Nutrition and Labeling - What's the deal with Eggs?

View Full Version : What's the deal with Eggs?

09-18-2009, 09:01 AM
I've been trying to find a breakfast that keeps me full until lunch. I was eating yogurt, Kashi, and berries (Delicious!) but 30 minutes after I ate it I was hungry again. So I ate my morning snack right after breakfast and was starving 2 hours before lunch. I've found that eggs keep me full the longest (things with higher fat contents keep me full - like the Amy's breakfast scramble wrap). I've been having 3 hardboiled eggs on a pita every morning and I've enjoyed the lack of hunger until lunch. I'm worried about the cholesterol though. I can't find ONE answer on eggs. Some say they are good, others bad. I don't want to kill my cholesterol just with breakfast. My last blood work showed me "good" colesterol was high, and my "bad" cholestorl was normal.
Any thoughts? I don't really like meat, I can eat peanut butter by the jar so that's a no go, and I have no way to cook eggs at work and no time before. Do scrambled egg beaters stay good in the fridge overnight to be microwaved in the am?

09-18-2009, 10:08 AM
I switch between egg beaters and regular eggs both...depending how I feel. I mostly use egg beaters. I cook them either plain srambled, omelette or hash form (scrambled with veggies and sausage). And, yes, they stay ok cooked in fridge. I make my egg beaters either the night before or sometimes several days in advance for next few days and then portion it out for the week. I've never had problems with cooked egg beaters in the fridge. Next morning I just warm and eat. Once the container is opened they recommend you finish the container within 7 days.

I usually get my egg beaters from a wholesale store and freeze the containers until I'm ready to use it for the week.

Have you tried protein with your meals? There are plenty of non meat forms of protein. For me, carbs alone does not work. I will get hungry within an hour if I just eat cereal or oatmeal. I need some for of protein with meals to keep me full longer.

HTH :)

09-18-2009, 10:29 AM
I alternate my breakfasts. Some mornings I have a whole wheat english muffin (100 calories) with some natural peanut butter. Then I'll have fruit later on in the morning. This usually keeps me full until lunch.

On the alternate days I have 2 hard boiled eggs and a Special K bar later on (90 calories each and I think they are DELICIOUS!!). Or I'll have a low fat yogurt and fruit instead of the Special K bar.

Some days I feel like I'm eating a lot of calories in the morning, but I personally feel it's better that way and anyway I have fewer calories in the afternoon and for dinner (usually salad or veggies and some kind of protein).

09-18-2009, 10:39 AM
I too wish we could get an accurate and up to date answer on the egg cholesterol issue. I can sometimes eat 5 or more boiled eggs per day and I dont wanna damage myself with cholesterol. but they're so good with salt on them when they're cold! Yum! And the protein is a plus...

09-18-2009, 10:47 AM
Have you ever tried oatmeal?? This is my tried and true method of staying full for a full 3 hours or more. If you make it with skim milk you have the added benefit of the protein which keeps you fuller longer and if you had raspberries or mixed berries (frozen) to the oatmeal the added also keeps you full. I can't eat regular cold cereal anymore because I always wind up hungry in an hour. But if you switch it up, eat eggs or egg whites some mornings, oatmeal on others, your cholesterol will be just fine!;)


09-18-2009, 10:49 AM
The AHA recommends no more than one yolk per day for non-diabetics. One yolk has almost the daily recommendation of cholesterol (300mg) to avoid cardiovascular disease.

That's for yolks though. There's no reason to give up the whites. I hardboil eggs to put on my salads, and just toss the yolks.

09-18-2009, 11:32 AM
Another thing you could do is a tofu scramble. Tofu scrambles are very good and very egg like but without the cholesterol.

I don't eat eggs but I've been feeding our dogs eggs and my husband was concerned we were feeding them too much cholesterol by giving them an egg each every day. So we've cut down to half an egg each day.

09-18-2009, 11:35 AM
Egg white ommelette with veggies and turkey is always great

09-18-2009, 01:13 PM
A friend told me that you can microwave egg whites. I haven't tried it yet because I haven't been in the mood for eggs, but here's a recipe link. Let me know if you try it and it works:

09-18-2009, 01:17 PM
I eat 2 eggs everyday. I hope I am not killing myself with them.

