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Are Eggs Healthy? Nutritional Values and Important Information

Whether or not eggs can be considered healthy seems to be a controversial topic in research as well. Learn more about the nutrients, cholesterol levels and sustainability of eggs here.

On the one hand, eggs have the reputation of being healthy: they are supposed to promote our health due to their nutrient density and above all their protein content and support growth in children. In the form of scrambled eggs, omelettes or simply as a breakfast egg, they are also a traditional food for many. However, due to their high cholesterol content, eggs are often discredited. In this article we explain what this criticism is all about and to what extent it is based on scientific knowledge.

Eggs – Healthy Nutrient Bombs?

Eggs are primarily considered a low-carbohydrate source of protein. A medium-sized egg provides you with about 5.5 grams of protein at 62 kilocalories. It also contains about 4.2 grams of fat. Of that, 1.4 grams are saturated fat.

In addition, eggs are rich in healthy minerals such as calcium, iron and selenium as well as vitamins A, D and E and some B vitamins (especially vitamin B12). This makes them an important source of B12, especially for vegetarians.

But eggs are not only considered healthy: their comparatively high cholesterol content is responsible for their reputation as a health threat. An egg yolk already contains 185 milligrams of cholesterol. According to the 2015 US dietary guidelines, this is already more than half the recommended daily dose. This recommendation no longer applies, but you should continue to eat as little cholesterol as possible.

Eggs – Unhealthy due to cholesterol?

Cholesterol belongs to the group of fats. As such, it is an essential part of our body. It is part of cell walls, involved in hormone production and helps the body to produce vitamin D and cortisone. We absorb a third of all cholesterol from food. Cholesterol is not bad per se. It is important that there is a balance between the two types of cholesterol, LDL and HDL. There is only a need for action when this balance is upset.

The fact that eggs are generally unhealthy because their high cholesterol content promotes arteriosclerosis and thus cardiovascular diseases is now also considered outdated in research. No study can prove a clear connection between the consumption of eggs and an increased risk of heart disease.

According to Harvard Medical School, it’s probably more about how much total cholesterol you’re eating. Meat products in particular make up a large proportion of cholesterol sources.

According to the BBC, the connection between dietary cholesterol and cardiovascular disease must be questioned in general, as no study has been able to adequately prove it. Rather, there is evidence that the body simply produces less cholesterol itself when we consume more through food. In addition, trans fats in particular are responsible for an increased LDL cholesterol level and thus an imbalance. Trans fats are mostly found in products like margarine and fried and baked convenience foods.

How many eggs a day?

What do these studies and nutritional discussions mean specifically for our diet? First of all, as is so often the case: the dose makes the poison. Eggs are healthy if we eat them occasionally as part of a balanced diet. There is no uniform recommendation as to how many eggs are recommended per day or week. For example, according to Harvard Medical School, up to seven eggs a week are considered safe.

To protect yourself from arteriosclerosis and cardiovascular diseases, you can make sure you eat a diet rich in plants. Also, avoid processed foods and mostly cook yourself with fresh and wholesome ingredients.

You should only keep a closer eye on your egg consumption if you are already suffering from other health problems (e.g. high blood pressure) or if you have already been diagnosed with high cholesterol. In these cases, it is essential to seek medical advice for a possible change in diet.

Tips for sustainable eggs

While eggs are healthy, not all eggs are created equal. Conventional products from cage or barn systems usually come from huge fattening facilities. Laying hens are crammed together in the smallest of spaces and their basic needs are restricted. Diseases caused by bacteria, viruses and fungi are also transmitted particularly easily in this way.

A key problem in egg production is chick shredding: Many farms kill male chicks after hatching by gassing or shredding as there is no economic return from them. This is also partly the case with organic farms.

However, there are now initiatives against chick shredding (e.g. Spitz & Bube or Bruderhahn). These initiatives are committed to rearing the male chicks. Products with their logo, you can be sure that they are eggs without chick shredding.

