Thursday, 11 November 2010
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Eggs Vs. KFC's Double Down
I am frustrated recently with how the media provides the public with misleading nutrition information. The Toronto Star recently published an article titled "Eggs worse than KFC Double Down," (1) citing an newly published article from the Canadian Journal of Cardiology (2).
Eggs are infamous for being high in cholesterol. And they are. A large egg yolk contains approximately 195-215mg of cholesterol (depending on what type of egg you choose). The Toronto Star article compared this value to the 150mg of cholesterol found in KFC's Double Down sandwich. Based on just one dietary factor, they are calling eggs "worse" than the Double Down? There is so much more to cardiovascular disease risk than just dietary cholesterol! What about overall calories? Saturated fats? Sodium?
I hate how newspapers make dumb health claims to get more readers. It's really misleading and it confuses the public. So here is a quick overall comparison of the two:
Photo by Lucas RicharzKFC's Double Down (3)
Calories: 540
Fat: 30g
Saturated Fat: 8.2g
Trans Fat: 0.5g
Cholesterol: 150mg
Sodium: 1740 mg
Photo by kool_skatkatOne Large Egg (4)
Calories: 70
Fat: 5g
Saturated Fat: 1.5g
Trans Fat: 0g
Cholesterol: 195mg
Sodium: 65mgOf course one egg is much smaller in amount and is not going to fill you up as much as a Double Down sandwich. However, an egg can be paired with healthier choices like whole wheat toast and fruit at breakfast time.
The journal article (2) that the Toronto Star referenced didn't even mention KFC's Double Down. Shame on you, Toronto Star, for using the recent Canadian release of the Double Down to attract more attention. However, the referenced journal article titled "Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease" also makes a cheap shot at eggs by comparing its cholesterol with "a Hardee's Monster Thickburger, which contains two-thirds of a pound of beef, three slices of cheese and four strips of bacon." And all that is not heart clogging?
To read more criticisms on this journal article, please see this blog by a Canadian physician. He has a much better background in research and statistical methods. His writing is informative and witty, but he uses a lot of sarcasm.
It is important to note that your body's cholesterol and lipid levels are not just based on the cholesterol you eat in your diet. There are many other things you can do to reduce your risk of stroke and heart disease:
- Maintain a healthy weight and BMI between 18.5 and 24.9
- Daily physical activity
- Decrease saturated and trans fats
- Increase healthy omega-3 fats
- Reduce alcohol intake to less than 1-2 servings per day
- Stop smoking
- Decrease salt and sodium in your diet
What about cholesterol?
Here are the current dietary recommendations (5) on cholesterol:- For healthy individuals, consume less than 300mg of cholesterol per day
- For individuals with high cardiovascular risk (ie. coronary heart disease, diabetes, dyslipidemia), consume less than 200mg of cholesterol per day
What kind of eggs should you choose?
A typical egg (large to extra-large) can contain approximately 215-275mg of cholesterol. In the above comparison of one egg to one Double Down sandwich, it says one large egg has 195mg of cholesterol. That source was from the Egg Farmers of Canada, so I'm sure they're going to use the lowest value possible to support their business.
Omega-3 eggs tend to have a lower level of cholesterol than normal eggs. One large omega-3 egg has 70 calories and 195mg of cholesterol. The hens of these eggs are fed flax seeds and this helps them to produce eggs that have less cholesterol and are higher in omega-3 fats.
Are eggs healthy and safe to consume?
Studies have shown that eating one egg per day has no adverse effect on your risk for heart disease and stroke (6, 7). However, keep in mind the guidelines above. Because consuming more than 300mg of cholesterol per day is no good. One egg per day is safe if you keep to these guidelines! Someone with diabetes or who is at risk for diabetes should take caution though because they have a more restricted guideline. It is difficult to consume less than 200mg of cholesterol if you eat one egg every day.
Check your food labels. Try omega-3 eggs or small/medium-size eggs for less cholesterol. Eggs are still a great source of protein, vitamin E and vitamin B12. They are low-calorie and can help control hunger and weight. When you look at the whole picture with total calories, saturated fats, and sodium, an egg is most definitely a better choice than the artery-clogging Double Down!References:
1) Toronto Star - http://www.torontosun.com/news/canada/2010/11/03/15935426.html
2) Spence JD, Jenkins DJ, Davignon J. Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease. Can J Cardiol. 2010;26(9):e336-e339.
3) KFC® Canada Nutrition Information - http://www.kfc.ca/home/en/downloads/nutrition.pdf
4) Egg Farmers of Canada - http://www.eggs.ca/AllAboutEggs/Nutrition_WhatsIn.aspx
5) Dietetics at Work - PEN Pathways - http://www.dieteticsatwork.com/Pen/KnowledgePathway.asp?kpid=2671&pqcatid=144&pqid=14358
6) Hu FB, Stampfer MJ, Rimm EB, Manson JE, Ascherio A, Colditz GA, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999;281:1387-1394.
7) Qureshi AI, Suri FK, Ahmed S, Nasar A, Divani AA, Kirmani JF. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit. 2007;13(1):CR1-8.
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Comments (23)
That's why I never trust what the media says about food without a little extra research! Great post!
