The Truth About Eggs
A question recently came in which is a common question. Is eating eggs healthy for you? So this conversation came up actually in the 1970s 1980s 1990s when doctors and researchers showed that cholesterol had a link to cardiovascular disease, stroke, heart attack, and diabetes. New research has shown that cholesterol, dietary cholesterol, intake has very little to do with your risk factors for those chronic diseases.
So cholesterol is a paste that the body uses. The body produces cholesterol but it’s not the culprit. It’s not the underlying culprit for all of these chronic issues, inflammation is the culprit. So inflammation causes damage to blood vessels and the body uses cholesterol. Basically as a paste to try to protect itself from further damage and there was a lot of interest in the 70s 80s and 90s about dietary cholesterol intake and of course eggs have a considerable amount of cholesterol specifically in the yolks.
Research in the last decade has clearly shown that the intake of eggs has virtually no increase risk factors for these chronic diseases, cardiovascular disease, diabetes, stroke, Alzheimer’s. We know that eggs are a complete protein, they’re high in choline and lutein both of which are great for eye health, nerve transmission, cell signaling, one study showed that the intake of eggs daily did not affect plasma cholesterol, blood cholesterol. Another study has shown that there’s no effect on increasing risk factors daily intake of eggs for cardiovascular disease, metabolic syndrome. Another study in Korea showed that the daily intake of eggs decreases the risk of metabolic syndrome.
A study done on the Mediterranean cohort showed that there were no changes in blood cholesterol or triglycerides another study has shown that the daily intake, the daily consumption, of eggs improves the good HDL cholesterol too bad LDL cholesterol ratios. Now yolks and egg whites are certainly separate but another very cool study has shown that including the whole egg, both yolks and whites improves your body’s potential to increase muscle protein so avoiding the yolks which is higher in cholesterol may diminish that effect we know that certain proteins like red meat increase the risk factors of cardiovascular disease and diabetes. But studies have shown that eggs do not. When my patients ask are eggs healthy to eat I say absolutely. We want to try to limit it to one egg per day, 7 per week, something like that, but eggs are not the culprit, inflammation is the culprit. Eggs are a complete protein.
They’re high in nutrients like choline and lutein. I would certainly speak to your physician if you have very high cholesterol already. You may want to talk to them about limiting that egg consumption a little more but the research shows that approximately one egg per day or seven per week averaged out over the week has no negative effect on cardiovascular disease, diabetes, on Alzheimer’s disease. So when my patients ask are eggs healthy I say absolutely of course, it depends on how you cook them. To boiled is a simple answer it doesn’t have all of the added fat when you fry an egg scrambled because you can include cool vegetables that have antioxidant effects, but eggs are healthy don’t be scared of them this is a myth that came out 34 years ago so consider yourself just fine to eat eggs daily.
Please Read The 16 BEST Low Carb Vegetables 2020 list
Rebecca Marie, MA, LMHC, LPC, MAA is a Licensed Mental Health Counselor and is an expert in anxiety, stress, depression, and relationship issues.