Showing posts with label Eggs. Show all posts
Showing posts with label Eggs. Show all posts

Monday, 13 April 2009

Eggs: From Hen Eggs to Easter Eggs

Hen Eggs















Hens are busy in the US: 240 million laying hens produce 66 billion eggs a year. There are white eggs and brown eggs (difference is only in the hen's breed), free-range eggs, omega 3- rich eggs (laid by hens fed a diet rich in
flax seeds... note that it's the "wrong" type of omega 3 for heart health). One hen egg has about 75 calories but more cholesterol than any other single food, all of it in the yolk: 210mg cholesterol. The American Heart Association and The Heart and Stroke Foundation of Canada recommend limiting cholesterol to less than 300mg/day, less than 200mg if you’ve had a heart attack or stroke, if you have diabetes and if you have high LDL (bad) cholesterol.

Ostrich Eggs















Of all the world’s bird species, the ostrich produces the largest egg: one egg weighs about 3lbs and yields the equivalent of two-dozen chicken eggs! An egg can also be refrigerated for up to a full year thanks to its substantial shell (roughly 1/8-inch thick). Supposedly, ostrich eggs taste very similar to hen eggs but contain a day's worth of calories (2000!) and take a bit longer to cook: start-to-finish time for hard-boiling an ostrich egg is roughly an hour and a half. One ostrich egg white can make 100 meringues or 32 souffles.

Turkey Eggs














Turkey eggs are not very popular, largely due to the expense of producing them: an average turkey weighs 5 times more than a chicken, taking up more space in the coop, and whereas the average chicken lays 300 eggs a year, turkeys lay only 100.

Seagull Eggs















Who knew?! You can eat the eggs of what are often referred to as 'urban pests'... although you shouldn't eat too many as they contain high levels of PCBs (environmental pollutants). Supposedly, their strong nutty, slightly fishy, flavour make them quite the delicacy: in Norway they're served hard-boiled in the shell alongside a glass of beer, in the UK- where around 40 000 eggs are sold yearly- they are often served hard-boiled with celery salt. Just recently, the UK's Telegraph reported that the highly sought after delicacy of black-headed seagull eggs may disappear from the nation's top restaurants. There are 25 people licensed to collect seagull eggs but sources say that only about 1/3 of them, all over retirement age, are still actively involved and there is reluctance in issuing new licenses. Conservationists are also concerned over the impact the practice may be having on the black-headed seagull population which is in long-term decline.

Emu Eggs
















The emu is the national bird of Australia but emu meat and eggs are starting to make an appearance in the States. Artists known as “eggers” carve intricate designs in the emu shells or use them in jewelry making. Slightly smaller than an ostrich egg, an emu egg provides the equivalent of 10 chicken eggs. The eggs can be refrigerated for up to two months.

Duck Eggs














Duck eggs are richer and fattier than chicken eggs. In parts of Asia, fertilized duck eggs with small developing ducks inside (known as balut) are served boiled and are thought to be an aphrodisiac.

Quail Eggs















Gourmets report that quail eggs are among the most delicious in the world. The eggs are small and fine, about 1/5 the weight of a chicken’s egg and contain about 1/5 of the calories of a chicken egg (15 calories) and 1/5 of the protein (1.2g). In Asia, raw quail yolks are used in sushi; Colombians dress hot dogs with hard-boiled quail eggs along with pineapple jam and potato chips; In some Latin American countries, quail eggs are considered an aphrodisiac; Brazilians eat more than half a million quail eggs a day.

Fish eggs
















Some people insist that only properly processed eggs from Caspian or Black Sea sturgeon (sieved to remove the egg sacs, leaving only the eggs) merit being called caviar (it is the most expensive) whereas others will include salted and sieved eggs from salmon, trout, flying fish, and paddlefish, and even land animals—French snail farmers introduced escargot caviar in 2007. Dwindling fishing yields, overfishing and pollution have resulted in certain restrictions, ie. the US Fish and Wildlife Service banned the import of Black and Caspian Sea Beluga caviar. In general, the lighter the colour of the fish eggs, the more expensive it is. The most expensive caviar comes from the Beluga Sturgeon of the Caspian sea. The only known outlet of this "Almas" caviar is the Caviar House & Prunier in London’s Picadilly that sells a kilo in a 24-karat gold tin for £16,000. It also sells a £800 tin for those on a smaller budget.


