recommendations were found to be based on misunderstood data and inconclusive results. The studies that these guidelines were based off of did not take into consideration saturated fat which is found in many of the same cholesterol-containing foods including red meat and full fat fairy products. After years of further study, the evidence shows that saturated fat as well as trans fat have more of an effect on raising blood cholesterol levels and ultimately Cardiovascular Disease risk than dietary cholesterol. Eggs, despite their high cholesterol content, have less than two grams of saturated fat.

The Latest Recommendations

Based on the findings of various large-scale studies, the restrictions on eggs have been removed by many agencies worldwide including The American Heart Association which, starting in 2006, no longer mentions eggs in their guidelines. Additionally, Dietary Cholesterol is no longer linked to increased blood cholesterol levels and risk of heart disease. In 2015, the Dietary Guidelines for Americans eliminated their recommendation to limit cholesterol consumption to 300mg per day and now advises to keep saturated fat intake to no more than 10% of total calories per day. Instead of cutting out the egg, these guidelines would suggest swapping out the traditional saturated fat-laden sides and accompaniments such as bacon, sausage and high fat cheeses.

The Sunny Side of Eggs

While Americans avoided eggs, they also eliminated an economical source of protein that provides a host of essential nutrients needed for growth and overall health. Found in both the egg white and yolk, the high quality protein of an egg promotes muscle development and maintenance for children and adults. With six grams of satisfying protein and only seventy calories each, eggs may also aid in weight management. Egg yolks in particular contain a host of important vitamins and minerals including:

  • Vitamin D-found in very few foods naturally, Vitamin D is essential in the maintenance of strong bones and teeth and supports a healthy immune system. Research also suggests a role in protection against several diseases including cancer and type 1 diabetes.
  • Folate-A B-Vitamin needed for the production of DNA, red blood cells, and other tissues, Folate is especially important during periods of rapid growth including pregnancy and infancy. Inadequate intakes during pregnancy can lead to birth defects including spina bifida.
  • Choline-Working together with folate, choline is involved with DNA production and is essential for proper nervous and brain system function
  • Lutein and Zeaxanthin-Two important antioxidants vital to eye health, these precursors to Vitamin A help ward off damage to the retina and reduce the risk of macular degeneration.

Including More Eggs in your Diet

No matter which way you crack them, eggs make a nourishing breakfast, a protein packed lunch, or satisfying snack. Scrambled eggs served with whole grain toast and fruit makes a protein and fiber-filled breakfast. Hardboiled eggs are a portable snack perfect for after a workout and they make a great topping for salads. For a meatless dinner, a fluffy frittata filled with veggies is a nutrient dense dish with unlimited combinations.

Busting the Egg Myth

As with all foods, eggs fit into a varied diet in moderate amounts. Combined with healthy fats such as nuts and avocados, high fiber whole grains, fruits, and vegetables, eggs are a part of a heart-healthy diet. However, eggs can pose a health risk for those who have an allergy or intolerance or if they are consumed raw or undercooked.

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  • September 11, 2019

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What our clients are saying

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“I can’t thank your entire team enough for the outstanding service, food, displays, everything!  You are a master at detail, and because of that Adam and I were able to focus on the parents.  I know what a sacrifice pulling off a weekend like this means, we are so appreciative and grateful to you all for your talent and generosity.”

“I ALWAYS feel spoiled by the meal offerings at CSW (The Cambridge School of Weston) and am entirely grateful for it. As I eat today's delicious and lavish lunch (and think about yesterday's as well), I can't tell you how much I feel so well cared for here, both with the food and by the dining hall staff. CSW cares for us in so many ways, both big and small.”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

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