The Nutritional Value
The Ingredient List (Serves 1)
· 3 eggs
· soy sauce, few drops
· handful coriander, chopped
· ¼ avocado
· ½ tsp. black sesame seeds, to serve
How To Make The Asian Scramble Eggs
- Separate the egg yolks and whites. Mix the yolks with the soy sauce and chopped coriander.
- On a dry non-stick pan, fry the egg whites until almost done.
- Take off the heat and add in the egg yolks, stirring well for about half a minute.
- Serve sprinkled with black sesame seeds, additional coriander (optional), and avocado on the side.
Scrambled eggs are high in cholesterol and fat, yet they’re one of the most nutrient-rich foods on the planet. Scrambling eggs is also the most popular way to prepare them, accounting for 36% of all eggs consumed in America. This all begs the question, are scrambled eggs good for you?
This is really a two-part question.
· Are eggs healthy in general?
· Does scrambling eggs make them more or less healthy?
Let’s take a look at what the science says…
Are Eggs Healthy?
This may come as a surprise to some, but the short answer is, yes! Eggs are very healthy. After being demonized for nearly 60 years, eggs are finally being let out of the cage–nutritionally speaking.
A 2017 meta-analysis looking at numerous studies confirmed that even people with heart disease risk factors can safely consume at least seven eggs per week as part of a healthy diet.
These findings are reflected in a 2013 meta-analysis in the British Medical Journal, showing that not only is eating an egg a not associated with increased risk of coronary, it also will not increase risk of stroke. And again, in a large-scale Harvard study looking at more than 80,000 female nurses, we see the same thing–eating eggs is not associated with an increased risk of heart disease. On the contrary, recent research shows that eating eggs may actually reduce the risk of heart disease.
One massive study examining 500,000 Chinese people found that those who ate eggs daily had a 14% lower risk of major cardiac events, an 11% lower risk of CVD, a 12% lower risk of ischemic heart disease, and an 18% lower risk of CVD death.
What About Cholesterol in Eggs?
Much of the demonization of eggs is based on the fact that they’re the most cholesterol-rich food on earth.
Single egg yolk contains appx 237 mg of cholesterol. Yet, better science has revealed that eating high cholesterol foods does not necessarily increase blood cholesterol levels. The idea that dietary cholesterol is bad, is but a myth.
Rather, it’s the carbs we eat that are the main contributor to dangerous blood lipid levels. Studies show that getting more than 60% of your calories from carbs lowers your HDL (good) cholesterol while raising triglycerides–not good for heart health.
So, how do eggs affect cholesterol?
Numerous studies have shown that eggs increase HDL (good) cholesterol. And most people (70%) see no increase in either total or LDL cholesterol. A small percentage of people may see a small increase in a benign type of LDL that does not influence heart health.
9 Scrambled Eggs Nutrition Benefits
· Eggs are the most inexpensive source of high-quality protein. 6.7 grams per 1 egg, at $.17 cents each (conventional)
· They offer all 9 essential amino acids, making eggs a complete protein
· One scrambled egg offers 147 mg of choline–25% RDA. The choline that pregnant women get from scrambled eggs can reduce the risk of birth defects. While choline deficiency in both men and women can result in muscle damage and abnormal deposition of fat in the liver.
· Rich in vitamins A, necessary for healthy eyes.
· Contains vitamins A, E, B2, B6, and B12 that dilate blood vessels and reduce the accumulation of cholesterol in the arteries.
· 42% of Americans are vitamin D deficient. A single egg offers 6% of vitamin D, necessary for bone health and a strong immune system
· Egg yolk contains antioxidants lutein and zeaxanthin which can protect against cataracts and macular degeneration.
· Scrambled eggs are extremely satiating, making you less likely to eat other less healthy foods
· The “good” HDL cholesterol in scrambled eggs has antioxidant properties. It can even remove LDL cholesterol from your bloodstream.
