Myths Around Eggs That Just Need To Stop
Eggs are an inexpensive source of protein and chock-full of nutrients. Go to any restaurant in Houston, TX, and you’ll find a variety of egg dishes on the menu. They’re nutrient-dense and low-calorie. You can eat them at every meal. Unfortunately, eggs suffer from bad PR and inaccurate science. There are myths about the dangers of eating too many eggs and how they negatively affect your health. Nothing could be further from the truth.
Are eggs bad for your cholesterol?
Eggs are high in cholesterol, but that doesn’t affect the cholesterol levels nearly as much as saturated and trans fats, often found in snack foods and sweets. One reason for the link to high cholesterol may be the foods usually eaten with eggs, such as sausage, ham, or bacon, and how you cook eggs. One factor often overlooked about low cholesterol diets is that the body manufactures it. If you cut cholesterol from food, your body makes more.
Studies about the effects of eggs often have polar conclusions.
Early studies linked egg consumption with an increased risk of diabetes. New studies show that’s not true. Eating up to 12 eggs a week had no effect. One Chinese study found eating one egg a day reduced the risk of heart attack and stroke. One problem with the study is that the diet was a traditional Chinese diet, not a Western diet. Other studies found that if cholesterol increased from eating eggs, the increase was good cholesterol that improved health. Eggs contain omega-3 fatty acids that decrease the risk of heart disease and many antioxidants that fight inflammation.
Eating raw eggs helps you build muscle faster than eating cooked eggs.
Raw eggs have 36% more vitamin D, 33% more DHA, 20% more zinc, 20% more biotin, and 23% more choline, but it has a downside. Raw eggs contain avidin that blocks the absorption of biotin. The biotin in raw eggs isn’t as bioavailable as in cooked eggs, even though there’s more. It’s also harder to absorb the protein in raw eggs since cooking breaks down the protein and makes it more available. The protein in cooked eggs is 91% bioavailability. In raw eggs, it’s only 50%. You also face the risk of bacterial infection from salmonella.
- People often eat only egg whites, believing the yolks are fattening. The yolks contain fat that extends satiety when you eat them, so you stay full longer.
- There are many labels for eggs. Caged, cage-free, free-range, and pastured are four types. Cage-free chickens still live inside. Free-range have a small area outside to use. Pastured hens wander and eat bugs and plants. They are more nutritious than the other eggs.
- Another myth is that all eggs require refrigeration. Eggs have a natural protective coating. Washing the eggs and preparing them for sale removes the coating. Only then do you have to refrigerate them.
- Even though eggs are far healthier and contain less risk than most people believe, if your healthcare professional suggests you don’t eat eggs, discuss it with your healthcare professional and follow their suggestions.
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Food journals are helpful in several situations. If you’re trying to shed a few extra pounds, it can be eye-opening. You’ll be more aware of what you eat and when you eat so you can take steps to prevent it. If you’re constantly having digestive issues or other health issues and the doctors are stumped, a food journal can help. Add extra information to get the results, such as how you feel. You can make your food journal simple with just the food you eat.
Eating after 8 pm has always been discouraged by healthcare professionals in Houston, TX. There are valid reasons. Another school of thought says having a snack later in the evening or before bed might be beneficial. Some people need the boost from eating carbs before bedtime, or they can’t sleep. That doesn’t mean eating a big meal, just something light. It’s a survival instinct. If our distant ancestors had an empty stomach, they stayed awake to hunt for food so they didn’t starve. Eating a snack can avoid insomnia.
Who doesn’t love dessert? Some people would start their meal with dessert to make sure they have room for it. Others have a dessert with every meal. Having a dessert can be part of a healthy eating plan and even part of a diet. You have to stick with the accepted portion size. If you’re eating cake, 1/12th of the cake, not the whole cake, is the right portion. Make your dessert lower in calories, such as eating fresh fruit sorbet instead of a mud pie or brownie sundae.
Historically, women have worked in the fields and at other difficult manual labor tasks when pregnant. They had no choice. Their survival and their family’s survival depended on it. Was it safe? Many tasks they did were, even though we’d call them an intense workout, by today’s standards. They continued to do what they always did before they became pregnant, but we don’t live like that anymore. Doctors usually recommend you continue to exercise if you did it before pregnancy. If you’ve never exercised, start slowly and don’t push yourself. Taking the advice of your healthcare professional should be the top priority.
It’s more common to find people in Houston, TX, keeping a health journal as new people move in and the city grows. A health journal makes it easier to change doctors and is invaluable if something happens that you can’t communicate with others. Your medical history is ready for anyone who needs to know the information that might save your life. It can offer clues to identifying an elusive illness, by providing the symptoms you’ve experienced but might not remember during your visit.
It’s summer. The hunt for the elusive flat tummy starts again. The microwear of summer turns up the intensity of the search. Two things can help diet and exercise. A healthy diet helps in two ways. It can help you lose subcutaneous and visceral fat. You can also focus on foods to avoid and ones that help you achieve your goal to have abs you’ll be proud to show off.
It used to be easier when you looked for supplements. There were a few protein supplements, bottles of multivitamins, and some individual vitamins. Today, there are fiber bars, Elderberry gummies, and a vast array of protein supplements containing extra nutrients, including dried fruits and vegetables. It’s become a million-dollar business. Sometimes, the supplement is a waste and flushes out of your body. People with adequate vitamin C expel excess vitamin C in urine. Some vitamins or macronutrients are dangerous in large doses. Taking supplements may help or come with problems.
People in Houston, TX, have asked whether the paleo diet is as beneficial as some claim. It includes food that our ancestors might have consumed thousands of years ago. That immediately eliminates highly processed foods and foods and focuses on whole foods, which is a healthy step in the right direction. The Paleo diet, named after the Paleolithic era, includes food man ate when he first started to use tools. In that period, man was a hunter-gatherer. The premise is that eating what your ancestors ate provides food your body could easily digest. It eliminates many food items used today, like bread.
If you’re cutting back on carbs or following a keto diet, you want to include the best low-carb foods and avoid the worst ones. Not all carbs are bad. It’s a misconception that often drives people to consume an unhealthy diet. Your body requires carbohydrates for energy. Some contain other nutrients necessary for a healthy body, while others are only empty calories, providing only energy and often containing unhealthy ingredients.