Cuisine at Home : 2020-02-11

He A Lt H Y Cuisine : 31 : 31

He A Lt H Y Cuisine

EGGS & CHOLESTERO­L: Blood Cholestero­l: This is the total cholestero­l level your doc is referring to after a blood test. It includes LDL (bad, you want it low) and HDL (good, you want it high). When the wrong kinds of lipoprotei­ns — the little packages that carry cholestero­l through your bloodstrea­m — are overly populous, they clog arteries and can lead to heart attack and stroke. How much of both types you have floating around your body is determined mainly by the types of fat you eat, as well as by sugar intake. WHAT GIVES? Eggs are beloved by many people, in many cultures. So it was a pretty big downer when the nutrition police told everyone to stop eating them. High cholestero­l and heart disease were on the line. But eggs have since been exonerated. In 2015, one of the biggest headline-makers from the Dietary Guidelines for Americans was that we don’t need to worry about dietary cholestero­l anymore. It was one big medical “never mind!” The original guidance to avoid eggs had been based on mostly short-term studies, from which the evidence wasn’t nearly as strong as that available in recent years. Back then, all three types of fat were locked up together, and only more recently was unsaturate­d fat proven innocent and released from the slammer, whereas trans fat got shipped off to maximum security with a life sentence, and saturated fat’s been kept in the can but at one of those cushy white-collar prisons. In 2015, egg producers surely did a happy dance on farms nationwide. The phrase turned up everywhere, as did actual eggs, on pizza to salad, fried rice to avocado toast. What gives? Why all those years of being told to avoid eggs? Some nomenclatu­re will clarify — a bit: Dietary Cholestero­l: This is the amount of cholestero­l in a food. Only animal-based foods have any. That’s because it’s made not only by our human bodies but by the bodies of other animals. One egg has about 200 milligrams of cholestero­l — among the highest of any foods. And it’s all in the yolk. (The rest of your daily intake likely accumulate­s from small amounts in meat, milk, cheese, and other animal products.) But it doesn’t really matter, because dietary cholestero­l only very minimally affects blood cholestero­l. The 2015 Dietary Guidelines for Americans removed dietary cholestero­l as a “nutrient of concern,” meaning the nutrition community acknowledg­ed that the best available evidence suggested that the previous guidance given for so many years had actually been mistaken. What had likely happened was that researcher­s knew LDL cholestero­l in our blood raises heart disease risk (a correlatio­n they still stand by), so it was only logical to suggest that people steer clear of foods that contained cholestero­l. Except that’s not how it actually works in the body. put an egg on it Cholestero­l: Unlike carbs, protein and fat (the three macronutri­ents), cholestero­l is not an energy source but instead helps make cell membranes. These are mega-important wrappers around our nerves. Cholestero­l also helps the body produce various hormones as well as vitamin D. the eggs-istential facts power-washed off. This occurs because of USDA concerns about eliminatin­g any dirt on the shell that could pose a food safety risk. Except this practice actually makes the porous shell vulnerable to contaminat­ion. Seems ludicrous, if you ask me. In Europe and elsewhere, or if you raise chickens yourself or get them from a farmers’ market, eggs don’t need refrigerat­ion. This is because eggs have a naturally protective outer layer. With commercial­ly produced eggs in the United States, they need refrigerat­ing because that layer is Brown eggs are no better for you than white ones. The shell color, along with the size, reflects the breed of chicken the egg came from. 3. 1. For most people’s health, it doesn’t matter if you eat eggs whole or just the whites, unless you’re watching calories. 2. 31 ISSUE 140 | APRIL 2020