Incredible. Edible. Are any bells ringing? Yes we are talking about eggs. It turned out that these little packets contain a ton of nutritional supplements. There’s a lot to talk about when it comes to egg nutrition, so let’s * crack *.
Eggs are known as “nature’s multivitamin” because they provide so many important nutrients.
A large boiled egg provides:
- Calories: 71.5
- Protein: 6.28 g
- Fat: 4.76 g
- Vitamin A: 9% of the DV
- Riboflavin (B2): 17% of the DV
- Vitamin B12: 15% of the DV
- Choline: 21% of the DV
- Iron: 5% of the DV
- Phosphorus: 8% of the DV
- Selenium: 28% of the DV
- Zinc: 6% of the DV
Only an egg has any nutritional value. High in protein, low in carbohydrates and high in fat, eggs are a filling addition to meals and snacks. They’re also high in vitamins and minerals, including some that many people don’t get enough of (like B12 and choline).
Egg whites vs. whole eggs
It is important to understand that most of the nutrients in eggs are concentrated in the yolk. While egg white is a great source of protein, it can’t rival the variety of nutrients found in whole eggs or egg yolks.
This is how it collapses:
Egg white is lower in calories and fat, but also much fewer nutrients than egg yolks.
One protein provides less than 1 percent of the DV for iron, B12, phosphorus, zinc, choline, and vitamin A. Protein contains some selenium and riboflavin, but it is much less than the amount in whole eggs.
So if you want to get as much good out of your eggs as possible, eat the yolks!
Eggs are packed with many of the nutrients your body needs to live its best life. So it’s no surprise that eating eggs is linked to some pretty sweet health benefits.
1. Can help you feel full and satisfied
Eggs are a super filling food, thanks largely to their high protein content.
Protein is the most filling macronutrient, which means that it will help you feel full. Adding sources of protein to meals and snacks is important and can help reduce the chance of getting hungry in between.
Research suggests that eating eggs for breakfast can increase satiety, improve blood sugar regulation, and help reduce food intake with meals later in the day.
2. May contribute to changes in body composition
Eggs are a great source of protein that is essential for building and maintaining muscle mass. Plus, many studies suggest that eating a high-protein diet promotes fat loss.
A small 2020 study found that eggs and weight training make a perfect couple. Thirty male participants ate either three whole eggs or six egg whites immediately after the 12-week strength training sessions. Both groups gained muscle and lost fat during the study period.
3. Beneficial for blood sugar
Keeping your blood sugar at optimal levels is very important for your overall health. Adding high protein foods like eggs to your diet can help reduce blood sugar spikes after you eat them.
A small 2016 study suggests that adding egg and fiber to your breakfast can reduce the spike in blood sugar after a meal. Participants who ate eggs and fiber for breakfast also ate fewer calories at the next meal than those who ate a low-protein, low-fiber breakfast with cereal flakes.
Try swapping your sugary breakfast cereals for a plate of eggs and high-fiber sauteed vegetables and avocado for a blood-sugar-friendly start to the day.
4. Essential nutrients for pregnancy and breastfeeding
Many pregnant and breastfeeding people are not getting enough choline, a nutrient essential for brain development in babies and placental function in pregnant women. (It is helpful for many other critical processes in the body as well.)
Pregnant women need 450 milligrams (mg) per day and nursing peeps need 550 mg. Unfortunately, it is very common that these recommended amounts are not adhered to.
Eggs are one of the richest sources of choline you can eat. Two eggs contain 235 mg of choline. This can cover a large part of your daily choline needs.
Buying eggs can seem a bit complicated. Most people know the difference between all of the common labels found on egg cartons, such as “free range” and “pasture”.
What common labels on egg cartons mean
This is the deal:
- Conventional eggs. These are placed in battery cages by chickens with no access to the open air. There are major animal welfare problems with this type of husbandry. Caged chickens cannot participate in normal behaviors such as sitting, nesting, foraging, and even not having the ability to spread their wings.
- Cage free. Cage-free hens are not caged … but don’t get too excited. These chickens do not have access to the free range.
- Free range. Hens must have access to the outside area for at least 6 hours a day, but the “outside area” does not have to be covered with vegetation and each hen only gets 2 square meters of outside space.
- Willow-raised. This is by far the best choice when it comes to animal welfare. Pasture hens must spend at least 6 hours per day in pasture (land covered with vegetation). Each hen must have at least 108 square meters of grazing space.
