Fear Not the Egg and its Yolk! For decades, eggs have been labeled as one of the biggest culprits in increasing cholesterol levels. The yolk of the egg contains up to 5 grams of fat, as well as dietary cholesterol which led to eggs being vilified as increasing the risk of heart disease. However, this is a myth that comes from a misunderstanding of what actually raises cholesterol levels. The idea that eating foods high in cholesterol causes our cholesterol to spike has been deeply ingrained in our culture that we rarely question it. So should we exclude eggs from our diet? I am here to tell you no! The diet-heart hypothesis—which holds that eating cholesterol raises cholesterol in our blood—originated with studies in both animals and humans more than half a century ago. However, more recent (and higher quality) evidence doesn’t support it. Take, for example this study in the European Journal of Nutrition, published in 2008. The conclusion of the study, “An increased intake of dietary cholesterol from two eggs a day, does not increase total plasma or LDL (bad) cholesterol. These findings suggest that cholesterol-rich foods should not be excluded from dietary advice on account of an unfavorable influence on plasma LDL cholesterol.” And then there is this study: published in the Journal of The Current Opinion in Clinical Nutrition and Metabolic Care, which concludes that, “For these reasons, dietary recommendations aimed at restricting egg consumption should not be generalized to include all individuals. We need to acknowledge that diverse healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but, in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet.” The Myth => According to the American Heart Association (AHA), a limit of 300 mg of cholesterol per day should be consumed. That is just 2 eggs worth. You are most likely saying to yourself, “Ahh so this is why eggs are so bad, right?” There happens to be a problem with the AHA’s recommendation. Your blood cholesterol does not increase when you eat more cholesterol, from eggs or any other animal foods. Their assumption is incorrect and leads us to eat fewer eggs because we are told to think, “I will eat less eggs, lower my cholesterol, and yippee! I will have a healthier heart and arteries!” I am happy to share with you that your body does not work that way. Eating more cholesterol does not raise your cholesterol significantly enough to tell eggs to take a long walk off of a short pier (unless you were eating a high bad-for-you fat, sugar, and processed carbohydrate diet…hamburger, fries, and that shake…then you definitely should not be eating any extra cholesterol). Why doesn’t your body work this way? Cholesterol is so important to the body that it makes it itself—Mother Nature doesn’t leave it up to humans to get whatever they need from diet alone. So even if you ate a completely cholesterol-free diet, your body would make the approximately 1,000 mg it needs to function properly. Your body has the ability to regulate the amount of cholesterol in the blood, producing more when your diet doesn’t provide adequate amounts. The regulation of cholesterol synthesis is an elegant process that is tightly controlled. Your body has a cholesterol set point, so when you eat foods with cholesterol, your body produces less of it because it doesn’t need it. If you eat less cholesterol, your body produces more. What plays more of a role in your cholesterol level? Genetics, stress and activity level. The Benefit of Eggs => Eggs are nutritionally dense and a very good addition to any diet. In fact, and most important, when consumed as part of a healthy diet, eggs actually have been proven to raise HDL blood cholesterol (the good kind that keeps your arteries clean). They contain selenium, choline, vitamin B12, riboflavin and iron, as well as many other nutrients. Eggs also contain antioxidants that can help to fight cancer as well as the signs of aging. Chickens that are raised in a natural environment and fed a diet that is less concerned with shelf life of eggs and more concerned with the health of the chicken, tend to provide eggs with a higher nutritional value. Try to buy eggs that are verified cage-free or free-range. The protein in egg whites is very easily utilized by the body and is considered one of the best forms of natural protein available. It is often used by body builders and athletes as a source of protein, as it provides a high ration of protein to calories with very little fat. Conclusion: Whole eggs (Yes! eat the yolk!) are a good addition to a healthy diet and can provide many benefits to most people who eat them. For the majority of us, eggs will not increase blood cholesterol. People who might want to consider ditching the yolk: diabetics, people whose diet is high in sugar, and those who have high cholesterol to begin with. -- Source: cholesterol-and-health/Egg_Yolk.html
Posted on: Wed, 21 May 2014 20:11:35 +0000
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