不,你的饮食实际上并没有包括鸡蛋

Are eggs actually good for you? Dr. Matthew Nagra explains all things egg nutrition.

Wondering whether or not you should nix eggs from your diet?

在这一集上与我一起,Matthew N亚博体育滚球agra博士 - 一个基于温哥华的自然医生 - 鸡蛋营养。“Now, I know what you’re going to say: ‘Eggs have a ton of nutrition,’”Dr. Nagra says.“虽然鸡蛋确实提供了一些营养,但肯定会有更健康和营养的选择,对环境和动物也更好。”

“Please be advised that this is just for educational purposes,”他补充道。“它不会取代医疗建议。如果您计划更改饮食,请先咨询医疗保健提供者。“

那么,鸡蛋怎么样?

In the wild, chickens lay about 10 to 40 eggs per year. However, factory-farmed chickens have been selectively bred over time to lay between 250 and 300 each year. That’s nearly a jump from about once a month to once a day.

“这在他们的身体上令人难以置信的征税,可以导致一系列健康问题,包括骨质疏松症,”Dr. Nagra explains.

鸡蛋营养特性两部分组成:鸡蛋white and the egg yolk. The former contains about four grams of protein.“但它们含有矿物质或维生素的方式很少,”he says. The egg yolks contain much of the nutritional value. They contain B vitamins, choline, selenium, and a small amount of vitamin D. But they also contain a large amount of cholesterol.

“Dietary cholesterol has been shown time and time again to raise our LDL or bad cholesterol levels,”Dr. Nagra continues. A2019 study发现每一半额外的半鸡蛋每天增加心血管疾病的风险六个百分点。最近的一个study是,今年发布,发现每一半鸡蛋每天增加了从心血管疾病或癌症中死亡的风险,每次七分。

How Do Eggs Stack Up to Other Foods?

Dr. Nagra explains:“你可以在所有营养研究中提出的最重要的问题是”与什么相比?“Recently, there have been several substitution analyses conducted on large populations to determine the risk of swapping out various foods, eggs included.

A 2021 study, assessed the dietary and lifestyle habits of 29,682 people over the course of 19 years. The foods researchers looked at were eggs, processed meat, unprocessed red meat, poultry, fish, nuts, legumes, and whole grains.

该研究发现,用除了加工肉类以外的任何其他食物中替换鸡蛋导致患有心血管疾病和/或全导致死亡率的其他食物。“Now, that was just for one egg a week,”Dr. Nagra explains.“If you were to replace one egg per day with one of these other foods, it led to even more substantial reductions.”

Nuts led to the greatest benefits with a 22 percent reduction in all-cause mortality.“整体植物,表现出优秀 - 特别是心血管疾病,”他补充道。

What About Plant-Based Eggs?

If you’re looking to go egg-free, there are many plant-based options readily available.

对于绝对的替代品,有JUST Egg, which is made from mung beans. Follow Your Heart also offers avegan egg. You can also opt for more whole food options like tofu, which works well as a scramble, or chickpea flour, which can be used to whip up a tasty omelet. And you can use seasoning and nutritional yeast to give them a color and flavor similar to their hen-derived counterparts.

对于用烘焙,苹果酱,成熟的泥炭的替代品,Aquafaba(来自Chickpeas的液体)和水中的碎片。对于素食蛋的完整指南,点击这里.

“To demonstrate how you can make absolutely make a really nutritious plant-based egg meal, I’m going to highlight the nutrition from a LIVEKINDLY recipe by Nikki for a鹰嘴豆煎蛋卷,”Dr. Nagra says.

Just one serving, which is half the recipe, contains 100 percent of a person’s daily needs for vitamins B1, B2, B3, and B6.“You get over half of your daily iron needs, over a quarter of your daily folate, vitamins A, E, C, potassium, and selenium needs,”he continues.“You would get 14 grams of fiber […] 18 grams of protein, about 4 grams of saturated fat, and of course 0 cholesterol.”


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