Easter (Painted) Eggs

















The egg was a symbol of the rebirth of the earth in Pagan celebrations of Spring and was adopted by early Christians as a symbol of rebirth. Painting eggs dates back some 2500 years to the ancient Persians who did so to celebrate Nawrooz, their New Year that falls on the Spring Equinox. These eggs are not meant to be eaten!

Chocolate Eggs
















Chocolate eggs appeared in the early 1800s in France and Germany after manufacturers developed a way to make solid eating chocolate. Today, chocolate eggs account for roughly 8% of all annual chocolate sales, and people buy more chocolate candy for Easter than for any other holiday except Valentine’s Day- 90% of adult
s buy chocolate on Easter in North America.

Source: Gourmet

Saturday, 1 November 2008

Happy World Vegan Day!


Happy World Vegan Day!

Today is also the start of Vegan Month.

The holiday, created by the Vegan Society, has been celebrated since 1994 by vegans around the world. This year’s theme is: improving the quality and availability of vegan food.

Veganism is a diet and lifestyle that excludes animal-derived products. Vegans choose not to eat any foods derived from living or dead animals - no meat of any kind (red meat, poultry, white meat, fish etc.), no animal milks (cow's dairy products, sheep, goats etc.), no eggs, honey or any other animal products (no gelatin, cochineal, shellac etc.).

Most common reasons for becoming vegan include an ethical conviction for animal rights, the environment (animal farming uses much more land, energy and water and has a greater effect on climate change than plant-based agriculture), health and religious concerns.

How do you plan to celebrate vegan month?

Maybe try going a day or two without eating any animal products? It’s easier than you think! Lots of dishes are already vegan, including Chinese, Indian, African, Asian and Mediterranean meals.

Click here for other ideas on how you can celebrate.

Tuesday, 21 October 2008

Western diet causes heart attacks





Researchers at McMaster University found that a ‘Western diet’ increases the risk of heart attacks by 35%, regardless of what country you live in.

The study, which was published in Circulation: Journal of the American Heart Association, looked at food frequency (of 19 food groups, adjusted for food preferences per country) results of 5761 people that have had heart attacks and 10,646 people without known heart disease from 52 countries.

3 different dietary groups were identified:

1. Prudent diet- People in this group ate more fruits and vegetables and had a 30% lower risk of heart attack compared to people who ate less fruits and veggies.


2. Western diet- Individuals in this group ate more fried foods, salty snacks, eggs and meat. As

mentioned above, this type of diet was associated with a 35% greater risk of heart attack than those that ate less meat, fat and salt.


3. Oriental diet- This diet was higher in tofu as well as soy sauce. This diet had no relationship with heart attack risk, despite its high sodium level. The researchers suggest that the healthy aspects of this diet-low in meat and relatively higher in vegetables- counteract the effect of the high sodium. Nonetheless, they note that the high salt could increase stroke risk, which was not looked at in this study.

Although we’ve known for a while that a diet high in animal protein, fat and salt increases the risk of heart disease, what this study shows us is that this same relationship exists in other regions around the world.


Bottom line:

Eat lots of vegetables and fruit, reduce your intake of fried foods, meat and salty foods. ... Duh.

Tuesday, 22 April 2008

Eggs related to mortality, more so in diabetics


The Confusion

According to the Heart and Stroke Foundation of Canada, “Most people can eat eggs in moderation without concern for any harmful effects on blood cholesterol. However, those with high blood cholesterol, are advised to limit their intake of eggs to two per week”.

But wasn’t the recommendation to reduce egg intake to less than 4 a week? Or was it 2 a week? Or was it "an egg a day is ok"?

The egg recommendations keep changing and the research behind the effects of eggs on our health is as confusing.

Cholesterol in our Food and in our Blood

Eggs have more cholesterol than any other single food- all of it in its yolk. The white has no cholesterol. There's around ~210mg cholesterol per egg.

It’s true that saturated and trans fats increase blood cholesterol to a greater extent than cholesterol found in foods, but dietary cholesterol still plays an important role and shouldn’t be dismissed.

Our body makes cholesterol naturally, so we actually don’t need to get any from our diet. But we do. Foods from animal sources have cholesterol- like egg yolks, meat, poultry, milk, dairy products…

The Scientific committee behind the 2004 Dietary Guidelines for Americans said: “the relationship between cholesterol intake and cholesterol concentration is direct and progressive, increasing the risk of coronary heart disease”.

