FAQ

Most Canadians now eat too much fat, especially saturated fat. Research links a high fat intake with heart disease, certain types of cancer, diabetes and obesity. One of the most important changes we need to make to our eating habits is to reduce our total fat intake along with decreasing the amount of saturated and trans fats in our diets.

One large egg contains 5 grams of fat of which only 1.5 grams is saturated fat and no trans fat. Eggs can easily fit into your daily fat recommendation.

Egg substitutes are marketed as a "low-fat, yolk-replaced egg" product and promoted as a healthy alternative to eggs. Egg substitutes are made with egg whites, and contain significant amounts of protein, little fat and no cholesterol³⁴, making them potentially attractive to those who must reduce their serum cholesterol level. On the other hand, the addition of several additives and the high cost (almost triple the cost of fresh shell eggs) tend to limit their appeal. Eggs are a nutritious and economical source of high-quality protein, and can thus be included in a cholesterol-lowering program, in accordance with the prescribed amount. Egg whites can be substituted for whole eggs in most egg-based recipes (1 or 2 egg whites for a whole egg). A natural egg substitute (see below) can also be used to replace 2 or 3 eggs in most recipes. Commercial egg substitutes may therefore be useful only for those with high blood cholesterol who are not responding to the prescribed low-fat diet and who choose to pay the added cost for convenience. Natural Egg Substitute Recipe for Patients with High Serum Cholesterol 3 egg whites 3 ¼ cup skim milk 50 mL 1 tbsp skim milk powder 15 mL 1 tsp vegetable oil 5 mL Pinch turmeric Beat egg whites lightly with a fork. Stir in milk, milk powder, oil, and turmeric, beating until well blended. Makes about 6 tbsp / 90 mL. Can be used to replace 2 or 3 eggs in most recipes. Keep in airtight container in the refrigerator for a maximum of 4 days.

In most egg-based recipes, you can substitute 1 or 2 egg whites for a whole egg. If a recipe calls for 2 eggs, you can replace the 2 whole eggs with 1 whole egg and 2 egg whites, for example in meatloaf, hamburgers, pancakes, quick-breads, muffins, or salad dressings. When a recipe calls for 2 egg yolks, use 1 whole egg instead, if you wish. For scrambled eggs, you can use 1 whole egg and any number of whites.

A moderate intake of omega-3 fatty acids, found in fish, can provide some protection against cardiovascular disease.¹² A controlled study of men who had recently recovered from myocardial infarction found that fish with a high omega-3 content reduced mortality rather than incidence of heart disease.¹³ Likely mechanisms include a reduction in blood clotting, prevention of arrhythmia and protection of the ischemic myocardium against infarction. Consumption of two to three servings per week of omega-3-rich fish, such as mackerel, herring and salmon are recommended as part of a healthy balanced diet. Lean white fish, such as cod and flounder contain only small amounts of omega-3 fatty acids. If you don't like fish, try omega-3 enriched eggs sold in many of the larger grocery stores.

Foods containing less than 0.5 g of fat per serving can be called fat-free on the label. For example, a low-fat mayonnaise that contains 0.4 grams of fat per serving can state "fat-free" on the label. Don't let fat-free foods fool you. They still contain calories and calories add up quickly if you eat large amounts of fat-free foods, say a whole box of fat-free cookies. It's best to choose foods that are packed with important nutrients most often and use fat-free foods that contain few nutrients in moderation.

Cholesterol is a natural, waxy, fat-like substance that is made in the liver as well as obtained through the diet. High amounts of cholesterol are found in the liver, kidney, adrenal glands and brain. Cholesterol has many uses including insulating nerves, maintaining cell walls and producing vitamin D, digestive juices and certain hormones. Most of the cholesterol that circulates in your blood is there because your liver produced it. High blood cholesterol levels are one of the risk factors for heart disease. However, people often confuse blood cholesterol with dietary cholesterol. Foods that contain dietary cholesterol, such as meat, poultry, seafood, eggs, and dairy products, do not automatically increase blood cholesterol levels. When it comes to diet, excess saturated and trans fats, not dietary cholesterol, have a greater impact on increasing blood cholesterol levels.

Mortality rates from coronary heart disease (CHD) in the early 1960's were reported to be low in Mediterranean populations. Besides genetic influences, the so-called Mediterranean diet was one of the most important lifestyle factors implicated in these statistics. The "Mediterranean diet" refers to dietary patterns found in olive-growing areas of the Mediterranean region, particularly Greece and Southern Italy, about 30 years ago.²² The traditional Mediterranean diet included whole wheat products, legumes, an abundance of home-grown vegetables, seasonal fruits, milk and milk products. Consumption of meat and fish was limited and the major source of calories was provided by home-baked, whole-wheat bread, olives and olive oil.²³ This diet was rich in fibre and antioxidant nutrients, low in saturated fat, with total fat ranging from less than 25% to nearly 40% of energy depending on the region.²² Most of the fat consumed was in the form of monounsaturated fatty acids (MUFAs) mainly from olive oil.