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  1. #1
    BigD's Avatar
    BigD is offline Associate Member
    Join Date
    Aug 2001

    Talking EGGS-traordinary News...

    Protein, protein, protein...seems like we hear a lot about protein these days and people often ask what types are the best? Well the good old egg might just be the answer! Eggs are an excellent source of protein as well as an abundant source of vitamins and minerals. In fact, eggs contain the highest source of protein available and are used as the standard by which other proteins are compared.

    There's no need to avoid eggs on a heart-health diet. Even cholesterol-lowering diets allow moderate amounts of whole eggs. The egg yolk contains an abundance of vitamins and minerals and should be included in your healthy diet. And if you're looking to pack on the protein, add extra egg whites. Each egg white adds 20 calories and 3.5 grams of protein. Eggs have a BV (biological value--the efficiency of protein used for growth) of 93.7%. Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef.

    Eggs are relatively inexpensive, last a while in the fridge, and are easy to prepare! With all the media attention on cholesterol, consumers often lose sight of the fact that eggs are a nutrient rich, affordable contributor to a healthy diet. A good tip to keep in mind is for every whole egg, add 2 egg whites. This will balance out the fat and protein ratios. Ex: If you prepare an omelet, use 2 whole eggs and 4 whites (about 220 calories, 28 grams high quality protein, and 10 grams of fat--not to mention the array of essential vitamins and minerals) Check out the chart below for the complete nutrient value of the egg:

    Nutrient Content of a Large Egg

    Nutrient (unit) Whole Egg / Egg White
    Calories (kcal) 75 / 17
    Protein (g) 6.25 / 3.52
    Total fat (g) 5.01 / 0
    Total carbohydrate (g) 0.6 / 0.3
    Fatty acids (g) 4.33 / 0
    Saturated fat (g) 1.55 / 0
    Monounsaturated fat (g) 1.91 / 0
    Polyunsaturated fat (g) 0.68 / 0
    Cholesterol (mg) 213 / 0
    Thiamin (mg) 0.031 / 0.002
    Riboflavin (mg) 0.254 / 0.151
    Niacin (mg) 0.036 / 0.031
    Vitamin B6 (mg) 0.070 / 0.001
    Folate (mcg) 23.5 / 1.0
    Vitamin B12 (mcg) 0.50 / 0.07
    Vitamin A (IU) 317.5 / 0
    Vitamin E (mg) 0.70 / 0
    Vitamin D (IU) 24.5 / 0
    Choline (mg) 215.1 / 0.42
    Biotin (mcg) 9.98 / 2.34

  2. #2
    NightOp is offline Member
    Join Date
    Jan 2002
    good info.. very true.

  3. #3
    Shredz is offline Respected Member
    Join Date
    Nov 2001
    The Rink!!
    great is a big bump

  4. #4
    BIG R's Avatar
    BIG R is offline Member
    Join Date
    Jun 2002
    Wow, I am totally sold to eggs I eat about dozen a day. They have worked great.


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