It is no secret that eggs contain a lot of cholesterol. The recommended daily intake of cholesterol is less than 300 milligrams. One large egg has around 187, or almost two-thirds the daily amount. I never eat just one egg.
I also do not have high cholesterol. At least no one has asked me to be concerned about it at this time. Given my family history though, it does feel inevitable that my cholesterol will eventually spike and need management.
I know it is not a sign of perfect mental health to worry about something that does not yet exist, but I really like eggs. Eggs have been my go-to food since middle school. I would come home starving and fry up two eggs, spread a miracle mayo substitute on toasted bread and chow down. I still love fried egg sandwiches and now, in recent years, scrambled eggs with shredded cheese and a little hot sauce. To me, eggs taste good at any hour of the day.
The truth is the research on eggs is mixed. Eggs are high in cholesterol, but you could argue that it is the “good” cholesterol, as they are not a major source of saturated or trans-fat. They are also high in protein and Vitamin D, which makes them great in many cases. A simple Internet search for “egg cholesterol” will produce a myriad of conflicting advice. In my search, I found three articles written in the same year on one site (WebMD) that had different conclusions. When I am unable to get clear guidance on a question, I tend to think about my specific circumstances (i.e. family history) and make a decision from there.
Recently, I decided that it might be time to try liquid egg substitutes. These cartons of all white egg liquid is a substitute for fresh eggs. I selected Lucerne Farms 99% Egg Products, which is the same brand of egg I normally purchase. I checked the nutrition information on eggs vs. liquid eggs in a scramble of two eggs, whole milk, shredded cheese, onion, salt, pepper and hot sauce.
The first thing to keep in mind is that this meal is high in sodium at 30-40% of the daily-recommended amount either way. On the promising side, the egg substitute has 40% less calories, 63% less fat and 95% less cholesterol (zero from the substitute, but the same amount from the milk and cheese). Unfortunately, there is also 12% less protein and around 20% less Vitamin D, Iron and Calcium in the egg substitute, but it has been fortified with other things such as A, E, B6 and B12. Overall, the substitute appears generally healthier but with a slightly different mix of vitamins and minerals.
The first time I tried to scramble the liquid egg, it tasted, well, bad. The consistency was reminiscent of curds – small and mealy. The second time was a little better, but by the third time, I was increasing the milk, adding in additional flavor in the form of white onions and cooking it for almost double the time. This time I thought it tasted very good and I was congratulating myself on proactively taking on the cholesterol challenge as it relates to eggs.
The next day, I went for lunch with a friend who suggested we eat Moroccan food. I ordered a lamb tagine and for reasons no one can fully explain to me, it came with two fried eggs. They tasted AMAZING. This is likely in comparison to my recent liquid egg consumption, but maybe also because of the fresh Moroccan spices. It is hard to tell, but the day after that, I tried to repeat my successful liquid egg scramble and it was okay. Not nearly as good as I remembered.
A wise friend, who has had to adjust her diet for medical reasons over the years, once told me, “If you are going to change your diet, change your diet.” She explained that by trying to have the same foods you love in a way that is inadequate, you can only end up disappointed.
I guess I can either continue to eat eggs until someone tells me it is a problem or I can switch to liquid eggs, add copious flavor and get used to their taste, while being very careful to avoid the real thing. Since I eat other things that have eggs (i.e. baked goods), giving up eggs altogether does not seem likely. It does feel good to eat a better version when possible and there is nothing wrong with getting a little onion, hot sauce and cheese in your breakfast. I am going to try adding spinach next time to reclaim some of that lost iron and calcium.