According to the American Heart Association, the average man consumes 337mg cholesterol a day and the average woman, 217mg. The American Heart Association and The Heart and Stroke Foundation of Canada recommends limiting cholesterol to less than 300mg.day, less than 200mg if you’ve had a heart attack or stroke, if you have diabetes and if you have high LDL (bad) cholesterol.

Now, it gets a bit confusing because the amount of cholesterol in your blood doesn’t necessarily reflect the amount of cholesterol you’re eating. Saturated and trans fats increase your blood cholesterol level more effectively than cholesterol in food. Moreover, unsaturated fats, fibre found in fruits, vegetables, lentils and whole grains help lower cholesterol levels. Exercise also helps lower your bad cholesterol (but helps increase your good HDL cholesterol). When researchers study the effect of eggs on blood cholesterol, they need to be taking all these other factors into account… not very easy to do!
On top of that, some people can eat a lot of cholesterol with no effect on their blood cholesterol- others are not so lucky!

The Research

A recent study published in the American Journal of Clinical Nutrition looked at egg intake of 21 327 men from the Physicians’ Health Study, excluding those that had a history of heart disease, heart attack, stroke, cancer and other serious health problems.
Egg intake was self-reported at baseline, 2 years, 4 years, 6 years. 8 years and 10 years.
Average egg consumption was 1 egg a week.
Egg consumption of up to 6 eggs a week was not associated with increased risk of death but, compared with those that ate eggs less than 1 time a week, those that at eggs more than 7 times a week had a 22% greater risk of death (excluding those that had diabetes and after adjusting for confounders).
Risk of death when diabetes was present was 100% (2 times) greater for those that ate more eggs!

Unfortunately, this study didn’t collect much dietary information, including intake of saturated fat, trans fats, fibre (fruits, veggies, whole grains), fish, unsaturated fats- all factors that could influence blood cholesterol levels and mortality.

However, this isn’t the first study to report an increased risk for diabetics that eat eggs.

Harvard investigators looked at egg consumption of 120 000 people and found that those that ate up to one egg a day had no increase in risk of heart disease or stroke. However, those with diabetes doubled their risk of heart disease with one or more egg/day.

A 1999 study published in JAMA showed a 2 time greater risk of heart disease with consumption of more than 1 egg a week compared to less than 1 egg a week in 37851 diabetic men from the Health Professionals Follow-up Study.

Explanation

It’s known that type 1 diabetics absorb more cholesterol but this has not yet been shown in type 2 diabetics. Nonetheless, it can be assumed that dietary cholesterol leads to a less favourable lipid profile in diabetics- meaning that when they eat foods that have cholesterol, it has more of an effect on their blood cholesterol, increasing their bad or "lousy" LDL cholesterol, than for non-diabetics.

Bottom line

If you must have eggs with the yolks, eat them in moderation, ideally less than 4 a week. If you do eat an egg a day, be careful to reduce your intake of other cholesterol-containing foods (foods made with eggs, meat, dairy, etc.)
If you have diabetes, limit your egg intake even more.

Sources:
http://ww1.heartandstroke.ca/Page.asp?PageID=1562&ArticleID=1363&Src=&From=SubCategory#what_if_high
http://www.americanheart.org/presenter.jhtml?identifier=4488
Djoussé, L; Gaziano, JM. Egg consumption in relation to cardiovascular disease and mortality: the Physicians Health Study. Am J Clin Nutr 2008. 87:964-69.
Eckel, RH. Egg consumption in relation to cardiovascular disease and mortality: the story gets more complex.
Nestle, M. What to Eat. North Point Press 2006.
Willett, WC. Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Free Press 2005.

Thursday, 13 March 2008

DHA + EPA in some foods


From my Fish vs Flax blog, we learned that all omega 3s aren’t created equally. It’s the DHA and EPA that are linked to a lower risk of heart disease, cancer, Alzheimer’s disease, eye disorders and other health problems. ALA (alpha-linolenic acid), although high in fibre, isn’t as beneficial. The conversion from ALA to EPA is low but is better than the conversion of ALA to DHA.

