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Healthier Ways to Follow a Recipe

Smart Substitution: Baking Ingredients

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  • Eggs: Theyíre just one of those foods. Seems like every other week thereís an egg controversy.

    Are they good for you, bad for you, or somewhere in between?

    A large egg contains about 185 mg of cholesterol. And since the American Heart Association (AHA) recommends a limit of 300 mg per day, eat two eggs and youíve exceeded that limit.

    According to John Berardi, PhDA Founder, Precision Nutrition, www.precisionnutrition.com. There happens to be a problem with the AHAís recommendation. It assumes that when you eat more cholesterol (from eggs and other animal foods), your blood cholesterol increases. BUT your body doesn't work that way. (Thereís only one possible exception here: diabetics and the 0.2 percent of the population with familial hypercholesterolemia. More research has to be done to confirm this.)

    Your body makes cholesterol. Lots of it, in fact. Every single day you produce between 1 and 2 grams of it on your own. (Thatís 5-10 times the cholesterol in a large egg.) Cholesterol happens to be one of the most important nutrients in your body. Itís in every cell membrane (outer layer). Itís a requirement for growth (in infants and adults). And itís required for the production of many hormones.

    The interesting twist? When you eat more cholesterol from foods like eggs, your body produces less of it. And when you eat less cholesterol from foods like eggs, your body produces more.

    Thatís because you have a cholesterol ďset point.Ē Think of it like a thermostat thatís largely determined by your genetics, exercise habits, and stress. Funny enough, diet plays a surprisingly small role.

    Bottom line: ó for most people ó eggs wonít increase blood cholesterol or the risk of heart or artery disease. - 6/25/2016 7:49:41 AM
  • TEXASTOPAZ15
    So much bad information in this article, I have to wonder what the writer's expertise is, because it certainly isn't in the nutrition or culinary world! - 8/27/2015 10:40:07 AM
  • To quote from today's Trivia Question (which I got wrong, because I had read this article first, so I'm returning to post this):
    Approximately 64% of the 5 to 6 grams of fat in one large egg is unsaturated fat. Most of this fat is found in the yolk, leaving the egg white virtually fat free. Just one whole egg will give you almost 1 gram of heart-healthy linoleic acid.
    - 9/27/2014 2:07:58 PM
  • Excellent article! I can see a lot of egg lovers getting defensive, but it doesn't change the fact that eggs are high in cholesterol and yes, eggs DO raise cholesterol levels in the body! Don't believe it? Have your blood drawn and levels of HDL, LDL, and triglycerides measured. Go without eggs for a couple months and measure again. And to those saying we need fat in the diet, yes, we need small amounts of healthy fats. We do NOT need sticks of butter, cups of oil, etc. This article does NOT recommend ditching all fats completely, just learning to prepare food with LESS fat. Coconut oil is loaded with saturated fats. It can be eaten in moderation, like all things, but it is irresponsible to suggest heavy use of coconut oil, fashionable "paleo" ideas aside. This article is correct to suggest moderation. People making negative comments here have the cooking habits of Paula Dean ---which leads to the health status of Paula Dean! How did those sticks of butter and over-consumption of eggs work out for her? Enough said! - 12/15/2013 12:35:15 PM
  • SOOTHINGGLOW
    This article is not good. We have NO reason to not eat egg yolks people!!! Eating egg yolks does NOT raise your body cholesterol. Also why not cook with fat? Our bodies need healthy fats! And there are much better options for high temp cooking other than olive oil (which should be used for low temp like salad dressings etc.) High temp oils are coconut or grapeseed. If you are going to ditch any kind of oil I would suggest losing the canola oil. Which is NOT good for you and if you research it in depth you will see that it is made from RAPESEED which is toxic to our cardiovascular system and it is BANNED from being used in baby formulas etc. There is no such thing as a "canola" plant. Just FYI. - 7/31/2013 12:01:48 PM
  • Hmmm...? - 1/6/2013 1:29:22 AM
  • Some points to consider. - 6/16/2012 3:47:56 AM
  • I agree with TINCEY2001 and others. Use some fat. It'll keep you full longer. Eggs? Cholesterol in eggs doesn't raise your blood cholesterol unless you eat a dozen a day! Come on. Balance. Taste, satiety. - 5/18/2012 11:23:00 PM
  • Cholesterol in food does not make cholesterol in the body. This is a terrible, fat-phobic article.There are much better articles and other sources on healthy substitutions that actually ARE healthy and well-considered. I agree, it's a shame to see such ill-considered nonsense on Spark, but they do somehow get through sometimes. - 2/10/2012 10:59:21 AM
  • Great ideas - 1/22/2012 4:36:31 PM
  • I use egg whites because of caloric intake, not cholesterol issues.

    I also use coconut oil when I bake instead of using butter. Applesauce can be substituted for the oil quite often as well.

    Also, I almost always cut the sugar by half when baking muffins and such.

    I use nonfat, plain yogurt to sub for some of my mayo, sour cream, and even butter in some things.

    I also use agave nectar instead of sugar sometimes because it has about half the glycemic index. - 10/18/2011 10:07:50 PM
  • Despite all the drama, as far as I'm concerned, it's still the incredible, edible egg! I refuse to ditch yolks unless I am making mousse or an angel food cake ;-)

    Otherwise, I think it's cool to have suggestions for making recipes healtheir overall. - 8/10/2011 6:07:04 PM
  • I ditch the yolks, but let my dog eat them, as I hear it is good for their coat. If cooked right, you hardly notice the difference. - 7/29/2011 12:05:19 PM
  • Eggs are good food again!!!

    http://www.health.harvard.edu/press_rele
    ases/egg-nutrition - 6/12/2011 2:59:03 PM
  • 1TRULYBLESSED
    For those of us with high cholesterol, one egg a day is fine. If using 2 eggs, it's probably not a bad idea to ditch one of the yolks (though not absolutely necessary if you don't eat eggs every day; since this article is about recipe substitutions, meaning the eggs are probably distributed over a number of servings, I don't expect it would matter in any case). As far as waste, well, I never waste a yolk because my dogs are happy to eat them for me! :D - 4/3/2011 5:20:11 PM

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