By BETTY SMITH
Press special writer
TAHLEQUAH DAILY PRESS
May 08, 2008 04:14 pm
—
Eggs are one of those foods that provoke controversy, simple though they may seem.
Perhaps the oldest controversy is the classic: Which came first, the chicken or the egg?
The final solution to that is yet unanswered, but over the years, nutritionists and scientists have debated the virtue of the simple egg.
When different people tout diets high in fat, low in fat, high in carbohydrates, low in carbohydrates, high in protein, low in protein, people are left in a quandary. Whatever they eat, someone is out there to say it's bad for them -- except, perhaps, for a few simple greens.
The egg is thrust into the midst of this dilemma.
"Eggs are often thought of as a bad food in regards to heart health, but that is not the case if eaten in moderation," said Michelle Goss, clinical dietitian for the Cherokee Nation.
She performs dietary counseling and answers questions at the new Three Rivers Health Center.
"Yes, egg yolks do contain a high amount of cholesterol, but studies have shown saturated transfat in our diet affects the level of cholesterol in our blood the most," she said. "The cholesterol is in the yolk instead of the white, so that is why you can use egg whites abundantly in place of yolks in recipes. When a recipe calls for one egg, you can replace it with two egg whites and cut down on the cholesterol and the fat that way."
But what do you do with all the egg yolks, if you replace them with egg whites? Goss has heard no good answer for that, although she said some people suggest putting them in pet food to give your dog or cat a glossy coat. Eggs contain protein, iron and vitamin A, and can be a healthy substitute for meat protein. There are approximately 75 calories and 6 grams of protein in one egg.
Goss said the healthiest ways to cook eggs are boiled, scrambled (including substituting two egg whites for one egg in scrambling), or using egg whites in chicken or tuna salad.
Many vegetarians include eggs as one source of protein in their diets, but this is not an option for vegans.
The American Egg Board promotes eggs as "nature's miracle food," saying they contain 13 essential nutrients as well as high-quality protein. They also contain choline, folate and zinc.
According to the Egg Board, choline contributes to fetal brain development and helps prevent birth defects. The National Academy of sciences recommends pregnant women consume 450 milligrams of choline per day, nursing women 550 milligrams of choline. Two eggs contain 250 milligrams of choline.
The board recommends keeping eggs chilled, and advises against using eggs that are cracked, broken or leaking.
It's not uncommon to see shoppers opening and checking several cartons of eggs before selecting one. No one wants to buy a carton of eggs with one missing, or a cracked egg or one that otherwise looks suspect.
Salmonella also is one fear provoked by eggs. The Egg Board Web site said eggs produced in this country are washed, and recommends careful handing, including frequent hand-washing, when using them to avoid any salmonella risk.
But whatever concerns are expressed about health or cholesterol, there's no question that people love eggs, for breakfast and as an important component of meals throughout the day.
The Boom-A-Rang Diner in downtown Tahlequah begins cooking eggs when the first morning customer walks in, and continues serving breakfast until it closes.
"We average about seven flats of eggs a day," said Manager Amber Hammons.
With 2-1/2 dozen eggs per flat, that means Boom-A-Rang customers chow down on nearly 250 eggs in a day's time. What do they ask for most?
"Scrambled eggs and over-medium. We do get a few sunny-side up," Hammons said. "We also cook them poached for basted if people ask. We get a few who order just egg whites, and we can cook them that way."
The three-egg omelets also are big sellers, whether simple egg and cheese concoctions or the Spanish omelet, with a full component of sausage, cheese, peppers and jalape๑os.
The American Egg Board supplies these examples of egg trivia:
A hen requires 24 to 26 hours to produce an egg. Some 30 minutes later, the process starts again.
The egg shell has as many as 17,000 tiny pores over its surface. The egg can absorb flavors and odors through these pores, so it's recommended to store them in the carton to keep them fresh.
Eggs age more in one day at room temperature than one week in the refrigerator.
About 240 million hens produce 5.5 billion dozen eggs per year in the U.S.
White-shelled eggs come from hens with white feathers and ear lobes, while brown eggs come from hens with red feathers and red ear lobes.
To tell if an egg has been hard boiled, spin it. If the egg spins easily, it is cooked, but if it wobbles, it is raw.
If you accidentally drop an egg on the floor, sprinkle it heavily with salt to make cleanup easier.
Egg yolks are one of the few foods that naturally contain vitamin D.
Occasionally a hen will produce double-yolked eggs during her egg-laying career. It is rare, but not unusual, for a young hen to produce an egg with no yolk at all.
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