There are also some certifications that egg cartons can carry that indicate participation in animal welfare programs.
Certified Humane, Global Animal Partnership, and Animal Welfare Approved are certification programs that require 100 percent compliance with standards, including enriched and cage-free environments. These certifications are checked by independent auditors.
Egg-feeding of grazing chickens
Chickens with access to pasture are not only happier and healthier, but their eggs are also more nutritious. Research suggests that eggs from pasture hens are higher in:
One of the best ways to ensure that your eggs have been laid by hens raised in a healthy and humane environment is to buy eggs from local farmers who will graze or roam their chickens free.
You can also find pasture-raised eggs in some grocery stores. You can even raise your own chickens if you have the time, space, and resources. They can provide you with eggs (and endless entertainment)!
In addition to being super nutritious, eggs are versatile and can be added to breakfast, lunch, dinner, and snacks.
Here are a few ways to incorporate more eggs into your weekly menu:
- Add cut hard-boiled eggs to salads for a protein boost.
- Combine eggs and vegetables in omelets, frittatas, and egg muffins to fill up the breakfast options.
- Pop fried eggs on cereal dishes to make them more filling.
- Snack on hard-boiled eggs and cut vegetables or fresh fruit for a nutritious and filling snack.
- Use eggs in baked goods such as bread and cakes.
Alternatives to eggs
Be it due to an egg allergy, an intolerance or an ethical decision, some people cannot eat eggs.
If you eat other animal products but not eggs, try adding other high protein foods like chicken, fish, and Greek yogurt to your diet.
If you are vegan or want to avoid animal-based foods, try swapping eggs for plant-based sources of protein such as tofu, edamame, lentils, and chickpeas.
Eggs are known for their impressive nutritional profile. They have even been linked to certain health benefits.
When you eat eggs, pay attention to the types that you buy. Pasture-raised eggs are not only best for animal welfare, they are also the source of the most nutrients.
Try adding eggs to dishes like frittatas, cereal dishes, stir-fries, and salads for a nutritional boost that you can enjoy any time of the day.
Safety, other foods, and more
People with diabetes can enjoy dill pickles as a snack or as part of their favorite dishes. You should be careful with sweet cucumbers, however, and those at risk for heart disease should consider the effects of the added sodium on their health.
Pickled and fermented foods can offer some benefits. People with diabetes who want to include in their diets could try putting vegetables and fruits at home where they can control how much sodium or sugar they are using.
The following article describes everything a person with type 2 diabetes needs to know about cucumber. It also provides information about other fermented foods, what to include in a diet and what to avoid.
A person with type 2 diabetes can eat cucumber as a snack or as part of their meal. There are some exceptions to this rule, and people still need to eat them in moderation.
Dill pickles are generally the best option as they contain less than 2 grams (g) of carbohydrates in a 100 g serving. The low sugar and carbohydrate content should help prevent blood sugar from rising after a meal or snack.
People with type 2 diabetes may also get other health benefits from dill pickles because of the vinegar they often bring with them. According to a 2018 systematic review, several studies have observed that consuming vinegar can help lower levels of A1C in the blood, which is beneficial in treating diabetes.
In another preliminary study from 2013, researchers found similar results. They found that healthy adults who ate vinegar with meals had better fasting glucose levels during the 12-week study.
However, dill pickles have one drawback. They are extremely high in sodium, at 808 milligrams (mg) in a 100 g serving. Since a person with diabetes is already at a higher risk of heart disease and high blood pressure, they should only eat dill pickles in moderation to avoid too much sodium in their diet.
Sweet pickles are not that suitable for diabetics. They contain about 18.3 g of sugar in a 100 g serving. To prevent blood sugar spikes, a person should consider eating protein like chicken and healthy fat like olive oil when ingesting a sweet cucumber.
Sweet cucumbers also contain around 457 mg of sodium in the same serving.
To be clear, sweet pickles include “bread and butter” and other sweeter pickles.
Pickles have relatively no nutritional value. Although they are often low in calories, they don’t provide many vitamins or minerals other than sodium, which can be harmful to a person’s health.
A person living with type 2 diabetes may find that adding pickled or fermented foods to their diet is beneficial.
Fermented foods can have health benefits, such as the provision of antioxidants. Numerous studies show that consuming antioxidants can help reduce the number of free radicals or harmful particles circulating through the body.
However, the American Diabetes Association lists pickled foods as high in sodium and says people should eat them in moderation.
