11/10/2013
EXCEPT THOSE WITH DIABETES, ALL OTHERS CAN ENJOY UP TO TWO EGGS PER DAY WITHOUT ANY FEAR!
Eggs are Good for all
Do not worry about cholesterol!!
Dr. Ravikiran, MVSc., Ph.D.
Managing Director,
Ravix Bio Science Pvt. Ltd,
Bangalore - 560 094.
All the points in this article are based on valid research and observations, well documented and published in reputed publications and/or backed by professional health foundations of various countries. Brief references are given herewith, detailed excerpts can be sent upon request.
For several decades now, the good eggs have borne the brunt of bad publicity. Eggs have been misjudged to be the aggravating factor for high blood cholesterol, high BP, atherosclerosis, coronary heart disease (CHD), stroke etc., and labeled harmful/ dangerous food. Even though in the past decade, with more research and better understanding of the disease mechanism, the bad press has become a little mild, nobody had the clear conviction that eggs are indeed not harmful - rather, they are beneficial. The latest research findings and clear understanding of the mechanism of development of atherosclerosis has proven that eggs are indeed good for not only just healthy people, but also for those with the risk of CHD. The facts about eggs as related to cholesterol and CHD are given as points below:
Cholesterol - information
• Cholesterol is an important component of body's biochemical system. Human body synthesizes about 80% of its cholesterol content, and the remaining 20% is replenished through the diet.
• Cholesterol is required for the synthesis of hormones and vitamin D and bile salts. Body tries to maintain the blood cholesterol levels at a set standard for each individual, increasing the production in the absence/reduction of dietary cholesterol, and reducing the production during periods of higher intake (negative feedback mechanism - like the one that operates for hormones)
• Higher cholesterol levels have been associated with cardiovascular diseases such as atherosclerosis, CHD and stroke.
• Earlier it was thought that dietary cholesterol level was the main reason for higher blood cholesterol levels
• Recent research has proven that there could be many reasons for higher blood cholesterol such as genetics, body weight, blood lipid levels etc.
• Cholesterol as such is not bad, but the cholesterol is attached to two types of lipoproteins - LDL and HDL. The LDL-cholesterol is bad, because higher levels in blood promote build up of plaque in artery walls. The HDL-cholesterol is called good, because it helps to carry the LDL-cholesterol away from artery walls.
Why eggs are not bad?
• In the past decades, the genetic selection and nutritional practices have contributed to a reduction in egg cholesterol content by about 13%. (Therefore, having two Indian average eggs may provide about 300mg of dietary cholesterol - the limit for healthy individuals as per American Heart Association)
• Many research findings have found that there is no significant relation between dietary cholesterol and blood cholesterol. That means, eating more cholesterol may not increase your blood cholesterol.
• Most of the times, the other lipogenic/atherogenic factors have contributed to the cardiovascular disease, wrongly attributed to the cholesterol and, in turn, eggs. Quantity and type of oil/fat used in the cooking process, or in other foods, are some factors directly influencing the CVDs.
• Saturated fats (those fats which solidify / remain solid at room temperatures) and trans-fats (hydrogenated fats) have been shown to be the main atherogens, in diets with or without eggs. Again, type and quantity of carbohydrate intake, work/exercise pattern and genetics contribute further.
• Therefore, finally, it is not how many eggs you eat a day, or how much cholesterol is there in the eggs, but, how you cook you eggs. Poached eggs, boiled eggs or scrambled eggs without any extra fat/oil can be consumed in 2 or more numbers per person per day, without any fear of higher blood cholesterol.
• Eggs have very small quantity of saturated fat (about 1.5g/egg), zero trans-fat and good quantity of unsaturated fat (3.5g/egg) and therefore well balanced in its lipid profile.
Why eggs can be actually good?
• Most research has shown that egg consumption (source of dietary cholesterol) may not have significant bearing upon blood cholesterol.
