Eggs are a favorite food throughout the world. In 2013, the production of eggs reached over 68 million tons worldwide. It’s a breakfast staple used for omelets, Eggs Benedict, and as an accompaniment to bacon. It’s one of the three pillars of the Pinoy “silog” breakfast, made up of protein (such as tapa, tocino, or corned beef), sinangag (garlic rice), and itlog (fried egg). Eggs are also one of the essential baking ingredients. Egg offers many health benefits but over the years, there have also been warnings about their potentially negative impact on those with high cholesterol. There has also been some concern over the methods of production—chickens may be fed with feeds with GMOs (genetically modified organisms) or those grown using chemical fertilizers and pesticides, which may find their way into eggs. Hence, the growing interest in all-natural and organic eggs.
Egg White Benefits
At about 70 or so calories a pop, eggs are a low-calorie food that are an excellent source of protein. They are also rich in heart-healthy nutrients like betaine and choline, and contain Vitamin D, which helps safeguard bones.
But just as fat was seen as the bad guy for many years, so too did eggs have their dark ages. People shunned eggs because of their relatively high cholesterol content, believing that this necessarily increased cholesterol levels in one’s body. But studies have shown that cholesterol levels are more affected by the saturated fat rather than the cholesterol content of food. As the Harvard School of Public Health states, “Eggs were previously associated with heart disease risk as a result of their high cholesterol content. However, a solid body of research shows that for most people, cholesterol in food has a smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet.”
This doesn’t mean you should go egg-crazy—moderation is still key and eggs should still be part of a well-balanced diet overall. The American Heart Association’s current dietary guidelines deem one egg a day generally safe. Those who already have high cholesterol levels are advised to consume two egg whites instead of a whole egg.
Most of the fat, cholesterol, and calories are found in the yolk, making the egg white, or albumin, the healthiest part of the egg. Egg whites contain just 17 calories and are thus recommended not only for those who are watching their heart health but also for those who are watching their weight.
If you’re interested in egg whites for weight loss, you can just substitute one egg with two egg whites in traditional egg recipes like omelets, scrambled eggs, and frittatas. Just make sure you don’t use plenty of oil when you cook them as this may cancel out the health benefits of eating egg whites!
Why Going All-Natural and Organic Is an Egg-cellent Idea
There are a number of different types of eggs available in the market. It isn’t true that brown eggs are necessarily better than white eggs—both pretty much have the same nutritional profiles but they just come from different types of chicken.
Labels can also get a little confusing but to clarify: cage-free or free-range eggs come from chickens that are not cooped up in cages but aren’t necessarily allowed to roam freely; free-range eggs come from chickens that are allowed to wander around the farm, eating insects and plants, and thereby increasing the nutrients in the eggs they produce, if only slightly; and organic, which come from chickens that are raised naturally and not fed with GMO-laced feed. All-natural and organic eggs also come from chickens that haven’t been exposed to potentially toxic chemicals from, say, pesticides and fertilizers used in the farm.
If you’re wondering if you should switch to all-natural and organic, it all boils down to how you feel about potentially ingesting small amounts of possibly harmful chemicals. If you’d rather not, then all-natural and organic eggs are the way to go. Visit Healthy Options for all-natural and organic eggs from a trusted supplier.
Just keep in mind that switching to a healthier egg isn’t enough. You also have to make sure that you cook it in healthy ways (boiling and poaching are best, and again, egg whites cooked in minimal, if any, oil are the low-calorie, cholesterol-free option) and eat it as part of a balanced diet.
At Healthy Options, we commit only to partner farmers who raise chickens without ever using chemical antibiotics or artificial growth hormones. We visit the farms regularly and conduct tests such as antibiotics, heavy metals, and microbiological. All these to ensure top-quality and safe all-natural and organic eggs.
All-natural eggs are available at select Healthy Options stores.
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Healthy Options Eggs
Healthy Options eggs are grown locally from happy hens who forage and are fed with an all-natural diet.