Some pickled foods that a person can add to their diet in moderation are:
A person can also pickle vegetables and fruits at home, which means they can pickle almost any vegetable they want. Home pickling has some nutritional benefits as a person can control how much sodium or sugar they use in making the pickled foods.
If home pickling is not an option, a person should look for pickled foods that:
- low in sodium
- little sugar
People with diabetes should speak to their doctor about the best diet change based on their situation. The Centers for Disease Control and Prevention (CDC) recommend that a person follow a nutrition plan based on the following criteria:
- individual taste
Although a eating plan can vary, they recommend a person eat the following:
- mostly whole foods like vegetables, fruits, lean proteins, and whole grains
- starch-free vegetables like broccoli, spinach, zucchini, mushrooms, green beans, and other leafy greens
- less sugar and refined grains like white bread, pasta, baked goods and candy
Find out more about the best foods for people with diabetes here.
People with diabetes should aim to limit foods high in sugar and processed carbohydrates. These foods can quickly raise a person’s blood sugar levels and are generally not beneficial for anyone’s health.
Some foods that you should avoid include:
- Energy drinks
- flavored milk
- Sports drinks
- sweetened tea
- fruit juice
- normal lemonade
In addition, a person should limit the following foods:
- ice cream
- white pasta, white bread, and other processed carbohydrates
A person with type 2 diabetes can consume cucumbers in moderation as part of their diet. You may find that the cucumber vinegar helps control your blood sugar levels.
A person should look for low-sodium and sugar-free varieties to reduce their sodium intake and prevent blood sugar spikes.
From sweet to savory, bagel flavor options are on the rise
KANSAS CITY – Kansas City, Missouri, Baker and owner of Meshuggah Bagels, Pete Linde grew up in Woodcliff Lake, NJ, enjoying the simple joys of snacking on a New York-style bagel every day after school.
A gifted student, he earned an engineering degree from Columbia, New York City, and pursued a career in automotive engineering. Years ago, Linde moved to the Claycomo plant in Kansas City, and that’s when it hit him.
“Moving to a place without New York bagels is like a little hole in your life,” he said.
His wife Janna, who runs Meshuggah Bagels’ four retail stores, recalls the number of times she took an empty 27-inch suitcase on her trips to New York to bring as many bagels as it would fit. She is from Kansas City and met Pete over a decade ago. He often said that Kansas City was a “bagel desert” and how he wanted to make his own. So Pete started doing research on how to make the best bagels. He consulted with a bakery machine dealer and a family friend who ran a bagel shop in Maryland. Because of his childhood memories, he knew the taste he wanted. He would take his time and do it right.
“We do it the old-fashioned way,” he said, “just we burn natural gas and they burned wood 150 years ago.”
One notable thing, however, is different. Like a growing number of bagel manufacturers, Meshuggah Bagels now produces chocolate chip bagels in addition to the traditional garlic, onions, salt, rye and of course bialys. Bialys differ from bagels in three ways: they have a depression in the middle, not a hole; they are only baked, not boiled and baked; and they are not usually found outside of New York City.
National chains are enthusiastic about bagels and bagel-like products, like Einstein Bros. a year ago with the introduction of the Chocolate Birthday Cake Party Bagel and the Churro Party Bagel. The new churro starts with a donut, sliced and braised in the middle with a sweet cream cheese buttercream frosting and covered with cinnamon sugar on top. The chocolate birthday cake starts with a donut, sliced and coated in the middle with chocolate buttercream frosting, glazed with chocolate frosting and topped with confetti sprinkles.
“We wanted to bring some fun to the breakfast table,” says Chad Thompson, director of culinary innovation at Einstein Bros. Bagels. “Party bagels are a sweet treat, just like Einstein Bros. bagels. I like to say that when bagels have a family reunion, the funny cousin just showed up. “
“We do it the old-fashioned way, only we burn natural gas and they burned wood 150 years ago.”
Pete Linde, baker and owner of Meshuggah Bagels in Kansas City, Missouri.
Faithful to baker’s roots
Nearly 100 years ago, three brothers took out a $ 300 mortgage on their mother’s house to open a bakery in a cabin in southern Illinois. Amos, Armold, and Jack Lewis’ breads were delivered daily by Ford Model T Trucks to nearby homes. In the 1950s, the family business had grown into a large regional bakery, thanks in part to the creation of a brand that is now synonymous with freshly baked bread in Midwestern households, Bunny Bread.
