Scrambled Eggs Good or Bad?
For full health benefits, it is best not to cook the eggs. This helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin.
But whatever method you use, the less exposure to oxygen and heat, the better the egg will serve as source of good nutrition for you.
When you heat the egg yolk, changes occur in the fragile elements that serve to support the vital life force within the egg.
Heating the yolk above 105°C, or 221°F starts to cause structural changes in many of the highly perishable components present in the yolk. The most obvious one is cholesterol.
Actually, the higher the egg yolk is heated, the more likely oxidation of cholesterol will occur. This is especially true when it is combined with egg white as in scrambled eggs.
As a matter of fact, eating scrambled eggs is one of the worst ways to eat eggs. High temperature, increased air (oxygen) and light exposure, along with the typical use of chemically unstable vegetable oils and the presence of iron in the egg white, actually oxidize the cholesterol in the egg yolk.
In other words, scrambling eggs may lead to high levels of LDL-“bad” cholesterol known for its markedly damaging effects on the cardiovascular system. (Our blood vessels do not have receptors for cholesterol, only for oxidized LDL cholesterol).
So, you can eat eggs without worrying about cholesterol as long as you don't cook or scramble the yolks.
Don't Steer Clear of Eating Eggs
For over 25 years eggs have been the icon for the fat, cholesterol and caloric excesses in the American diet, and the message to limit eggs to lower heart disease risk has been widely circulated.
No wonder many people steer clear of eating eggs altogether.
However, it is now known that eggs do not increase your risk of heart disease! (The Journal of the American College of Nutrition October, 2000: Supplement).
Egg yolks do contain cholesterol (approximately 213 milligrams of cholesterol each), leading to the traditional advice about limiting cholesterol consumption to 300 milligrams per day.
However, people who reported eating four eggs a week had a significantly lower mean serum cholesterol concentration than those who reported eating one egg a week (193 mg/dL vs. 197 mg/dL).
Why? Because cholesterol found in eggs is not the primary dietary cause of high blood cholesterol levels.
So why isn't regular egg consumption harmful to the cardiovascular health of healthy adults?
For example, they are one of the best food sources of betaine which has been shown to substantially decrease blood levels of homocysteine - an important risk factor for heart disease.
So rest assured that having your eggs isn’t going to hurt you, for they are one of the healthiest foods in the world.