Should I Keep Eating Eggs?

With the recent recall on eggs, I suddenly had many clients asking me “is it still okay to eat eggs?”  The answer is yes – but only certain types of eggs.

John Robbins, a writer for the Huffington Post wrote a thorough summary of the correlation of how the egg industry operates and the risk of Salmonella.

The categories of how hens are treated are as follows: 

• Battery Cage – how the vast majority of hens are stored in cramped close cages where they are practically on top of one another. 

• Cage Free- although far greater than battery cage, cage-free hens are still in cramped conditions with large numbers of hens in a small space.

• Free Range – the hens are free to roam the farm and are only kept inside at night.

• Organic – the hens are fed only organic feed, free of GMO (genetically modified) products.  Hens fed organic feed may still be in cages.

What is the best way to still enjoy eggs and protect yourself from Salmonella?

The bottom line is that Battery Cage eggs carry a much higher risk of Salmonella due to the living conditions of the hens.

Free-range and organic eggs carry a minimal risk of Salmonella.

Bottom Line:  Purchase eggs that are both free-range and organic.  Make sure to cook your eggs, and avoid foods made with raw eggs.

Low-Carb High-Protein Pancakes?

Let’s take a break from the research today and focus on eating. The recipes in my upcoming book: A Recipe for Life by the Doctor’s Dietitian focus on unprocessed “clean” foods that are balanced with respect to protein, healthy forms of carbohydrate and fat. In creating a breakfast recipe that fit these criteria I wanted a pancake high in protein and could be enjoyed by people with insulin resistance, diabetes and wheat and gluten in tolerances.

Although the name is deceptive, Buckwheat contains no wheat, and is from the beet family, making it technically a fruit and not a grain. Besides being high in protein and calcium, this recipe is a great way for carb lovers to feel spoiled. It is very light compared to regular pancakes and can be used as a wrap for sandwiches at other meals. Top with unsweetened applesauce and fruit.

Ricotta Buckwheat Pancakes

Serves: 20 medium sized pancakes
Prep Time: 10 minutes (plus 1 hour refrigeration)
Cook Time: 15 minutes

Ingredients:
4 large eggs, separated
2 cups part-skim ricotta cheese
½ cup buckwheat flour
¼ teaspoon salt
1 tablespoon sugar
¾ cup 1% milk

Preparation:
Separate egg whites in a small bowl and yolks in a medium bowl. Set egg whites aside. Mix yolks and ricotta cheese until thoroughly combined. Add the flour, salt and sugar into yolk mixture. Stir the milk.

Beat egg whites with electric mixer until soft peaks form. Gently fold egg whites into yolk mixture. Refrigerate for at least 1 hour or overnight for best results.

Heat griddle with a small amount of butter. Measure batter in approximately ¼ cup increments and pour on hot griddle. Once bubbles start appearing (about 2-3 minutes), gently flip pancake until the other side becomes golden brown (an additional 1-2 minutes). Top with fruit or applesauce.

Tip: Recipe can be halved.

Per Pancake:

Calories 66

Protein 5 grams

Total Carbohydrates 3.7 grams

Total Fat 3 grams

Fiber .5 grams

Sodium 74 mg.

Cracking the Myths on Eggs and Cholesterol

For many years we’ve been told to avoid eggs if we want to keep our cholesterol levels under control. Since eggs contain cholesterol they must increase cholesterol levels in the blood, right?

Since research did not exist at the time this recommendation was made, committees were formed from the American Heart Association, American Dietetics Association and so forth to come up with guidelines for healthy eating. One of the guidelines stated that American should limit their eggs to 3 per week.

Since that time solid research is now available that dispelled the myth of needing to limit eggs. Following are excerpts from my upcoming nutrition book: A Recipe for Life by the Doctor's Dietitian explaining the current studies.

Myth: Eating eggs in your diet will increase your blood cholesterol levels.

Fact: Dr. Stephen B. Kritchevsky from the Wake Forest University School of Medicine and J. Paul Sticht Center on Aging states in his 2004 review on eggs:

“Data from free-living populations show that egg consumption is not associated with higher cholesterol levels. Furthermore, as a whole, the epidemiological literature does not support the data that egg consumption is a risk for coronary disease.”

Very few studies exist linking any connection between cholesterol levels in the diet and cholesterol levels in the blood. When the guidelines were made up by the various health boards recommending a limit to cholesterol levels, it was based more on common sense than on research. It does make sense that if a food contains cholesterol, it must increase the blood cholesterol value. However, this analogy never really panned out.

Eggs are an excellent source of protein, and most of the fat contained in the egg is polyunsaturated and monounsaturated fat. It is an excellent source of the antioxidant lutein which can lower certain inflammatory responses in the body. Eating an egg daily or 2 eggs several times a week easily fits in with a healthy lifestyle and is even beneficial. If you are diabetic it might be prudent to limit your intake to less than 7 eggs per week, taking into consideration all the studies on eggs. So don’t be afraid of eggs, or limit yourself to egg whites. Enjoy an omelet and get on with life.

Dr. Bruce Griffin, a researcher from the University of Surrey stated in Nutrition Bulletin in February 2009:

The link between egg consumption and raised cholesterol levels, which ultimately could lead to cardiovascular disease, was based on out-of-date information. The egg is a nutrient-dense food, a valuable source of high quality protein and essential nutrients that is not high in saturated fat or energy…it is high time we dispelled the mythology surrounding eggs and heart disease and restored them to their rightful place on our menus where they can make a valuable contribution to healthy balanced diets.

We’ve now cracked the myth of eggs and cholesterol.