Be Smart About Eggs

Is there room for eggs in a healthy diet? You bet your frittata there is! Even the American Heart Association says that three or four eggs a week are permissible.

The main objection most people have to whole eggs is the cholesterol content (about 213 mg. in a large egg). A secondary concern is the fat content, but that’s not as bad as you might think: five grams in a yolk and none in the white. Still, if eggs are a regular item on your breakfast table, you’d be wise to find ways to keep cholesterol and fat under control. Here are a few suggestions:

  • You’ll notice that many healthful recipes call for egg substitutes. This readily available product comes in both refrigerated and frozen forms. It’s made mostly of egg whites, contains no cholesterol and has fewer calories than whole eggs. Egg substitute is ideal for omelets, frittatas, scrambled eggs, pancakes, muffins, casseroles, quiches, sauces and other dishes that call for whole eggs. Use 1/4 cup egg substitute in place of each egg.
  • If you shy away from egg substitute, buy whole eggs and use just the whites. For cooking and baking purposes, two whites are equivalent to one whole egg.
  • A compromise alternative is to stretch one yolk by adding several extra whites. This works well for omelets, frittatas, scrambled eggs and other dishes where the yellow color is important.
  • Some brands of whole eggs are reputed to have less cholesterol than usual. Look for them near the regular eggs in your market’s refrigerated case. In a similar vein, there’s at least one brand of reduced-cholesterol blended eggs. It comes in a carton like egg substitute and is used the same way. In both of these cases, the fat content is no lower than usual.
  • Bear in mind that what often accompanies eggs — butter, bacon, cheese and cream — is far worse than the eggs themselves. So ship off the offenders and shape up your breakfasts.

What you have in your mind?