I'm far from a health expert, but it is obvious that an egg isn't as bad as the "Double Down."It is sad to see them make-up stuff like that.
Doesn't eggs have the good kind of cholesterol though? I generally eat 2 eggs a day.
@Roadlesstaken - In food, there's only one type of cholesterol. There are good and bad types of fats that you can eat. In your blood, there is a "good" and "bad" cholesterol. HDL cholesterol (think H for happy) is like a garbage truck. It picks up crap and brings it out of your body. We want to keep our HDL (good/"happy") cholesterol levels high. Then there is LDL cholesterol (think L for lousy), which is considered the "bad" cholesterol that clogs your arteries. There are also "triglycerides" which is a fat that circulates in your blood and they are bad too. Hope that's not too complicated lol :P
Omega-3 eggs are awesome!! We started eating them & I think they taste better than regular eggs.
I wouldnt eat that travesty in foil if you PAID me!!! Even before I read the nutritional value of that crap, I thought it looked & sounded gross. I mean 2 chicken patties, cheese & bacon?! That can mentally make you have a heart attack.
People are stupid. You have to look at the other things as well. Eggs have protein & vitamins too. As long as you eat in moderation, they wont kill you. That double down will just sit in your intestines for a day & make you pay for it later in the bathroom. Sorry for the TMI but that's what I think. When I look at food, I mostly look at the fats & sodium because too much of those are bad for you. That sandwich would have you repenting. Pass the eggs!
Don't you just love the mixed messages the media likes to shove down people's impressionable throats? I think someone at work actually put that article on my desk because he thinks that egg yolks will be death of everyone. I love eggs, and I buy the Born Free ones!
one of my ex colleagues eat about 3 eggs per day during his meal break at work, and I told him that's just too much, but he would just ignore me.
What about not eating the yolk? I just eat the whites =P Also, I really dislike BMI. I think that's a pretty bad way to measure health, as it excludes so many other factors.
@npr32486 - @Hinase - For sure, BMI is just an assessment of weight and height. It doesn't take body fat or lean body mass into consideration. However, it's the easiest, cheapest, and quickest reference for healthcare professionals to use in the patient care setting during rushed appointments. If you have access to a machine that also tests body fat %, check it out! Seeing those results is really motivating!
Oh and yes, egg whites is a great option too! Thank you for reminding me. However, most of the nutrients are found in the yolk, but the problem is that the yolk is the ~200mg cholesterol bomb.
@theHealthRabbit - Ooo, I didn't realize the yolk had so many nutrients! I eat eggs mostly for the protein but I think I'll consume some yolks too now. Any tips on keeping cholesterol in check, like HDL and LDL levels, to balance out the yolks?
@npr32486 - There's a list in the blog post on other factors that can help reduce your risk of heart disease and stroke (ie. exercise, healthy body weight, etc.) Specifically, saturated and trans fats increase your LDL (L for "Lousy") cholesterol much more than cholesterol would. Monounsaturated fats (olive & canola oil, peanut butter) improve your HDL (H for "Healthy") cholesterol levels.
Omega-3 fats (fish, flax, omega-3 eggs) work double hard -- they help decrease LDL "Lousy" cholesterol and increase HDL "Healthy" cholesterol.
@theHealthRabbit - Ooo, thank you very much! I knew unsaturated fats were good for you but I forgot what they did exactly.
@theHealthRabbit - If I eat the yolk it's very little because I don't like how it tastes too much but I'm a fan of the whites =)
Damn it, and I was just about to put a Double Down on my toast.
i like to eat an egg with some toast
breakfast foods ftw!
Very informative, but I'd still love to try a double down.
Wow! Thank you for posting this! I learned so much.
More fun if you upload the journal articles for ref too. Not everyone get access to them. Then again, not everyone would get them.
Newspaper just want to sell. They'll do anything. Not that surprising
OH man~!!! That is VERY detailed comparison. The phrase "Pen is mightier than the sword" has some truth in it. Only fools would believe KFC double down is healthier than ONE egg.
Whoever write the article certainly didn't do his research.
We're so lucky there are people in the world like you to refute all this nonsense so gullible people don't end up ordering a Double Down instead of a veggie omelette for breakfast because they think the food at KFC is healthier.
Keep doing what you're doing!
This post was definitely well-researched.
here in Tx. the double is one of the most highly purchased fast food items around in the past year :/
We talked about this in our nutrition classes (education, clinical, and assessment). This is what happens when the media focuses on only one nutrient and associates it with a food. It's a huge problem with super foods and bad foods. I think what everyone needs to understand that food is not just ONE nutrient - it is a combination of nutrients, the interactions between the nutrients, the other foods it is eaten with, and the interactions inside the body that determines the benefits of the food.
I think eggs are great, but I'm still not sure about eating it every day. I remember in second year when I was didn't really think about what I was eating, and had an egg every day for breakfast. And when I did diet analysis plus on a 3-day food record, my cholesterol sky-rocketed. So now I try to vary it a bit, maybe an egg 2-3 times a week, oatmeal on most days, or cold cereal with soy milk.
The thing is to remember that "all foods fit" and "everything in moderation."
Interesting post. Glad you talked about this :)
Keep them coming!
- Ivy