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Food

Peas are so Healthy: Nutritional Values and Ideas for Use

Peas are not only delicious, but also very healthy. You can read here what nutritional values they contain, whether you can eat them raw and what you can prepare from them.

The pea belongs to the legume family and is one of the oldest cultivated plants. It probably originally comes from the Orient and was consumed there long before the beginning of our era. In the following you will find out what makes the pea so healthy and nutritious and what you can prepare from it.

Peas: Healthy legumes with valuable nutrients

When looking at the nutrients of the small green legume, it performs extremely well. 100 grams of peas contain only 81 calories and only traces of fat, making them very suitable for healthy weight loss. Furthermore, there are seven grams of protein, four grams of fiber and eleven grams of carbohydrates in 100 grams of peas.

Peas also contain many vitamins and minerals. These include, for example, vitamin E, B and beta-carotene as well as magnesium, iron, phosphorus, calcium and zinc. Legumes also contain a number of important amino acids.

By the way: The pea not only provides very good macro and micronutrients, but is also easy to digest and has a positive effect on the blood sugar level. It is therefore well suited for diabetes or high blood sugar levels.

Peas: fresh, dried, frozen or canned?

Although peas are basically very healthy, they differ in their nutritional values ​​depending on their condition. You can buy them fresh, dried, frozen, or canned.

Peas are in season from June to September. During this time you can buy them fresh. If you decide to use fresh peas, you should use them as soon as possible, as they will keep in the refrigerator for a maximum of two to three days. When shopping, also keep in mind that from a kilogram of fresh peas in pods, only about 350 grams of peas are left. Tip: If you have bought too many peas, fresh peas are ideal for freezing. These have a shelf life of about a year.

When it comes to shelf life, dried peas are unbeatable. These have a shelf life of one year or longer and are also available all year round. They also contain almost twice as much protein as fresh peas.

Canned peas have a shelf life of three to five years. Compared to fresh, dried and frozen peas, however, they are the least recommended, as they are heated before filling and thereby lose many valuable ingredients. In addition, manufacturers often add salt, sugar and flavorings to the canned peas.

Frozen peas are shock-frozen before they are packed, which means they retain a large part of their nutrients. They also have a long shelf life, are easy to store and are therefore a good alternative to fresh peas if you also want to use them out of season.

By the way: You can also eat peas raw without any problems. They contain no toxins and can be eaten practically straight from the bush.

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Cooking Tips

Coconut Milk: Healthy Nutritional Values or Exotic Climate Killer?

Coconut milk has become indispensable as a vegan alternative to cream or for Asian cuisine. But is she healthy? We reveal more about their nutritional values – and the climate balance.

Coconut milk is a popular ingredient in Asian recipes such as curries or soups. Due to the high fat content of the “milk”, coconut milk is an excellent vegan substitute for cream or crème fraîche. However, it is not much healthier – and cultivation and transport are also ecologically questionable.

Coconut milk nutritional values: high in fat and calories

If you only look at the nutritional values of coconut milk, it is no healthier than cream made from cow’s milk. That’s because it’s high in saturated fat, which is considered to be rather unhealthy.

A comparison of the nutritional values of 100 grams of coconut milk and cream (30 percent fat):

Calories: 230 grams (cream: 280 grams)
Fat: 24 grams (cream: 30 grams)
of which saturated fat: 21 grams (cream: 18 grams)
Carbohydrates: 6 grams (cream: 3 grams)
of which sugar: 3 grams (cream: 3 grams)
Egg white: 2 grams (cream: 2 grams)
Fiber: 2 grams (cream: 0 grams)
Coconut milk is particularly rich in biotin. It is important for enzyme synthesis and metabolism. The potassium content is also not to be scoffed at: With 379 milligrams per 100 grams, you can cover a good ten percent of your daily potassium requirement.

Coconut milk also contains the following minerals: calcium, magnesium, sodium and phosphorus.