Available in Martin’s Super Markets and other in-store bakeries, the Lewis Bake Shop family offers a real opportunity to bring variety and good taste to the table. From soft, chewy bagels to wholesome English muffins, these specialties will delight you.
There are five bakery locations: Evansville, Ind .; LaPort, Ind .; Ft. Wayne, Ind .; Vincennes, Ind .; and Murfreesboro, Tenn. Lewis Bakeries, headquartered in Evansville, is the state’s largest wholesale bakery and one of the few remaining independent bakeries in the Midwest.
Customers can go online at www.martinsgroceriestogo.com to order Martin’s private label six-pack bagels in a variety of options, including blueberry and cinnamon raisins. Other bagel choices include Bantam Bagels and Lewis Bake Shop.
More than 500 Starbucks locations in the northeast offer cream cheese-filled bagel balls, according to several published reports. The bagel balls are each US $ 1.75 or US $ 2.95 for two and are simply filled with regular cream cheese or French toast with maple cream cheese. According to the bakery that makes the bagel balls, Bantam Bagels from New York City, the product is available in most stores in Philadelphia, Indianapolis, and New York City.
Bantam Bagels co-owners Nick and Elyse Oleksak, Columbia University graduates who spent years in their fast-paced Wall Street jobs, originally didn’t think a bagel company would be their next move. In fact, Nick got the idea for Mini Bagel Balls in a dream. After the couple made hundreds of test batches in their Brooklyn apartment, the couple found the perfect recipe and the mini bagel ball was born.
Excited to start their own business, Elyse and Nick swapped their small apartment kitchen for their own shop on Bleecker Street. Not only did New York City bagel critics accept their new take on the bagel, but after less than a year, Bantam Bagels was voted one of the top three bagels by the New York Daily News, according to the company.
As the demand for their mini filled bagel balls increased outside of New York City, Elyse and Nick began making plans to share their mini bagel balls with everyone from coast to coast. But that’s not all, Bantam Bagels won the seal of approval from Oprah Winfrey, who added Bantam Bagels to her list of “Favorite Things” in 2014. Bantam Bagels can now be shipped nationwide through their website www.bantambagels. com. Nick and Elyse struck a successful deal after appearing on ABC’s hit television show Shark Tank, in which major investors agreed to fund promising ideas.
Bakeries like to throw around terms that make their bread appear healthy. For example, “stone bottom” or “multigrain” bread might or might not be a cut above your average loaf, as these terms are often loosely defined, if they are defined at all.
But at Alvarado Street Bakery, the company isn’t just throwing out fancy words; You want customers to know what’s really in the bread and what makes them special. For Alvarado Street, making healthy bagels, breads, and buns revolves around the use of sprouted grains.
Sprouted grains are whole grain seeds that have started to sprout. So while all germinated grains are whole grains, not all whole grains are germinated. To induce germination, Alvarado Street Bakery soaks the seeds at just the right temperature and humidity. Once the sprouts have emerged from the germ of the grain, they take the sprouts, mash them into a batter, and bake them in a variety of amazing breads and bagels.
According to the company, sprouted grains have many health benefits. The germination process breaks down the starch in the grain, increasing the relative levels of vitamins and nutrients. Folate, fiber, vitamin C, zinc, magnesium, and vitamin B are higher in sprouted grains than in conventional grains. Sprouted grains also contain essential amino acids like lysine, which you don’t often find in common breads. And sprouting breaks down phytate, a form of phytic acid that decreases the absorption of vitamins and minerals in the body. Finally, the germination process makes the grain easier to digest.
On the way
Panera Bread, Caribou Coffee and Einstein Bros. Bagels are proud to announce the creation of Panera Brands, a new powerhouse platform in fast casual, the fastest growing segment in the industry. Panera Brands brings together three iconic fast casual brands: Panera Bread, the pioneer and market leader in fast casual, Caribou Coffee, a popular regional coffee house, and Einstein Bros. Bagels, the industry leader in bagels and bagel sandwiches.
With almost 4,000 locations and 110,000 employees in 10 countries, Panera Brands is one of the largest and most dynamic fast-casual companies in the world.
Anchored in Panera Bread’s distinctive competencies, including broad omnichannel retail network, strong digital infrastructure, industry-leading loyalty program, robust food innovation pipeline, world-class supply chain and access to extremely well-capitalized franchise owners, Panera Brands becomes one Be unique position to turbocharged the growth of Caribou Coffee and Einstein Bros. Bagels in addition to Panera Bread.
