THE MIGHTY EGG and CHD
Myths and Facts
The egg, one of nature’s near perfect foods, has received negative attention in recent years and reductions in egg consumption have been widely recommended to lower blood cholesterol levels and prevent coronary artery disease (CHD). Taking a closer look however, many of the studies that were conducted did not find a correlation with the cholesterol found in eggs to CHD.
In these studies many factors were not taken into account, such as the levels of fats and saturated fats that the participants consumed on a daily basis. Let’s remember that all of these things; fats, saturated and unsaturated (along with salts and sugars), cholesterol including low density lipoprotein (bad cholesterol) and high density lipoprotein (good cholesterol) are all essential for our bodies. They are all used to maintain the daily functions our bodies perform. The problems come from elevated levels of many of these in an individual’s daily diet.
The egg yolk though feared, actually contains an abundance of vitamins including the 4 essential fat soluble vitamins that help your body function, healthy fatty acids, all the essential amino acids required and various minerals. Tossing out the egg yolk, means you lose 100% of the fat soluble vitamins contained in eggs. A,D,E,K and carotenoids. You may ask yourself what the fat soluble vitamins actually do, and the truth is they do much more than you can imagine. Fat soluble vitamins boost your immune system, reduce risk of cancer, keep your bones, teeth and skin healthy, support the thyroid gland, reduce the damaging effects of diabetes, and promote healthy growth in children to list but a few.
To avoid elevations in blood cholesterol and reduce CHD risk the public has been advised to consume no more than 300mg per day of cholesterol and limit consumption of eggs, which contain about 213mg of cholesterol per egg. However eggs contain many nutrients besides cholesterol, including unsaturated fats, essential amino acids, folate and other B vitamins. In addition, consumption of eggs instead of carbohydrate-rich foods may raise high-density lipoprotein (HDL) cholesterol levels and decrease blood glycemic and insulinemic responses.
So unless you have a prior heart condition, there’s no need to dispose of the yolk, and as long as your diet is relatively clean and you stay away from processed and fast foods you have little to fear from the egg.
Turo Gamez NSCA-CPT
were, b. f. JAMA Network | JAMA | A Prospective Study of Egg Consumptionand Risk of Cardiovascular Diseasein Men and Women. JAMA Network | JAMA | Home. Retrieved February 4, 2013, from http://jama.jamanetwork.com/article.aspx?articleid=189529
Baechle, T. R., & Earle, R. W. (2000). Nutrition Factors in Health and Performance. Essentials of strength training and conditioning (2nd ed., pp. (.,)). Champaign, Ill.: Human Kinetics.