Are you a big fan of EGGS? I am quite the big fan of it. But many people freak out about high cholesterol by eating eggs, as well as the “deadly” three-letter word of eating it: F-A-T.
In the 1960’s consumers were first “warned” about eggs as being a major player in the development of heart disease without any conclusive evidence to back up this claim. News articles overwhelmingly focused on the egg – cholesterol – heart disease link when there was no real proof for this message.
Eggs were so demonized that egg substitute products became all the rage for cooking and baking, but they were no better, and sometimes far worse than the egg itself.
Today, consumers need to understand that eggs are not evil, but in fact are healthy and important components of our diets.
According to the study, first, eggs are an inexpensive source of high quality protein that almost everyone can enjoy in various ways, from scrambled eggs to deviled eggs to green eggs, eggs are a versatile way to quickly and easily get more protein in your diet. And, they’re not just for breakfast, but for lunch and dinner too!
Based on the amino acids contained in an egg and its ability to stimulate growth, egg protein is only second to mother’s milk for human nutrition.
Back in November 2010, Canadian medical researchers published a paper that entitled, “Dietary cholesterol and egg yolks: not for patients at risk of vascular disease”.
The authors stated that: “Patients at risk of cardiovascular disease should limit their intake of cholesterol. Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.”
Beside that, there are also many of studies both clinical and observational were published with the findings that there is no connection between egg consumption and heart disease risk, especially in healthy people.
For example, Dr Maria-Luz Fernandez and colleagues have investigated egg nutritional health for more than a decade and have published findings such as:
• “Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a Limit of 300 mg/d?”. Overall, no study has yet shown an association between egg intake and risk for heart disease and there is no compelling epidemiological or clinical trial results that show compelling evidence for limiting cholesterol intake to 300 mg/day or restricting egg consumption.
• “Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet”. Raising HDL cholesterol is often called impossible, but is necessary to protect against plaque build-up in your arteries (HDL carries it away). This study shows that it can be easily increased in overweight men (a population very susceptible to heart disease) by reducing carb intake and using eggs in the diet regularly.
• “Pre-menopausal women, classified as hypo- or hyper-responders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge. When 50 pre-menopausal women (another very susceptible heart disease population) were given either an egg a day plus cholesterol from other foods, or a cholesterol-free egg substitute for 30 days, did not experience the development of a ‘atherogenic lipoprotein’ profile” regardless if they were hyper or hypo-responders to dietary cholesterol.
So in overall, dietary cholesterol from eggs does NOT cause heart disease, it is more like a lifestyle and a diet high in foods that elicit increased inflammation, hyperglycemia and oxidative stress, which also induces increased atherosclerotic build-up and increased risk for heart attack or stroke (among other diseases).
To avoid and not eat eggs is not the answer, in fact, if you can include eggs in your wholesome diet, it actually benefit you more. Two eggs provide 13 grams of protein, 10 grams of fat, and plenty of nutrients you barely find in any other foods. This amount of supplier will keep your body satisfied, healthy and energized for hours after any meal.