The Truth Behind the Eggs and Cholesterol Myth
Today we’re told eggs are bad for us, tomorrow we’re told they’re not… So, which is it? If you’re trying to boost your protein intake, supposedly eggs are a great source of lean protein, so is it safe to continue eating them? Today we’re about to get to the bottom of the eggs and cholesterol myth once and for all by discovering how the body works and looking at some clinical nutrition research. If you want a detailed explanation I suggest you watch the video below, otherwise keep reading.
A study by the American Heart Association showed raised serum cholesterol levels in a control group who consumed eggs, however in fact the experiment was stopped too soon. Dr Elliot’s study showed that the egg cholesterol pulled bad cholesterol out of the arterial wall and dumped it into the blood stream for excretion. The result is a temporary raised blood serum cholesterol level. Had the Heart Association continued their study, they would have found that with proper bowel function, the excess fats would have been eliminated by the body and ultimately lowered cholesterol levels. Commonly held beliefs are that eggs are high in cholesterol and a diet high in cholesterol can contribute to elevated blood cholesterol levels. In fact this theory has been around for decades, so is their any truth to it? A study published by Dr Howard Elliot in the Journal of Clinical Chemistry over 3 decades ago demonstrated two interesting things. Firstly, that eggs are not only not bad for cardio health, but that they may in fact be beneficial. The study demonstrated that the cholesterol in the yolk of the egg stimulates the ApoE genotype which is a genetic component with the ability to protect against cardiovascular disease.
An article from the Journal of the American College of Nutrition states that there is little direct evidence linking higher egg consumption and increased risk of cardiovascular disease or coronary heart disease along with numerous other studies alluded to in the video above supporting these findings.
Many folks with high cholesterol are look to removing eggs from their diets. One egg contains approximately 200mg of cholesterol, however it will also contain considerable amounts of other important nutrients such as protein, B vitamins and minerals, folate and unsaturated fats. One way of reducing any risk of coronary heart disease due to eggs in your diet is ensuring regular bowel movements. This can be achieved through consuming a minimum of 25gms of fiber daily. This way you can still gain all the other health benefits offered by the “perfect food” – eggs.
A safe rule of thumb is as follows. Don’t eat any more eggs per day than you have bowel motions. E.g. If you have 3 bowel motions a day, you can eat up to 3 eggs a day.
Filed under: Weight Loss Myths
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