Who doesn’t like waking up to the aroma of fresh scrambled eggs or seeing a sunny-side up on their breakfast plate? Let’s admit it; most people’s mornings are incomplete without a scrumptious ‘eggy’ meal! And then some health experts break the fantasy by raising an alarm and blaming this humble food for cholesterol and heart health risks.
The situation is even more dire for diabetics and pre-diabetics since there is a widespread belief that excessive consumption of eggs could increase the risk of heart diseases for them. However, discredited the notion that having 12 eggs a week, throughout the year, could prove hazardous for the health of type-2 diabetes patients and pre-diabetics.
This is a 12-month study that involved putting participants on a diet that was either rich in eggs (at least 12 eggs a week) or permitted low egg intake (maximum of two eggs a week).
What About Cholesterol?
Eggs have always been put down for their cholesterol content – 185 milligrams per yolk (for large eggs). The fact is that dietary cholesterol, which comes from animal foods, might have minimal effect on your blood cholesterol. On the other hand, you need to look out for bigger culprits like trans fats and saturated fats if worried about cholesterol.
A 2016 American Journal of Clinical Nutrition study analysed over a thousand middle-aged men in Finland and reported that neither cholesterol intake nor egg intake is associated with increased heart disease risk. Also, several other researches show that it is the liver that makes almost all the cholesterol in your body and that it doesn’t come from the foods you eat. Further, trans fats and saturated fats are primarily responsible for stimulating the liver to produce cholesterol, and that it doesn’t come directly from our diet.
And if you’re still not convinced about the falsity of the connection between eggs and cholesterol, here’s another small-scale study conducted at the University of Connecticut to add to the proof. According to this particular study, when a group of young adults switched from a zero eggs diet to a three eggs per day diet, they experienced improvements in their body’s HDL composition and an increase in their LDL particles. Both conditions help in eliminating cholesterol from your cells.
Health Benefits Of Eggs
MH got in touch with Avni Kaul, Nutritionist and Wellness Coach and Founder of Nutri Activania, to find out more about the health benefits of eggs. Here’s what she had to say:
• Eggs are a good source of high-value biological protein that is easily digested by the body. They are the building blocks of amino acids and contain antioxidants like lutein and zeaxanthin, and vitamins and minerals like vitamin-B12, riboflavin, folate and vitamin-D.
• They are cheap, easily available and quick to cook. Due to their high protein content, they provide satiety and also help in weight loss.
• Eggs contain HDL (High Density Lipoprotein), which is also known as good cholesterol. Cholesterol is needed by our bodies for the production of hormones like testosterone and estrogen. Latest studies show that blood cholesterol levels don’t get affected by the cholesterol in eggs. So one can safely consume 6-7 whole eggs per week. The recommendation is 250-300 milligrams per day.
• Most studies have not shown any link between eggs and heart disease. Rather some have indicated reduction in strokes.
• Eggs contain a healthy brain nutrient called choline, which should ideally be a part of your diet.
So egg lovers, you can go back to enjoying your favourite food without getting too worried. And consult your doctor and/or a nutritionist if you wish to know more about how to include eggs in your diet.