Are Eggs Tremendous Wholesome Or Not At All?

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Are Eggs Super Healthy Or Not At All

In my home, we often say that eggs are the perfect food – filling, satisfying, healthy, versatile, affordable, and full of high-quality protein. In addition, eggs contain iron, phosphorus, fat-soluble vitamins such as vitamin D, B vitamins, healthy fat and other valuable nutrients. Eggs are super healthy!

Even so, some people still have concerns about eating too many eggs. For decades, eggs have been controversial because of the high cholesterol content of their egg yolks (linked to an increased risk of heart disease). What is the truth – can we eat two or three eggs a day or do we have to limit them to less?

What's the problem with cholesterol?

We usually make all of the cholesterol we need ourselves, but it's also found in the foods we eat, including beef, eggs, cheese, and butter. When it comes to eggs, a single medium-sized egg contains 186 mg of cholesterol, which is about 62% of the Recommended Daily Allowance (RDI). In contrast, the whites are mostly protein and low in cholesterol.

Most people view cholesterol as negative because of the links between high cholesterol and heart disease. However, not all cholesterol is bad. In fact, it plays a very important role in the permeability of our cell membranes and is also used to make hormones like testosterone, estrogen and cortisol. It is also needed by the body to make vitamin D.

Read our vitamin D blog here.

The cholesterol riddle

There are two main types of cholesterol: low-density lipoprotein, or LDL, also known as "bad" cholesterol, and high-density lipoprotein, or HDL, also known as "good" cholesterol. LDL is the main source of plaque, which clogs the arteries. HDL, on the other hand, does exactly the opposite as it removes cholesterol from your blood (this is why it is important that you ask your GP about your LDL / HDL levels, not just your total cholesterol, as is actually the case with the latter type protective).

Researchers in recent years have not definitely linked cholesterol consumption to an increased risk of cardiovascular disease (the earlier studies appeared to have been based on small sample sizes and were criticized). As a result, dietary guidelines no longer have a cholesterol limit. As a result, the focus is now on limiting the height saturated fat (i.e. red meat / butter / pastries) we consume rather than the amount of cholesterol we consume, which can increase the risk of cardiovascular disease.

In fact, the body's supply of cholesterol is quite complex. The more you eat, the less your body produces. This is because your liver is producing enough cholesterol to meet your needs. When you eat a lot of foods high in cholesterol, your liver adjusts and starts producing less to keep cholesterol levels in balance. In other words, the total amount of cholesterol in your body changes very little, if at all, when you eat foods that contain cholesterol, such as eggs.

Read on our blog how even moderate weight loss can reduce your risk of heart disease.

What research tells us

A large study of cholesterol and eggs, analyzing data from more than 177,000 people, showed that even people with a history of cardiovascular disease or diabetes had moderate egg intake (around one egg per day for most people ) the case does not increase the risk of cardiovascular disease.

Lead author Mahshid Dehghan stated, "Also, no association has been found between egg intake and blood cholesterol, its constituents, or other risk factors." In other words, consuming one egg a day does not seem to affect your blood cholesterol levels to have. But what about levels beyond that? What about two or three eggs a day, especially for healthy individuals with no history of heart disease or diabetes?

Are two or three eggs too many?

A number of recent studies have looked at the effects of eggs on cholesterol levels. These studies divided people into two groups – one group ate between one and three whole eggs a day, while the other ate something else, such as egg substitutes.

These studies show that in almost all cases, "good" HDL cholesterol levels rise, while total and "bad" LDL cholesterol levels usually remain unchanged with these egg consumption (although in some cases they rise slightly).

The results suggest that the response to eating whole eggs depends on the individual. For most people (70%), eggs had no effect on total or “bad” LDL cholesterol. However, these markers increase slightly in only 30% of people.

While eating a few eggs a day can increase blood cholesterol in some people, eggs seem to change LDL particles from small and dense to large. People with predominantly large LDL particles have a lower risk of heart disease. Even if eggs cause a slight increase in total and LDL cholesterol levels, there is nothing to worry about. Science clearly shows that eating two to three whole eggs a day is perfectly safe for healthy people.

Take a look at our delicious egg recipes:

Baked eggs with spinach.

Protein quesadilla.

Baked eggs in portabello mushrooms.

And don't miss our great blog on 8 essential ingredients in your fridge, including eggs!

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