• Most recent research has shown that in more than 70% of the population, egg consumption did not increase the blood cholesterol levels, and if increased also, the increase may not be significant.
• In the remaining, 30% population, there was a small increase in blood cholesterol. However, the increase was in both HDL and LDL cholesterol levels, thereby maintaining the ratio of HDL:LDL cholesterols. Additionally, it was also found that though the LDL-cholesterol increased, much of this was the Large, buoyant and harmless LDL-cholesterol, whilst the Small, dense, harmful LDL-cholesterol decreased by 20%, meaning to say the CVD risk factor was actually reduced. (Increase in HDL, Reduction in small dense LDL, increase in large buoyant LDL cholesterol = reduced atherogenecity)
• Egg cholesterol has been found to stimulate the production of HDL cholesterol in individuals consuming carbohydrate restricted diets
• Eating eggs for breakfast has been found to be a good practice in weight loss programmes. (Even up to three eggs per day = about 555mg of cholesterol per person and day)
• Various other nutrients in egg make it a health capsule for most people.
Who might be at risk?
• In diabetic individuals, high blood cholesterol has been associated with increased risk of CHD and stroke, by reducing insulin release. However, more studies are required to test whether this effect is individual to cholesterol or can be modified by some other factors. Therefore, currently such individuals are suggested to limit their intake to six eggs per week (ideally boiled, poached or scrambled eggs using reduced, low or no fat milk). It is advisable to maintain a healthy, balanced and low-saturated fat diet profile.
Eggs Don't Deserve Their Bad Reputation
Don't be scared anymore!
Enjoy as many eggs as you want everyday
Just remember to avoid or heavily cut-down oil used in egg preparations
Bibliography:
• Official Website of BRITISH HEART FOUNDATION: " The Truth about eggs and cholesterol" Link: http://www.bhf.org.uk/default.aspx?page=12920
• Official website of CANADIAN HEART FOUNDATION : " Eggs and Cholesterol" Link: http://aneggadayisok.ca/eggs-cholesterol/
• Official website of AUSTRALIAN HEART FOUNDATION : "Egg, Legume, pulses, nuts and seeds" Link: http://www.heartfoundation.org.au/healthy-eating/food-and-nutrition-facts/Pages/egg-legumes-pulses-nuts-seeds.aspx
• Fernandez ML., 2006. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12.
• Fernandez, ML. 2012. Rethinking dietary cholesterol. Current Opinion in Clinical Nutrition & Metabolic Care: March 2012-Volume 15-Issue 2 - p 117-121
Post Thought
Do you know that the Japanese have one of the highest consumption of eggs (about 328 eggs per person per year) but have very low levels of cholesterol and heart disease compared with other developed countries, especially the United States. Partly this is because of their diet pattern which is very low on saturated fat and good on unsaturated fat.
In comparison, the Americans do just the opposite. The eggs are consumed along with foods high in saturated fat, such as bacon, sausage and buttered toast. This meal pattern raises LDL levels and makes the effect of eating eggs worse than it actually is, labelling the eggs atherogenic.
In partial acceptance of this fact, the American Heart Association no longer includes limits on the number of egg yolks you can eat, but it still recommends that you limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have heart disease or if your LDL is greater than 100.
But most of all, let’s not forget that preventing cardiovascular disease is about a whole lot more that cutting back on egg yolks. Limiting refined (white) starchy foods and added sugars, reducing saturated and trans fats, emphasizing monounsaturated fats (e.g. olive oil, avocado, almonds), increasing omega-3 fats from fish oil, limiting sodium intake, getting regular exercise and maintaining a healthy weight are key strategies to guard against heart disease and stroke.
So, stop blaming the eggs. Develop good eating habits and lifestyle. Eggs are more beneficial than you think and are not at all harmful. Just stop messing up with eggs by including more saturated/trans fats and carbohydrates while cooking. Enjoy the eggs with a good heart.
The truth about eggs and cholesterol, the BHF cracks the myths in recent media stories