Generally, you should be aiming for 500mg (0.5g) DHA and EPA a day. Remember that intakes of 650-700mg DHA and EPA a day has been correlated with a reduced risk of coronary heart disease. If you have heart disease, you should be aiming for 900mg/day. If you’re pregnant or breastfeeding, aim for a minimum of 300mg a day.

Included below is the amount of DHA and EPA in different fish and other products if you don’t eat fish. I’ll talk about some of the Brand-name products below. Note that considerable differences may exist with respect to the reported levels of DHA and EPA, even for a given fish source, due to various factors (ie. geographical origin).

FOOD (170g for fish unless noted)

DHA+EPA (mg)

FOOD (170g for fish unless noted)

DHA+EPA (mg)

Atlantic salmon, farmed

3650

Scallops

620

Atlantic salmon, wild

3130

Skipjack tuna, fresh

560

Gold Seal Pacific Sockeye Salmon (100g)

2900

Pacific cod or yellowfin tuna, fresh

470

Compliments Sliced Smoked Atlantic Salmon (55g)

2450

Blue crab (85g) or haddock

400

Gold Seal Pacific Pink Salmon (100g)

2400

Catfish, wild

400

Coho salmon, farmed

2180

V-Pure algae supplements (3)**

270 mg DHA/89 mg EPA

Rainbow trout, farmed

1960

Shrimp (85g) or Atlantic cod

270

Coho Salmon, wild

1800

Naturegg Break-Free Omega 3 Liquid Eggs (50mL, 1 egg)

250

Rainbow trout, wild

1670

Clams (85g)

240

Swordfish

1390

Naturegg Omega Pro Large Eggs (1)

130*

Sardines (in tomato sauce) (85g)

1190

Naturegg Omega 3 Large Eggs (1)

80

Pacific oysters (85g)

1170

Lobster (85g)

70

Mackerel, canned (85g)

1050

Becel Omega 3plus margarine 2tsp

50

Compliments Smoked Wild Sockeye Salmon (55g)

900

President’s Choice Blue Menu Oh Mega j Orange Juice (1cup)

50

Pollock or whiting

900

Danone Danino Yogourt with DHA (100g)

40*

Flounder or sole

850

Silk Plus Omega 3 DHA Fortified Soy beverage (1cup)

30*

Sardines in vegetable oil, drained (85g)

840

Egg (1 large)

20

Halibut

790

Minute Maid Fruit Solutions Omega-3 Orange juice

20*

Rockfish

750

Tropicana Essentials Omega-3 Orange juice (1 cup)

20*

Fish sticks (6)

680

Neilson Dairy Oh! 1% milk with DHA

10*

* DHA only.
** V-Pure supplement is the first vegan source of DHA and EPA, is made from algae and is recommended by Vesanto Melina, RD specializing in vegetarian and vegan nutrition.

Many brand name products are jumping onto the omega-3 bandwagon and claiming their products are great sources of omega 3. Maybe... but remember to read the ingredient list and NOT the nutrition facts table to find out the omega 3 source. This will tell you if the product has any DHA.

If you see fish oil or algal oil, the product has DHA. We'll look at 2 products today:

Silk Plus Omega-3 DHA Fortified soy milk: The ingredient list show the product has both flaxseed oil and algal oil. So the product contains some DHA. The nutrition facts table says that 1 cup provides 400mg of omega 3- but the small print indicates that only 300mg of that is DHA. Many other ‘Omega-3’ soymilks have no DHA so be aware.

Omega 3 eggs. Many eggs now have omega 3- the chickens are fed flaxseeds and they actually convert some of that ALA to DHA. Some packages tell you how much DHA is present in one egg, some don’t. On average, omega 3 eggs have about 75mg of DHA. However, this DHA doesn’t compensate for the high cholesterol found in the egg yolks (average of 210mg/yolk). Omega 3 eggs have pretty much the same amount of fat and cholesterol than regular eggs and cost 3 times as much. Although recent research has found that total fat and saturated fat have a greater impact on our cholesterol than cholesterol, the Heart and Stroke Foundation of Canada still recommends 2 egg yolks/week. These omega-3 eggs are not worth it, in my opinion.

Sources: http://dhaomega3.org/ ; Liebman, B. Omega Medicine: is fish oil good for what ails you? Nutrition Action Health Letter. Vol 34: 8, Oct 2007 ; http://www.nutrispeak.com/omega_3s__epa___dha.htm ; http://www.lesliebeck.com/ingredient_index.php?featured_food=21