With more than 2,100 bakery-cafés, Panera Bread is a pioneer and market leader in the field of fast casual with a leadership position in the quality of its clean, transparent and sustainable ingredients and in omnichannel access, digital convenience (45% of sales are e-commerce) and Engagement.
As the leader in bagels and bagel sandwiches, Einstein Bros. Bagels operates 1,005 stores, including Einstein Bros. Bagels, Bruegger’s Bagels, Noah’s New York Bagels and Manhattan Bagels.
“Our relentless focus on bringing our guests the most desirable breakfast experience and our efforts to transform the business in 2020 have enabled us to emerge from the pandemic as a stronger, more profitable and agile company.”
José Alberto Dueñas, CEO of Einstein Bros. Bagels
Gluten sensitivity: Does it exist?
Gluten is perhaps one of the most controversial and misunderstood food ingredients. Although gluten is often thought of as a single protein, it is made up of a number of proteins called prolamins.
Prolamines are found in wheat, rye, barley, and a cross between wheat and rye known as triticale.
Although there are many prolamins in these grains, gliadin and glutenin are the main prolamins in wheat.
These proteins are resistant to complete digestion by digestive enzymes located in the gastrointestinal tract (GI).
This is because enzymes that the pancreas, stomach, and brush border of the intestinal tract produce cannot completely break down proteins that are high in proline residues. Proline is an amino acid – the building block of protein – found in gluten.
Incomplete digestion of these proteins allows large units of amino acids called peptides to cross the wall of the small intestine.
These fragments cross the intestinal barrier and migrate to other parts of the body, where they can trigger an inflammatory immune response in susceptible individuals.
It’s important to note that gluten proteins are exceptionally resistant to digestion in all people, not just people with celiac disease, an autoimmune disease.
“Gluten intolerance” is an umbrella term that refers to three main types of gluten-related diseases. In the following we will look at each one in turn.
Celiac disease is perhaps the most well-known gluten-related disease. It is an autoimmune disease in which the immune system reacts to gluten proteins.
When people with celiac disease eat gluten, it damages the small intestine and causes a variety of symptoms, including diarrhea, abdominal pain, and gas.
Prolonged gluten exposure in people with celiac disease can lead to decreased bone mineral density, significant weight loss, iron deficiency anemia, seizures, muscle weakness, and other serious symptoms.
The prevalence varies around the world, with some countries having higher rates than others.
Experts estimate that the condition currently affects approximately 1-2% of the population in the United States and is more common in women.
Celiac disease is also more common in people with other autoimmune diseases, including type 1 diabetes.
Experts believe that the disease is due to both genetic and environmental factors. Doctors usually recommend people with celiac disease follow a strict gluten-free diet.
According to research, people with a wheat allergy are allergic to proteins contained in wheat. This type of allergy is much more common in children, although it can affect adults as well.
Wheat allergy can cause severe symptoms, including anaphylaxis, an allergic reaction that can be life-threatening.
Although both celiac disease and wheat allergy are serious diseases, the mechanisms involved in both are different.
In contrast to celiac disease, wheat allergy can, for example, be mediated by immunoglobulin E (IgE). This means that wheat-specific IgE antibodies bind to wheat and thereby trigger the release of inflammatory substances, including histamine.
IgE-mediated immune responses are immediate and can be life-threatening. A reaction can also come from inhaling wheat – for example, when baking with wheat flour.
Some people react to gluten even though they don’t have celiac disease or a wheat allergy. Experts refer to this type of gluten intolerance as NCGS.
According to a 2019 review, NCGS is much more common than celiac disease and can affect up to 13% of the population.
Like celiac disease, NCGS is more common in women.
People with NCGS have gastrointestinal symptoms, which include gas, gas, and diarrhea, as well as non-GI symptoms, such as fatigue, anxiety, and headache. These symptoms often improve with a gluten-free diet.
Experts believe there is a link between NCGS symptoms and an immune response, although the exact cause is still controversial. NCGS is more common in people with autoimmune diseases.
Some scientists suggest that other components of wheat, not just gluten, may cause or contribute to NCGS. There is still much to learn about NCGS, and scientists continue efforts to better understand this condition.
If a person experiences the symptoms listed above after consuming gluten, a doctor must rule out celiac disease and a wheat allergy before they can diagnose NCGS.
There are currently no tests that can help diagnose NCGS, so the condition remains a diagnosis of exclusion.
Following an NCGS diagnosis, a person should avoid gluten by following a gluten-free diet.
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