Two things…
E is for Egg Whites. All of the fat and cholesterol from eggs is contained in the yolk. If you are looking for a filling yet light meal, opt for egg whites instead large whole eggs. To keep you fueled for hours mix in veggies and add a side of whole grain toast. If you don’t think egg whites alone will be enough for you, mix one whole egg with two egg whites. Cutting fat out of your diet is important, but fat isn’t the big culprit here… cholesterol is. If you are healthy, it’s recommended that you limit your dietary cholesterol intake to less than 300 milligrams a day. One large egg has roughly 210 milligrams, so if you are eating eggs, limit your cholesterol intake from other sources. Of course, you can buy egg substitute free of cholesterol if this is one of your concerns.
One (large) whole egg
One (large) whole egg white only
E is for Edamame. I love edamame.
What is it? Essentially, edamame is boiled green soy beans. You can buy them in the frozen vegetable section, shelled or still in their pods. The benefits of this food product are phenomenal. Firstly, they are filling; A half-cup serving of edamame has 9 grams of fiber and 13 grams of carbohydrates. Secondly, one serving of this snack contains 11 grams of protein with all of your essential amino acids.
Another benefit of edamame is it’s good fat content (polyunsaturated, monounsaturated), and its phytochemical makeup; phytochemicals help prevent disease and certain cancers. Lastly, what is best of all? One serving, a half-cup, is only 120 calories and contains no cholesterol.
My favorite way to buy edamame is frozen and shelled. This way they are already out of the pods, and all your have to do is let them thaw or bring them to a quick boil. I buy my soy products at Trader Joes, because they always have what I am looking for at a cheap price.
Eeeeeat up!
Check out what I had for dinner last night. I adapted a recipe from self.com, substituting white beans for edamame and spinach linguine for Ronzoni Smart Taste pasta. Then I simple added some kale, which I needed to finish before it spoiled. Check out the original recipe here: http://www.self.com/fooddiet/recipes/2011/10/linguine-with-italian-tuna-and-white-beans
I’d like to point out that cholesterol in foods does not raise unhealthy LDL blood cholesterol levels, particularly the cholesterol found in eggs. Also, the choline found in egg yolks helps support healthy cholesterol levels. Eating only egg whites is wasteful and not a healthy option for people. The only time when yolks should be restricted is in the case of those (generally older folk) who already have high blood cholesterol/ lipid/ or triglyceride counts.
Cholesterol in foods combined with high amounts of saturated fats is generally the combination that will lead to increased levels of LDL cholesterol. I have a friend who got into the habit of getting egg white omelets with bacon. Not only is she missing out on the benefits of the yolk, but the lack of choline, used by the liver to process fatty acids, was exacerbating the negatives of bacon. Plus nitrates. Yuck.
It kills me that these myths around eggs survive the science ):
Thanks for the tips/advice! I didn’t know too much about the topic when I wrote this, but understood that lowering saturated fat and cholesterol was important for older folks, those who are overweight and those who are looking to lose weight (in those who have increased levels of LDL cholesterol). Thank you for clarifying! Personally, I love egg yokes and do 1 whole egg + 1 egg white. This is a perfectly healthy option for those my age/fitness level–and important! Choline! Ps. I totally agree with only eating the egg white as “wasteful.”