09-18-2009, 01:53 PM
I eat 2 eggs everyday. I hope I am not killing myself with them.

My 79 year old Dad eats 2 whole eggs everyday per his cardiologist & GP's instructions. Personally, I eat at least 2 whole eggs everyday...sometimes more.

09-18-2009, 01:55 PM
Thanks Kim, I feel better :D

09-18-2009, 02:10 PM
Thanks to all for the info :D I really like Amy's Breakfast Scramble Wrap (buritto). I was eating it for breakfast for a week or two just looking at the calories and not the fat. I cecked the fat - 17g! Eeeek. Really good though and really filling... perhaps if I keep the rest of my fat for the day down...

Nutritional Facts
Serving Size: 1 wrap
Servings Per Container:
Serving Weight: 0

Calories: 380 Calories from Fat:180

% Daily Value

Total Fat: 19g 29%

Saturated Fat: 4.5g 23%

Trans Fat: 0g

Cholesterol: 10mg 3%

Sodium: 490mg 20%

Carbohydrates: 30g 10%

Fiber: 4g 16%

Sugars: 1g

Protein: 21g %

Organic: 90%

Vitamin A: 10% • Vitamin C: 2%

Calcium: 20% • Iron: 15%

09-18-2009, 02:13 PM
I eat 1 - 3 eggs per day, 4 times a week. It depends on other foods plans I've made. Sometimes I'll have a whole egg combined with egg whites. I don't like plain whites, they don't taste good to me. I'm blessed with the ability to handle eggs just fine. My cholesterol is awesome.

If I eat only carbs in the morning, I spend the day foraging. I get hungry really quickly. I have to have protein first thing in the day, and I combine that with a lot of veggies. I cook it all with olive oil. I might have a high-fiber whole grain bread with that. It usually keeps me going for a few hours.

My tastes are different. I sometimes eat sardines packed in olive oil with whole wheat toast and a squeeze of lemon for breakfast. Other times I'll have half an avocado, olives and a poached eggs. I like a poached egg and olive oil over my steel cut oats with cayenne pepper. I also like having a layered Asian-style soup, filling the bowl half way with whole grain pilaf or brown rice or quinoa, topping it with shredded poached chicken, cilantro, chilies, sautéed shallots, chopped hardboiled egg, bean sprouts, and then topping it off with chicken broth in which I've simmered ginger, lemongrass and kafir lime leaf. And then a squeeze of lime juice. I also like vegetarian lentil soup, which is really good for regulating blood sugar.

Something else I do is take a few capsules of Ceylon cinnamon, which also regulates blood sugar. I'm a type 2 diabetic that I manage entirely with diet and exercise. My blood sugar tends to go all over the place, and when it drops, I am more inclined to eat. The cinnamon helps me manage that impulse.

09-18-2009, 07:11 PM
I eat at least one egg per day, sometimes more. I recommend the book "Good Calories, Bad Calories" too. Eggs are not your enemy. Here's a tip from RealAge:

09-18-2009, 07:12 PM
Thanks Anne!

Alana in Canada
09-19-2009, 01:53 AM
From the reading I've done, though I could be wrong or not remembering right, it seems to be that the whole cholesterol issue rests with the individual (as does so much with food.)

That is, some people will produce cholesterol from sources in their diet--and other people won't--and some will produce lots--and some only a little.

So it really depends on you. Eat as many eggs as you want, I'd say. Then get your numbers done again in six months. If your cholesterol isn't good, then you know you are one of the ones who has to be careful with your dietary cholesterol.

I eat an egg a day practically five days a week. I should get my numbers done, too.

by the by--about feeling full--a few nuts on that oatmeal will go a long way to help! Generally, any combination of protein and fat and a teeny amount of carb will do it. So, the yogurt, kashi and berries? Do the yogurt and berries and nuts and just a sprinle of Kashi. OR since there's protein in the yogurt, make sure it isn't non-fat--just low fat. (no more than 100 calories per 1/2 cup--but there's no need for it to be less, either.)

2% Cottage cheese, berries and Kashi would be another fantastic meal.
Play around with the proportion of fat to protein to carb in your meal. I find that I have to have a little of each.

Really, it's actually fat which helps make me feel full--almost more than the protein. But YMMV.

