Eggs, particularly the yolk, have suffered an unfortunate reputation over the years for being unhealthy and fattening. Although egg yolks do contain cholesterol, which can be detrimental to your health when consumed in excess, they also contain a cornucopia of nutrients and vitamins that many people are deficient in, such as calcium, iron, folate and B6. Perhaps the best option isn't to completely exclude egg yolks from your diet, but to enjoy them in moderation.
For those looking to lighten up a dish, fat- and cholesterol-free egg whites or egg substitutes can do the trick nicely. Replacing one whole egg with a quarter cup of egg substitute knocks 213 milligrams of cholesterol off a recipe, along with roughly 5 grams of fat [source: Rushing].
Related HowStuffWorks Articles
- Ashton, Alison. "Benefits of the Kitchen Scale." Cooking Light.com. (Dec. 2, 2009). http://www.cookinglight.com/eating-smart/from-the-editors/kitchen-scale-00400000034826/
- Barley, Lisa. "Stacking Up White Vs. Wheat Bread." Vegetarian Times. March 2005. (Dec. 2, 2009). http://findarticles.com/p/articles/mi_m0820/is_329/ai_n12938278/
- Callahan, Maureen, M.S., R.D. "The Facts on Fats." Cooking Light.com. (Dec. 2, 2009). http://www.cookinglight.com/eating-smart/nutrition-101/the-facts-on-fats-00400000001023/
- Fink, Leslie, M.S., R.D. "I Want My Scrambled Eggs." Weight Watchers.com. (Dec. 2, 2009). http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=8501&sc=126
- Grogan, Martha, M.D. "Which is Better for my Heart? Butter or Margarine?" Mayo Clinic.com. May 24, 2008. (Dec. 2, 2009). http://www.mayoclinic.com/health/butter-vs-margarine/AN00835
- Kalyn, Wayne. "Pack Extra Nutrition Into Every Bite With These Expert Tips." CNN.com. 2008. (Dec. 2, 2009).http://www.cnn.com/2007/HEALTH/diet.fitness/05/15/cl.calories/index.html
- Kapherr, Holly V. "Lighten Up: Swag Bars." Cooking Light.com. (Dec. 2, 2009). http://www.cookinglight.com/eating-smart/recipe-makeovers/lighten-up-swag-bars-00400000039056/
- Lillien, Lisa. "Hungry Girl Goes…Hunting for Guilt-Free Salad Dressings." Weight Watchers.com. (Dec. 2, 2009). http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=77641&sc=3010
- Magee, Elaine, M.P.H., R.D. "Healthy Cooking: 14 Scary Recipe Ingredients." MedicineNet. Oct. 24, 2007. (Dec. 2, 2009). http://www.medicinenet.com/script/main/art.asp?articlekey=51840
- Masterjohn, Chris. "The Incredible, Edible, Egg Yolk." Cholesterol and Health.com. July 2005. (Dec. 2, 2009). http://www.cholesterol-and-health.com/Egg_Yolk.html
- Mayo Clinic Staff. "Sodium: Are You Getting Too Much?" Mayo Clinic.com. May 23, 2008. (Dec. 2, 2009). http://www.mayoclinic.com/health/sodium/NU00284
- Ring, K. "5 Ways to Choose Nonfat Marinades to Season Meat." Livestrong.com. Nov. 18, 2009. (Dec. 2, 2009). http://www.livestrong.com/article/6847-choose-nonfat-marinades-season-meat/
- Rushing, Brandy. "Lighten-up Secrets: 20 Tips to Make Any Dish Healthier." CNN.com. 2008. (Dec. 2, 2009). http://www.cnn.com/2007/HEALTH/diet.fitness/01/08/cl.lighten.up/index.html
- Steintrager, Megan O. "Comfort Food That's Not Fattening." Epicurious.com. (Dec. 2, 2009). http://www.epicurious.com/articlesguides/healthy/nutritiousdishes/comfortfood
- "Top 10 Healthy Cooking Tips." American Heart Association. March 24, 2008. (Dec. 2, 2009). http://www.americanheart.org/presenter.jhtml?identifier=3039951
- Turner, Bambi. "5 Ways to Lighten Up Holiday Side Dishes." HowStuffWorks.com. (Dec. 2, 2009). https://recipes.howstuffworks.com/5-ways-to-lighten-up-holiday-side-dishes.htm
- Whitmore, Elizabeth. "Is Chocolate Bad for Your Skin?" HowStuffWorks.com. Aug. 20, 2009. (Dec. 2, 2009). https://health.howstuffworks.com/skin-care/cleansing/myths/chocolate-bad-for-skin.htm
- Zelman, Kathleen M. "Secrets from 'Cook Yourself Thin.'" WebMD.com. July 7, 2009. Dec. 2, 2009). http://www.webmd.com/food-recipes/features/secrets-cook-yourself-thin
If you're thinking of giving up meat, but can't stand the thought of never eating seafood again, you might want to consider the pescatarian diet.