The Egg Debate
Back in the 70’s, consumption of eggs was discouraged by the American Heart Association. Meanwhile, the British Medical Journal published a study involving 115, 000 individuals who eat eggs every day for 14 years. All who participated did not increase their risk for cardiovascular diseases. In 2016, a similar study was also published in the American Journal of Clinical Nutrition.
Eggs are High in Cholesterol
Each one-hundred-gram egg supplies 373 mg of cholesterol, which is undeniably high. But did you know that your liver produces cholesterol too? Cholesterol is actually a vital factor in terms of cell and hormonal production.
Two Types of Cholesterol
Cholesterol has two types: the high-density lipoprotein (the good cholesterol) and the low-density lipoprotein (bad cholesterol).
Increased HDL levels reduce your risk for cardiovascular problems and improve your cholesterol profile. Increased LDL levels, on the other hand, cause fatty build-up within artery walls and hence interferes with the delivery of oxygen-rich blood to the brain or heart.
Benefits of Eating Eggs
According to Senior Nutritionist, Saumya Satakshi, eggs do not contain trans fat and contains but a small amount of saturated fats. The risk of developing cardiovascular diseases is knitted to foods that accompany eggs such as sausages, ham, and bacon.
Eating eggs, per se, offers several health benefits. For one, it increases your HDL levels, plus it supplies omega-fatty acids that promote heart health by reducing triglycerides. Second, it aids in weight management since it keeps you feeling satiated for longer. Eggs are also an inexpensive source of muscle-building protein. Not to mention they are delicious!
Moreover, the chicken egg, in particular, is actually considered a superfood due to the list of nutrients it contains. This includes vitamins K, E, D, B12, B6, B2 as well as minerals such as selenium, zinc, folate, calcium, choline, and lutein.
How Many Eggs a Day is Okay
The Harvard School of Public Health suggests two to three eggs a day for normal healthy people. Meanwhile, professional athletes and bodybuilders may consume up to six eggs per day.
However, if you are diabetic or suffering an existing heart ailment, you only need to eat half an egg since you need no more than 300 mg of cholesterol per day.
Bear in mind that one whole egg supplies 212 mg of cholesterol; thus, there won’t be enough room left from other sources. Nevertheless, you may boil eggs and indulge in its whites. After all, the cholesterol is within its yolk. Sadly, its bounty of nutrients is also found in the yolk.
Eggs are a staple ingredient in countless dishes. Not only does it feature magical qualities that enhance a certain dish, eggs have a bounty of health benefits to give.
Well, we all know that eggs were bombarded with myths in the past but thanks to modern research, we can enjoy the taste of eggs and reap its benefits! Even if you are no Gordon Ramsey, you can easily whip up a hearty meal with eggs.