Good luck!

09-19-2009, 01:19 PM
Really, it's actually fat which helps make me feel full--almost more than the protein. But YMMV.

Me too :)

09-20-2009, 11:58 AM
My cholesterol nubers were great. 57 good, 117 bad is better than normal. I eat eggs all the time, sometimes 2X twice a day when I feel like it. Cholesteral is a nescessary and valuable cell type. It is created by your own body by your liver. The cholesterol in eggs is no longer considered bad for you, and you can eat as many as you want. They say that if you have a propensity for high cholesterol, you should limit your egg intake. Eggs are now consididered an important source of low fat protien. (And believe me, the fat in eggs is nothing like the fat in a steak). Great news in these hard economic times.

09-20-2009, 12:46 PM
Eggs may be good food, but I don't think at 63% calories from fat anyone can call them low-fat!

09-20-2009, 01:17 PM
Eggs are a perfect food. Just because a food is high in cholesterol doesn't mean it's going to make your HDL levels go up. Fish and shellfish can be high in cholesterol but they are also considered healthy foods. Saturated fats are more of a concern when it comes to HDL, so you should choose lower fat red meats and dairy. Honestly, if you have two eggs a day I don't think it's a big deal.

BTW, the cholesterol is found in the yolk, so you could just eat the whites and still get good protein and calcium.

09-23-2009, 02:59 PM
The eggs are healthy and you can eat as many as you like, without worrying about cholesterol. The trick is to NOT mix them with any carbs, like pita.;)

09-23-2009, 03:43 PM
I gave up on the eggs, haha :) I really appreciate everyone's advice though. It's good to know incase ai get the sudden urge to try SB again! Fiber is apparently the key for me. I switched the Kashi to fiber one in the morning and holy cow! So now 2 servings of fiber one, chobani 0 fat yogurt, and mixed frozen berries. Fewer calories, and what a difference!

10-29-2009, 09:40 PM
You could add egg whites to one or two eggs and try that. Lower calorie, with less cholesterol - since the cholesterol is in the yolk, I believe.
It seems to me that eggs have both good and bad cholesterol. And there are studies that say the good and bad balance one another. They are also a PERFECT protein, having every amino acid we need.
If you want to keep the cholesterol down, add egg whites to your eggs, but I wouldn't add fake stuff like egg beaters instead, when eggs are so good for you. I would also go for free range / organic eggs instead of the regular kind.
I have read they have a higher level of nutrition.. and honestly that makes perfect sense. The less stress the chicken is under, the higher quality egg it can produce. I am really skeptical about what the literature says about what causes heart disease (mainly due to the weston price foundation)... however there are a lot of studies out there that support a correlation- I think it is possible there is a missing link to the research (which explains why in countries where the people eat huge levels of saturated fat they still have lower heart disease than us.)

10-30-2009, 02:54 PM
I am like geoblewis, I need to have some protein in the morning, otherwise I would eat the dry wall by 10:30 am. I typically have an egg each day with a generous dose of egg whites (from the carton). I usually make them scrambled but sometimes I make an omelete. I also add turkey bacon, that helps.
Even white mushroom are suprisingly high content of protein.

Carbs in the morning don't work for me. Sure, I will have some carbs with the protein (i.e. an whole wheat english muffin or something like that) with the eggs, but oatmeal (and I used steel cut oats) sweetened with PROTEIN POWDER did nothing for me in terms of hunger.

11-05-2009, 01:36 PM
Eggs....not the bad thing people were lead to believe:

01-02-2010, 11:16 PM
I have 1 or 2 eggs every morning for breakfast, and sometimes another if I want a light protein packed dinner. When I eat eggs, I stay on plan and seem to have fewer cravings. As far as I'm concerned, regardless of what any study good or bad says, an egg or two a day (yolk and all) is certainly better cholesterol-wise than a double bacon cheeseburger for lunch and pizza for dinner!

01-02-2010, 11:26 PM
Some of the early research on eggs found a correlational relationship between eggs and choloesterol - that is the people who ate the most eggs had the highest cholesterol levels - but what was not accounted for at the time (I believe in the 1950's) was that (at least in that era) the people who ate the most eggs - were also eating fatty meats WITH their eggs (which may have been just as responsible for the choloesterol issues) - bacon, sausages, ham, steak....

