We seem to have a love/hate relationship with eggs. Currently, they are in vogue, so it's OK to love them, according to two recent studies. Both studies suggest that eggs don't increase the risk for type 2 diabetes or coronary artery disease. Consuming one or two eggs a day had little effect on health outcomes, according to Alice Lichtenstein, director of Tufts' HNRCA Cardiovascular Nutrition Laboratory.
The latest Dietary Guidelines for Americans agree - saying that the amount of dietary cholesterol in one large egg (185 mg) doesn't significantly contribute to unhealthy levels of cholesterol in your blood.
As to diabetes risk, a review of 12 recent studies, published in the American Journal of Clinical Nutrition, found there was little difference in risk of diabetes between the highest and lowest categories of egg consumption. The 12 studies involved 219,979 individuals, 8,911 of whom developed type 2 diabetes.
In a second study that looked at egg consumption and blood cholesterol, Finnish researches look at data on 1,032 men, initially ages 42-60, participating in the Kuopio Ischemic Heart Disease Risk Factor Study. Over almost 21 years of follow-up, neither egg consumption nor dietary cholesterol intake was significantly associated with risk of coronary artery disease.
Participants average egg intake was about four per week, or the equivalent of about one egg every other day.
The Finnish researchers (from the University of Eastern Finland) said that eggs are more than merely a source of dietary cholesterol.
"Eggs are an inexpensive and widely available source of several beneficial nutrients, such as high-quality protein, unsaturated fatty acids, vitamins and minerals," they wrote. "Eggs are also a good source of other bioactive compounds, such as lutein, zeaxanthin and phospholipids, which can have beneficial effects on inflammation, lipid oxidation, lipid metabolism and atherosclerosis progression."
The bottom line? Go ahead and enjoy five to seven eggs per week. Just make sure it's part of a balanced diet. One large egg contains 78 calories, 5 g total fat, 1.6 g saturated fat, 185 mg cholesterol and 6 g protein, as well as 11 percent of the DV for vitamin D and 10 percent for vitamin B12, according to Tufts Health & Nutrition Letter, July 2016.
Q and A
Q: Is lemonade a lower-calorie alternative to regular soda?
A: Despite its healthier image, regular lemonade is not necessarily any lower in calories than an equal portion of a regular carbonated soft drink. Whether ready-to-drink or made at home from frozen concentrate or a powdered mix, most lemonade contains about 100 to 120 calories in each eight-ounce portion. This is not surprising since that eight-ounce drink contains the same amount of added sugar as a regular soda. Some powdered mixes have less added sugar, making them about thirty percent lower in calories. Other mixes and "light" bottled ready-to-drink lemonades are sweetened with zero-calorie sweeteners and contain ten or fewer calories, comparable to diet soft drinks. You may also see "lite" bottled lemonade-ice tea blends. In these, calorie content is reduced compared to regular soft drinks, but some bottles are large enough that the calorie information listed pertains to just a third or half of the bottle. For any of these sugar-containing beverages, finishing a large bottle or drinking glass after glass on a hot day can make calorie and sugar consumption add up quickly. Unlike soda, some lemonade options may contain from 10 to 100 percent of the Daily Value for vitamin C. This is often because of added vitamin C and is not necessarily a sign of actual fruit juice content. If you're looking for a naturally low-calorie alternative to regular soda, try adding a few splashes of lemon or other juice to plain club soda or seltzer. Or consider ice tea (unsweetened or very lightly sweetened) instead. - American Institute for Cancer Research.
RECIPE
'Tis the season for fresh tomatoes and sweet corn from your garden or the local Farmer's Market. Here's a recipe that spotlights both. It's from the Iowa Food and Family Cookbook. Grilling the corn in the recipe carmelizes it - bumping up the flavor.
Grilled Corn Salsa
5 ears fresh sweet corn, shucked
3 jalapenos, chopepd
1 red onion, quartered
1 red bell pepper, seeded, coarsely chopped
1/4 cup cilantro leaves
4 cups coarsely chopped tomatoes
2 cans (15 ounces each) black soybeans, drained and rinsed
1 1/2 teaspoons garlic salt
1 teaspoon dried oregano
1/2 to 1 lime, juiced
Freshly ground black pepper
Preheat a grill to medium-high. Arrange the ears of corn on the grill and cook until lightly charred, turning occasionally, about 20 minutes. Remove the corn form the grill and let cool slightly. Slice the kernels from the cobs and measure 3 cups into a large bowl. Reserve any excess corn for another use. Place the jalapenos, onion, red pepper and cilantro in a food processor and pulse to chop. Add the tomatoes and pulse to create a chunky texture. Do not over process. Transfer the vegetables to the bowl with the corn and add the beans, garlic, salt, oregano, lime juice and pepper. Toss gently to coat. Chill the salsa for at least 1 hour to allow flavors to develop. Serves 18.
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