How many times you’ve heard the “awesome” nutritional advice “don’t eat too many eggs because they are bad for your health?”.
I get tired all the time when I encounter such accusations towards the egg industry without some actual proof or scientific studies to demonstrate their accusations.
I would like to see some recorded proof that people went through a heart attack or they had increased levels of cholesterol because of high egg consumption.
First, let’s see what vitamins and minerals an egg contains:
As you can see, “the almighty” egg is a good source of high quality/low cost protein. Its protein is also known as having one if not the highest biological value. It once received the gold standard for protein quality for humans.
Also, it gives you approximately 6 grams of protein in only one egg which is translated into ~65 calories.
They became the subject of some fanatical denunciations because of their saturated fat content and the fact that they contain cholesterol.
Because of these cholesterol accusations, we are seeing foods that have labels printed as “cholesterol free” or “low-fat”, promoted like crazy as healthy alternatives to “dangerous” eggs that supposedly give you CDV (cardiovascular disease).
The vast consumption of these low fat or cholesterol free foods coupled with physical inactivity produced the highest number of diabetic and obese individuals in the world.
The History Of The Egg
Eggs have a long history in our nutrition and also athletic nutrition.
Egg whites have separated and used in high quantities by bodybuilders because of the myth which stated that consuming whole eggs in large quantities is bad for your health. This made them throw the egg yolk. This also scared many people away from them.
Eggs and cholesterol – Any harm done ?
By reading many studies (which I’ll reference at the end of the article ), even high intakes of dietary cholesterol in terms of changes in blood cholesterol, shows that most people have no problems eating eggs.
You might be surprised to find that changes that occur in blood lipid levels tend to be beneficial rather than negative.
The whole egg contains important nutrients for your health that shouldn’t be neglected.
What Are Those Important Nutrients?
In the picture above, you saw the vitamins and minerals that a whole egg contains at which we will add the fact that the egg can also be a significant source of omega 3 fats. When speaking of grass fed chicken eggs.
Artemis Simopoulos which is a science researcher, compared the supermarket eggs with the range fed greek chickens and initially found that the greek chicken eggs contained 800% more long chain omega 3’s than the supermarket eggs.
The noted quantities of long chain omega 3 fats were 250 mg in range-fed greek eggs compared to:
- Flax-fed chicken eggs – 1.6 yolks gave the similar concentration
- Regular chicken supermarket eggs – 8.3 yolks required to reach the same concentration as the range-fed greek chicken eggs
- Fish meal fed chicken eggs – 1.4 yolks required to reach a similar concentration as the range-fed greek chicken eggs
The take home point from here is that you only have to lose if you are throwing the egg yolk away. You just waste essential fat-soluble vitamins.
Your goal should be to get the best nutrition for your body. The egg yolk is one of the good foods that if you are wasting them, you lose ~245 IU Vitamin A, 18 IU Vitamin D, 186 meg of lutein + zeaxanthin with the addition of some small amounts of vitamin E and carotenoids.
Eating only the egg white would provide you with none of these micronutrients.
Also, the egg yolk contains phosphatidylcholine (aka lecithin) and choline which aids in a healthy liver function.
It also aids in the formation of the key neurotransmitter acetylcholine (it has been found that low levels of acetylcholine is associated with cognitive decline and memory loss).
The eggs and cholesterol dilemma?
- We found out that eggs are one of the best sources of protein available
- The dietary cholesterol they contain is harmless and doesn’t affect blood cholesterol
- We found out that we get approximately 6 g of high quality protein per egg, and only 3.5 g from an individual egg white (why throw the 2.5 g to the trash?)
- We also get important micro-nutrients by eating the whole egg when compared to stripping it only to the egg white
Research studies that prove eggs are harmless or nobody found any link between egg consumption/high egg consumption to high cholesterol blood levels:
Research studies that are anti eggs consumption:
Anti eggs studies authored by Canadian researchers J. David Spence, David Jenkins, and Jean Davignon.
Giving there is just too much evidence in favor of eating eggs without a worry, you can pretty much eat how many you want to.
I remember my biggest egg omelette when I was throwing away egg yolk. It was formed from 2 whole eggs and 30 egg whites.
What is your record when eating whole eggs or egg whites, and how many eggs do you eat weekly?
Also, sharing this eggs and cholesterol myth busting article even with just one person will cure her egg fears forever, and allow all you can eat omelettes.