Eggs are in the news every other day for the wrong reasons, but reports on health risks are also exaggerated.
After a recent study in the Journal of the American Medical Association said that eggs can increase the risk of heart disease, an outdated debate resurfaced: Are eggs really unhealthy? Studies conducted on this subject will say that the omelet you eat in the morning increases the risk of death, but we better not rush to make such a judgment based on a single report. Continue reading our article on egg research and recommendations.
Research on Eggs
The March 2019 study followed 29,000 men and women with a mean age of 17.5 years (whole study spans from March 25, 1985 to August 31, 2016); Participants reported how much eggs they consumed during this process. Researchers reported 5400 cases (cardiovascular disease) and 6312 all-cause deaths during the study period; They reported that taking an extra 300 mg of cholesterol per day increased the risk of dying from cardiovascular disease by 17%. The study also noted that each extra half egg eaten increased the risk of death from all causes by 6-8%. According to the U.S. Department of Agriculture’s Database, an egg has an average of 186mg of cholesterol ( 1 , 2 ).
However, this study was observational and did not include a controlled experiment; that is, the subjects’ diets were not regulated by the researchers. In other words, it is impossible to say that eggs directly cause a heart attack because there are other factors such as genetics, high saturated fat diet and lack of physical exercise.
Moreover, the limitation was noted by the study’s researchers and on the Harvard University School of Public Health website: “The major limitation (in the study), however, is that it was based on a single element of nutrition to evaluate results spanning 30 years. In this process, some subjects may have changed their diet when high cholesterol or other ailments emerged, which would directly affect the results of the study. These findings should be interpreted in the context of many previous studies; In these studies, low to moderate egg consumption was not associated with an increased risk of KDR in healthy people.” ( 3 )
Should You Avoid Eggs?
“According to the results of an observational study, it doesn’t make sense to stay away from eggs,” says Malina Malkani, spokesperson for U.S. Nutrition and Dietetics.
Malkani confirms that the study has many limitations, such as the not-so-reliable self-reports. In addition: “Individual differences in cholesterol metabolism were not observed in the study. Genetics and family history are important criteria in assessing a person’s cardio-metabolic health.”
When studies like these are published, Malkani recommends evaluating them in the context of your overall diet, current health status, and health history.
“If you’re eating a variety of fruit-and-vegetable-focused foods with a moderate amount of eggs, I don’t think there’s much to worry about,” she says.
Still a Complete Nutrient Transformer
There are 70 calories in an egg; it contains 13 essential vitamins and minerals and 543 mg of leucine, which plays an essential role in muscle protein synthesis.
Don’t throw it away as most of the nutrients in the egg are in the yolk! Almost half of the protein is here (40%+); In addition, it contains fat-soluble vitamins A, D, E and antioxidants lutein and zeaxanthin. Most of the fat in the yolk is unsaturated and promotes nutrient absorption.
How Often Should You Eat Eggs?
“Eggs when eaten in moderation are beneficial for most people, but it is necessary to examine their health history, genetics, current health status and nutritional requirements before determining how many eggs a person should eat per day or per week,” says Malkani. For example, if someone has high cholesterol or has a family history of the condition, Malkani recommends that you eat less eggs. “By doing nutritional research, we have come to understand better that there is no one-size-fits-all diet.” As with everything, consume the egg in moderation.
Lean Protein Egg: A Little Giant
One egg has 5-6g of protein with 70 calories ( 4 ). Eat lean fudge, which contains most of the protein, to reduce your fat intake. Bottom Line: Whole eggs are nutritious and a food that balances muscle building diets. An egg a day is a good measure, but if you have a history of heart conditions or need more information, talk to a licensed dietitian who will review your general diet and provide you with specific advice.
Link: How Many Eggs Should You Eat Per Week?
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