#EggChat Recap Nutrition Facts and Egg Myths "Cracked"

I was so excited to work with Egg Nutrition Center and Incredible Eggs on a Twitter chat to discuss egg nutrition, the latest research, and some myths or misinformation about eggs.

We had a fabulous turn out and a ton of fun! In case you missed it, I thought I would share some of our chatter and the useful links I provided.

Questions:

1. What are some of the most common things, true or untrue, you hear when it comes to dietary cholesterol?
2. Do you eat/recommend “whites only” or do you eat the whole egg?
3. What questions do you get about egg nutrition and what do you tell people?
4. What are some of your favorite recipes and ways of making eggs?

Most people commented on egg myths like:

• Don’t eat the yolk.
• Only eat eggs once or twice a week.
• Avoid eggs due to cholesterol.

I “cracked” these myths by sharing some links to the research and nutrition science of eggs.

• Eat the whole egg.
  • One large egg has varying amounts of 13 essential vitamins and minerals – all for 70 calories http://bit.ly/T8HHBF
    
  • The yolk provides majority of vitamins and minerals in an egg; 100% of the choline and vitamin B12, and about 40% of the protein. http://www.eggnutritioncenter.org/egg-facts/nutrition-information-for-the-egg/
  • The choline in egg yolk is a nutrient vital for fetal brain development. http://www.eggnutritioncenter.org/nutrition-research/nutrient-density/choline/

  

• You can eat eggs every day as part of an overall healthy eating pattern. (No need to limit to 1-2 a week.)
  • An egg a day can fall within current cholesterol guidelines, particularly if individuals eat other low-cholesterol foods throughout the day. (see “current dietary guidelines” on this link)

  

• You don’t need to avoid eggs due to cholesterol.
  • USDA data shows one large egg is 14% lower in cholesterol, down from 212 mg to 185 mg http://bit.ly/fVaHqp
  • Newer research indicates saturated fat has much more impact on heart disease risk than dietary cholesterol. http://1.usa.gov/QwtLVH
  • 40yrs of research shows that healthy adults can eat eggs without significantly impacting our risk of heart disease http://www.eggnutritioncenter.org/nutrition-research/physical-activity/cardiovascular/

Here are some of my favorite tips, recipes, and resources from the chat:

• MyPlate resources for recipe ideas. http://bit.ly/RTAMwS 
• @NutritionBabes Put eggs in bowl of ice water before peeling! @GigiSweeps and what’s the secret to peeling a hard boiled egg
• Eggs make a smart breakfast because they increase satiety (fullness), and may reduce caloric intake throughout the day.
• Nutrient content is determined by the hens’ feed.  Learn more http://bit.ly/RFjkwi
• @thescramble Here’s an Apple, Bacon and Cheddar (ABC) Frittata that I love from @whatscooking http://to.pbs.org/e38d2a 
• @EatonNutrition Fav egg recipe: whole eggs, spinach, asparagus, onion, honey turkey, parmesan & asiago. Delish!
• Shell color is determined by breed of hen, not related to quality, nutrients, flavor, cooking characteristics.
• Recipe resource: http://www.incredibleegg.org/recipes

What do you think of eggs? How do you help people bust “myths” and what are your favorite ways of eating them. Share your thoughts and recipes in the comments.

Disclosure: I worked with Egg Nutrition Center on the Twitter chat.