Eggkuri

A re they god’s gift to hungry mankind? Or are they the poisoned fruit that will lead from high cholesterol to cardiac trouble? The jury’s still out on the world’s favourite breakfast food (with apologies to those who prefer dosas or parathas). But the snake of doubt has been let loose in paradise and it isn’t about to slither away quietly.

The result is that there’s always a trace of guilt that comes along with the ketchup when we munch on scrambled or poached eggs. The guilt comes in dollop-sized spoonfuls when we tuck into a satisfying egg curry or nargisi kofta.

So what are the rules on eggs? First of all, let’s get the numbers right. Eggs —along with the yolks — contain about 70 calories. Also their proteins help to squash those cravings for junk food. Says dietician Rupali Datta, “The protein in eggs provides satiety to the stomach since it takes longer to get digested. In that sense, eggs help to maintain and lose weight.”

Weightloss experts reckon there’s no limit to the egg whites you can consume, since they are cholesterol and fat-free. But Datta believes it’s best to eat one egg a day — and don’t worry too much about the yolk unless you have specific health problems. It’s even a good idea to combine an egg with veggies and salads. That’s a complete meal and can even be eaten when you are on a strict diet.

Take heart

Eggsiliration

The rules change, of course, if you are over 40 and have a high cholesterol level. Nevertheless, dieticians and doctors both emphasise that eggs are not the key culprits even if you do have over-the-limit cholesterol. Vipul Roy, senior cardiologist, Indraprastha Apollo Hospital advises that everyone over 40 should have their cholesterol checked.

Even if you have no family history of heart disease, high cholesterol and hypertension, Roy reckons you’d be better off eating only two or three eggs a week once you cross a certain age. But, sadly, cardiac patients should avoid egg yolks altogether (because they are rich in cholesterol) and eat egg whites (a good source of proteins) instead.

The bottomline is: eat your eggs or meat in moderation and you are not likely to pile on the cholesterol. Most doctors recommend that you shouldn’t have more than 300mg of cholesterol per day. An egg contains about 215mg of cholesterol in addition to 5gm of fat.

But also remember that out of that only 1.5gm is saturated fat which is said to affect cholesterol levels. The rest comprises monounsaturated and polyunsaturated fats which in fact makes eggs a heart-healthy choice.

“If you are a diehard carnivore, you can eat non-vegetarian food every day as long as you alternate between meat, chicken, fish and eggs. Ideally don’t have two non-vegetarian meals in a day,” says Datta.

Nutrition facts

Eggchilada

Despite the cholesterol factor, eggs are undoubtedly one of nature’s most perfectly balanced foods. They have all the essential amino acids, most of the vitamins (except vitamin C), and they are loaded with minerals like zinc, copper, iron and iodine.

As a vitamin D source, eggs help the absorption of calcium and phosphorus and are necessary for bone health. Its iron content is good for red blood cell formation while zinc is essential for the normal functioning of the immune system. Trace elements like iodine in eggs help to make thyroid hormones while the selenium in eggs is an important anti-oxidant to help protect against diseases such as cancer.

“After mother’s milk, egg is the next best choice,” says Harish Juneja, chairman (north zone) of the National Egg Co-ordination Committee that helps poultry farmers get the best possible price of eggs in the market.

Easy to cook

Chefs insist that with eggs, you can let your culinary skills run full flow. Sous chef Pronoy Gomes of Delhi’s Eggspectation says that it doesn’t matter if you are counting calories if you settle on egg white eggkuri (that is egg bhujia which contains egg white, chopped onion, green chillies, coriander and tomatoes) with brown or multi-grain toast. Or even boiled egg (minus the yolk) salad or just scrambled egg whites.

Sous chef Pronoy Gomes of Delhi’s Eggspectation offers plenty of dishes made with egg whites for the health conscious

You could try some signature dishes at Eggspectation, the first egg specialty restro-cafe in India. The Eggspectation omelette is made with eggs, mushrooms, onions, green and red peppers, bacon, sausage, ham and served with grilled potatoes and fruit. The Eggspectation salad has sliced ham, smoked chicken and Cheddar cheese, mixed with greens, tomatoes, cucumber and a boiled egg while California Benedict includes two poached eggs, smoked salmon, spinach, asparagus and Gruyère cheese served on wheat bread with classic Hollandaise sauce. The fare also includes yummies like Eggchilada and Eggsilaration.

Forbidden food?

Eggs can be forbidden food for those who are allergic to them. “This is because of the protein they contain, more so in the egg whites than in the yolks. So if you are going to start a baby on eggs, do so with the yolk first,” says Datta.

While egg allergies can develop in adulthood, they are more prevalent in infancy or early childhood. In such cases, the skin usually breaks out into hives or there are instances of eczema, itching around the mouth, wheezing or difficulty in breathing, all of which require immediate medical attention.

Since eggs are a constant in cakes, pastries, pastas and pizzas, it is difficult to imagine a world without them. As long as you have an eye on your cholesterol, don’t feel shy about enjoying your egg.