Help! I am completely snowed under rotten tomatoes and fragrant bouquets. I am finding it difficult to surface ever since I kicked off the monthly Good Food Debate with the subject of milk. I thought I was being balanced and giving an equal hearing to the pros and cons of drinking milk. ‘‘No!’’ thundered an ‘‘Angry Reader’’ (he refused to write his name,) ‘‘You should apologise to all Ayurveda practitioners’’. That I dared to rake up the subject or quote world authorities against drinking milk was blasphemous. How dare I write my own ‘‘take on the subject’’ as there is only one holy cow and that is milk, or so I was told. There was also plenty of sharing of experiences, of fantastic information (especially from Nayan Momaya and others) and many pats on the back. I’d love to write to each one personally and thank you (including the ‘‘Angry Reader’’), but then I won’t have time left to kick up another controversy in another Good Food Debate. Which is what I’m going to do now. Today the subject is eggs and I can tell you that I welcome your responses. I am prepared for all kinds of egg-citing responses from you (including rotten eggs). Here’s a quick introduction to this triple personality. An egg is actually three different foods—white, yolk and whole egg—and each has its own distinct nutritional profile. The proteins in the whole egg are considered ‘‘complete’’ with a rating of 100 given by the World Health Organisation, and also considered the most useful for human beings. The much-praised white is high in protein, low in fat, has virtually no cholesterol and only 13 per cent of the calories in an equal amount of egg yolk. It even has some vitamin B2. That brings us to the luscious golden eye—the egg yolk. Abused and despised for the huge amounts of cholesterol (224 mg) and fatty acids (37 per cent are saturated). But let’s be fair and look at its goodies too — protein, phosphorous, calcium, iron, Vitamin D, B1 and B2. Together, the yolk and egg white make a high-protein food. The downsides are plenty. Not particularly heart-friendly, the egg is much maligned for its cholesterol content, and rightly too. The yolk’s high cholesterol level may make yours take off. One boiled egg contains 450 mg cholesterol, all in the yolk. Sure! Cholesterol is crucial for every cell in the body and around 80 per cent of cholesterol in the body is produced internally. Most of your body’s cholesterol is found within the cells, where it has all kinds of positive effects. Only about 7 per cent is in the blood, and even then it doesn’t do any real damage until it oxidises and begins to stick to your arterial walls. Abnormally high levels of cholesterol in the blood are a risk factor in heart disease. Egg yolks contain a fatty acid called arachadonic acid, which has a mixed reputation. On the one hand, it is essential for metabolism, and some claim that up to 20 per cent of the population is deficient in it. On the other, it is the ‘parent’ molecule for many inflammatory substances, and some people are particularly sensitive to it. But even if you’re eating 10 whole eggs a day, it’s probably not the presence of arachadonic acid that’s causing problems, it’s more likely to be an imbalance between the arachadonic acid and the omega-3 fatty acids that are missing from most of our diets. Eggs are also notorious for causing symptoms of food allergy, abdominal pain, nausea, hives, angiodemia (swollen lips) and eczema. Raw eggs and egg-rich foods such as custards are excellent media for micro-organisms, including those that cause food poisoning. My solution? First of all raw eggs should always be refrigerated. Egg-rich dishes should be thoroughly cooked, stored in the refrigerator and served very hot or very cold. In my view, a healthy approach would be to include eggs in your diet plan, but use common sense to avoid intake of too much cholesterol. After brainstorming with doctors and nutritionists and my own experiences, here are some suggestions: n Eat two egg whites with one egg yolk n In scrambled eggs, replace half the eggs with egg substitutes or egg whites n Don’t eat eggs more than twice a week if you have elevated cholesterol levels or no more than four times a week if your cholesterol is normal n Use oils rich in vitamin E, such as safflower, sunflower, or olive oil, in egg preparations. The antioxidant effects of vitamin E will reduce the risk for heart disease n Most importantly, keep total fat intake down by using low-fat alternatives such as skimmed milk, lean meats, and low-fat cheese Finally, how about some egg on your face? Literally! Face masks made out of eggs work. The protein in the beaten egg whites constricts as they dry on your face, pulling at the dried layer of cells on top of your skin. When you wash off the egg white, you also wash off some of these loose cells. When applied to your hair, the protein can make your hair look smoother and shinier temporarily by filling in chinks on the hair shaft. A clever thing to do for the die-hard egg-lover is to make eggs with whites and a hint of yolk thrown in. Egg lovers of the world unite, you have nothing to lose but your yokes! P.S. Look forward to your egg-citing responses. Do keep calling and writing. And do keep smiling.
