Making Carbs Count eggs


According to labelling

regulations in the EU,

eggs qualify as a source

of Vitamin A, folate,

choline, phosphorus

and selenium, and are rich in Vitamin D,

riboflavin, Vitamin B12, biotin and iodine.

The high Vitamin D content of eggs is

noteworthy given the current interest in

Vitamin D insufficiency in the UK.

An average egg (58g) contains just 66

calories but their protein content is high

at 4.5g per medium egg. That means

that one egg represents about 10%

of an adult's daily protein requirement.

Eggs have long been acknowledged as

a healthy, food but studies now point

towards benefits for weight management,

most recently from a trial presented in

2012 European Congress of Obesity.

Eggs are related to weight

management because certain nutrients

such as protein, fibre, novel oils and nondigestible carbohydrates are

believed to

useful for weight management due to their

affect on satiety (defined as 'a feeling of

fullness after eating'). An enhanced and

prolonged satiety may limit food intake

at later meals, thus contributing to a

reduction in overall daily energy intake.

continued over

As sure as eggs is eggs, there is always going to be controversy over

foodstuffs. Eggs had their day in the doldrums but are now claiming

back the high ground as research is proving their nutritional worth

and their role as part of a weight-loss diet. The following is extracted

from an article first printed in NHD, the Dietician's Magazine, written

by freelance dietician Dr Carrie Ruxton PhD.

As a high protein food, eggs may exert

an effect on satiety and thus support

weight management. One long-term

study reported a significant greater weight

loss and reduction in waist circumference

when an egg breakfast was consumed in

preference to a cereal breakfast.

Perfectly packaged

There are two additional benefits to

including eggs in a weight loss diet. The

first is portion control, since eggs by

their nature come in a fixed unit helping

people to recognise how much they

have consumed. Second, the Vitamin

D content of eggs may help to support

general health in overweight people since

adipose tissue traps fat soluble vitamins

leading to a lower Vitamin D levels in

the obese. Vitamin D insufficiency is

increasingly linked with a higher risk

of type 2 diabetes and cardiovascular

disease, probably because of the vital role

that Vitamin D plays in maintaining normal

immune function.

With few naturally rich sources of

Vitamin D in the diet it is useful that

two eggs can provide 36% of the EU

recommended daily allowance (RDA)

for Vitamin D (which is 5 micrograms).

Growing evidence suggests that eggs --

particularly when consumed at breakfast

or at lunch -- are a useful addition to

weight management diets.

There has been a marked increase in

the Vitamin D content of eggs, by about

70% in a medium sized egg. Vitamin



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