An omelette is my go to meal when I’m hungry, pressed for time, and feel like indulging myself.
Pictured above is a quick and dirty meal I put together a couple of weeks ago. Bitter greens and cannelloni beans mixed with calamari, restaurant leftovers from a meal the night before, filled up half the plate so all I did was make the omelette.
My meal was delicious. Greens and legumes fall into the healthy column, but I’m wondering about that omelette …
First cholesterol and now veganism.
Since the 1970s, we’ve been told to avoid foods high in cholesterol and egg consumption has taken a major hit. In 2015, cholesterol was removed as a nutrient of concern and the 2015 Dietary Guidelines say eggs are now okay with this disclaimer. Eggs like all animal based proteins should be consumed in moderation.
Vegans take that advice one step further. “Eating an egg is as bad as smoking cigarettes.” That claim was made in a recent Netflix movie funded and produced by folks promoting veganism. What the Health got mixed reviews but vegan messaging tends to be aggressive and the message is clear — eating eggs is not okay.
Does anyone think eggs are healthy?
An Organic egg farmer in New Hampshire recently filed a citizens petition asking the FDA to allow them to label eggs healthy based on the revised guidance issue by the FDA. The petition points out that the fatty acids in an egg are predominantly unsaturated.
Eggs do have an impressive nutrient profile. Excellent protein with all essential amino acids, a favorable mixture of saturated and unsaturated fatty acids, and a very impressive list of micro- and phyto-nutrients.
So what is it — are eggs healthy or unhealthy?
Here’s the problem. Eggs are a mixed bag and making an omelette with butter or oil and salt adds more variables to the bag.
My omelette has strong positives. Complete protein plus all those other micro nutrient benefits.
And my omelette has strong negatives. Saturated fat, calorie density, and sodium.
Here’s why I use the word indulgent.
Swinging back and forth from one extreme to the other is not helpful. We need a better approach. Some kind of hybrid system that scores the omelette as a whole.
Towards this end, an approach developed in the UK and recently implemented in France has potential. The metric is weight based and positives are balanced against negatives to come up with a single score. I’ve adapted this approach for recipe analysis. When I ran the numbers, my omelette got more negatives than positives.
Actually got a lot more negatives than positives and that’s why I use the word indulgent.
Some final thoughts on healthy.
• Nutrition research is constant and ongoing. Saturated fat and sodium score negative because current guidelines from both the US and EU recommend moderation. Both nutrients however remain controversial in some research circles. Especially the complex issue of saturated fats.
• Ingredient quality and degree of processing aren’t scored. Pastured local eggs, California certified olive oil, and home cooking add value for me but are not part of the scoring metric. And because I value home cooked from whole minimally processed foods, delicious indulgent is okay at my table as long as I source my own ingredients and make it myself.
• Putting my omelette, or any other meat based protein, on the same plate as greens and legumes makes the whole plate healthier.