Coconut milk also contains, among other things:

vitamin C
Vitamin B3
Vitamin B1

Not so healthy: Coconut milk and saturated fat

Coconut milk has a little less calories and fat than 30 percent cream. The components of carbohydrates, protein and fiber, on the other hand, make little difference. But what makes coconut milk less healthy is the type of fat it contains: saturated fat. Not all of the fats contained in the cream are saturated, but in coconut milk they are.

Since saturated fats are considered unhealthy according to many studies, the World Health Organization recommends consuming these fats in moderation.

Coconut Milk Cultivation and Transport: Concerns for the Environment

According to the Okotest, every second coconut product contains harmful substances such as mineral oil, plasticizers or chlorate. In addition, coconut products have a very bad CO2 balance due to the long transport routes. And that’s not all: the growing conditions for coconuts are more than critical because they are being grown on more and more land, with more fertilizer and increasingly in monocultures. This effect is intensified by the fact that the coconut palm grows quite slowly and is not very productive.

It is interesting, however, that coconut milk has a better overall CO2 balance than animal cream. 100 grams of coconut milk emits 0.05 kilos of CO2, and 0.43 kilos for cream.

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Cooking Tips

Tigernuts: Nutritional Values, Special Features and Sustainability

Tigernuts are also becoming increasingly popular as a nut alternative in Germany. Here you can find out exactly what the small tubers are all about and what you should consider when using and buying them.

What are tigernuts?

The term tiger nut is used to refer to the entire plant or just its small edible bulbs, depending on the context. The expressions tiger or chufa nut are also often found. The herbaceous plant belongs to the sedge or sedge family and grows to a height of around 60 centimetres.

The plant thrives best in loamy-sandy soil and in a relatively mild climate. Today it is cultivated in Europe, especially in Spain on the Mediterranean coast. There the plant grows in spring and summer. Farmers then let them dry out completely from September. Then the tubers can be harvested by hand from October to December. In many regions, however, the tiger nut is an aggressive neophyte that displaces native plant species.

The tubers are brownish, round, the size of a hazelnut and have a white core. This tastes slightly sweet and is reminiscent of the taste of almonds. After harvesting, the tubers are dried for about three more months. You can then buy them either whole, peeled or ground.

How healthy are tigernuts?

The small tigernuts consist of around a quarter of fat and contain a high proportion of unsaturated fatty acids. These are an essential part of cells and as such are involved in numerous metabolic processes. In addition, regular consumption of unsaturated fatty acids can reduce the risk of cardiovascular disease.

Tigernuts also have a high fiber content of around 24 grams per 100 grams. They keep you full for longer and get your digestion going. They also provide the body with many minerals, especially potassium, magnesium, calcium and phosphorus.

With around 370 kilocalories per 100 grams, tigernuts contain significantly fewer calories than many types of nuts. So if you want to make your diet a little lower in fat and calories, tigernuts are a good alternative. The small tubers are also interesting for allergy sufferers because they are generally well tolerated. They are an option that comes very close to the taste and consistency of nuts, especially if you have a nut allergy.

How to use the tubers in the kitchen

You can use tigernuts like nuts. For example, they are a nutritious and delicious ingredient in muesli, quark or yoghurt dishes or a varied topping for smoothie bowls.

In the ground state, you can also use tigernuts to bake bread, cakes, biscuits, etc., thereby reducing the flour content. Since the small tubers already have a certain sweetness, you can save on sugar.

Tigernuts: sustainability and eco-balance

Since tigernuts require relatively warm temperatures, they are traditionally grown in subtropical and tropical areas. For example, they are imported from African countries or parts of the USA. However, tigernuts are also popular in Spain and are grown in relatively large quantities by farmers there.

In order to buy tigernuts with the best possible ecological balance, it is best to buy European goods, as the transport routes are significantly shorter here.

When buying, you should look for organic tigernuts if possible. In this way you support agriculture that does not use chemical-synthetic pesticides that have a negative impact on your health and the environment.

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