We know that eggs are a great source of protein, but have you ever looked at the nutrition information printed on the cartoon? In addition to 6.5 grams of protein, eggs contain a sobering 213 mg of cholesterol. That’s about 71% of the recommended daily cholesterol intake for a healthy individual.
So does that mean we should avoid eating eggs? Probably not.
The impact of dietary cholesterol (i.e., the cholesterol we eat) has a fairly small impact on the cholesterol in our blood. Some people with high cholesterol diets have low blood cholesterol, and some people with low cholesterol diets have high blood cholesterol.
In a study by cholesterol researcher Dr. Maria Luz Fernandez of the University of Connecticut’s Department of Nutritional Sciences, the consumption of 2-3 eggs per day was found to have little or no impact on blood cholesterol levels in 2/3 of participants.
For the other 1/3 of participants, blood cholesterol levels did rise. But the levels of so-called “good” cholesterol increased in proportion to the levels of “bad” cholesterol, so the ratio of good to bad cholesterol stayed the same. This ratio of good to bad cholesterol is considered a better indicator of the risk of heart disease than overall cholesterol concentrations.
Moreover, it seems that in the 1/3 of participants with an increase in cholesterol levels, the cholesterol particles became more bigger and not more numerous. When measuring cholesterol levels in laboratories, it’s done by weight. The researchers from this study believe that the increase in weight wasn’t because there were more cholesterol particles, but just that the existing particles became larger. And larger cholesterol particles are less likely to get stuck in arteries and cause heart disease.
So what does it all mean?
If you already have cardiovascular disease, a poor diet that is high in saturated fat, diabetes or high blood cholesterol levels, it’s probably a good idea to avoid eggs or to consume them sparingly. For healthy individuals, consuming eggs as part of a balanced diet is perfectly acceptable – just don’t go overboard. And, since the cholesterol and saturated fat from eggs is contained primarily in the yolk, egg whites are a great alternative – and they still provide just over half of the egg’s protein.
That should be egg-cellent news for egg lovers.
I believe this is an important concept, thanks for bringing it to the conversation. Cholesterol has long had a bad rap and is largely misunderstood. Inflammation is a much larger issue and is even more misunderstood:
http://articles.cnn.com/2008-10-16/health/healthmag.cholesterol.inflammation_1_c-reactive-protein-bad-cholesterol-inflammation?_s=PM:HEALTH
What if eliminating grains (including wheat, rice, barley, etc…), dairy, legumes (all important pieces of the USDA food pyramid) and sugar is actually the key to health? It’s an interesting theory which is picking up a tremendous amount of momentum.
I usually eat 4 eggs, that’s 3 egg whites and one whole egg. I think that’s acceptable.
“the cholesterol particles became more bigger and not more numerous.”
You don’t need the word more there.
Eggs do contain a lot of cholesterol. But we have forgotten the lessons of yesteryear. You have to have balanced meals. If you have eggs have citrus fruit on the side. Grapefruit and strawberries reduce cholesterol. Maybe make the eggs into an omelette with a dark green leafy vegetable like spinich. Even have the egg on the side of a high fiber cereal. Its about balance in life, not elimination. If you eat something balance it with another. Just as much as one thing might raise something another food might lower it.
I must have a copy of this article sent to my e-mail…I love eggs and would like to prove to my husband that eggs are very good for you…