Newer research has found a much weaker correlation between eggs and cholesterol (presumeably because they're controlling for or accounting for the separate affects of the meat products).

01-03-2010, 04:36 AM
I always eat a lot of eggs, but today I tried a product from costco called "real eggs" which is just egg whites in a carton. It was fluffy, yummy, and 0 grams of fat and only 30 kcal per 1/4 cup, and NO cholesterol. Of course I won't give up whole eggs, but If I stick with these on most days I think it will keep my calorie, fat, and cholesterol intake low while still enjoying the tastes and many uses of eggs. Today I made a BREAKFAST BURRITO with them. Yuuuum!!

RN BSN 2009
01-03-2010, 06:52 AM
I say that if you find it satisfying and it helps you meet your weight loss goals --- then the risk of the cholesterol in the eggs will be trumped by your overall health... just imho

01-03-2010, 04:27 PM
If you do want to avoid (or reduce) eating egg yolks, a cheaper (and I think better tasting) alternative (with fewer additives, and probably fresher in comparison - in the time it takes to get from chicken to table) to egg white products is egg whites that YOU separate from the yolks yourself.

It seems wasteful to throw yolks down the drain (and there are other uses for them, if you want to find them), but there's inevitably less waste in tossing them down the drain yourself than in buying the processed versions. You're not paying for or supporting all the waste involved in making the processed product. More processing inevitably is more wastefull than less - because you have to pay the costs of processing to build, heat, and power the buildings, processing, packaging, and transportation.

I eat egg yolks, but I like to increase the protein to fat ration, if I can. To do this, I reduce the proportion of egg yolks to egg whites in egg dishes or recipes using eggs. For example, I'll make scrambled eggs with 1 egg and 3 egg whites. I think it tastes tremendously better than using egg-white products or egg-whites only. In fact, unless I use even more egg whites to egg yolks I don't even notice a difference between regular scrambled eggs and egg yolk plus extra egg white scrambled eggs.

01-04-2010, 12:53 PM
I think more important than how many eggs you are eating, is what kind of eggs you are eating. IMHO, our bodies were not meant to eat factory raised eggs and meat.

Mother Earth News did an analysis of conventional factory farmed eggs and eggs from pasture raised chickens. Real free-range eggs (from pastured hens--not free-range from the store) have less cholesterol, more vitamin D, and more omega-3s.

If you can find a supply of pasture raised hen eggs from a local farmer, you'll be able to eat all the eggs you want without worrying about it. Another plus? They taste 10-times better than the kind you buy in a grocery store.

Sanna Maria
01-21-2010, 03:28 AM
Thanks for that link Zenor77. I usually buy free range, but last week I bought some eggs from caged chickens and they taste absolutely awful and even the texture was bad! Not surprised now that I found out that those eggs came from soy eating chickens.

02-02-2010, 11:55 AM
I eat eggs most mornings. I always throw 2 whole eggs with a few egg whites so I cut down on the cholesterol.

02-07-2010, 09:03 AM
If you can get your eggs from a farmer, or know someone W/ chickens(best), you can get eggs that are lower in cholesterol. It appears that when chickens get to hang out in the sunshine, (and this goes for people too) they produce less of it. Also, a natural diet of vegetable matter and bugs, to supplement the grain based feeds, makes for the best tasing and most nutritious eggs. Unfortunately, the free range eggs in supermarkets are not as good. It is worth it to go to a farmers' market ask how the chickens live, and get organic if you can.

04-15-2010, 06:36 PM
Agreed on the farm-raised eggs. I used to raise hens, and the taste and texture of those eggs was soooo much better. Even just looking at the egg yolks - ones from my chickens were pure orange, and the store bought ones were light yellow....just goes to show how different the diets of these birds truly are.

04-19-2010, 06:54 PM
I've been trying to find a breakfast that keeps me full until lunch. I was eating yogurt, Kashi, and berries (Delicious!) but 30 minutes after I ate it I was hungry again.

I eat Kashi Golean a few mornings each week, but if I ate it alone I would get hungry pretty quickly. I always add almonds and/or walnuts, berries and milk. This combo keeps me going for a good 4-5 hours.