Do Cholesterol and Eggs Make a Good Team?
Eggs are foods that are part of the eating habits of many people. In addition, these are very nutritious. Yet they also have a more negative reputation. Egg yolks seem to be too concentrated in cholesterol. But, the latter is not that easy to decode. Eating a few eggs won’t necessarily increase it. Find out in this article how many eggs you can eat per day without raising your cholesterol.
How does your body control cholesterol levels?
Cholesterol is a disease that affects more and more people. This is problematic because it can lead to heart problems and strokes. This is because cholesterol is a vital molecule in your body. It makes steroid hormones such as testosterone, estrogen, and cortisol. There are good and bad cholesterol. So your body still needs a small amount of it. However, it is not always possible to find it in the food we eat.
So our liver produces it on its own. On the other hand, when you eat a lot of ingredients loaded with cholesterol, it stops its production to avoid increasing the level. Like what our body has understood everything. Therefore, the overall amount of cholesterol contained in our body remains stable. But, if you overdose your cholesterol diet, our liver will have a hard time stopping its progress.
The positive effects of putting eggs in your diet
For information, a whole egg has regarding 7 grams of protein. These also contain a lot of potassium, which supports good health of muscles and nerves. Potassium is also a substance that balances sodium levels in the blood, thus supporting good cardiovascular health. Eggs are also rich in nutrients, such as choline and lutein. Choline protects the shape of the brain and lutein keeps disease away. Egg yolk has biotin, which is very beneficial for the beauty of hair, skin and even nails. This also produces insulin naturally. Eggs from free-range hens are also richer in omega-3s. We know that these are fats with a lot of benefits. Not to mention that eggs are very simple for our digestion. Finally, the last advantage of eating eggs is that it has a satiating effect and that it is very low in calories. Eggs really have all the benefits. Indeed, a large egg represents only 75 calories. In addition, they can be cooked easily and in different ways… Soft-boiled, hard, fried, scrambled, as an omelet… Your imagination is your only limit.
How does our body react when we eat several whole eggs a day?
EGGS and #CHOLESTEROL : An old story? https://t.co/hpokfJgHMH #santelog pic.twitter.com/tgH3UyQEpt
– Health log (@santelog) February 27, 2016
Despite its benefits, for several years it has been recommended to limit your consumption of eggs or more precisely egg yolk. A single medium-sized egg has 186 mg of cholesterol which is 62% of the Recommended Daily Allowance (RDI). On the other hand, white is rather rich in proteins, which means low in cholesterol. According to the advice of specialists, you should eat 2 to 6 egg yolks per week maximum. But, this amount is not really proven by studies.
What are the effects of eggs on cholesterol levels?
For further studies, two groups of people were separated. On the one hand, a group consumed 1 to 3 whole eggs each day. On the other side, no egg at all, but egg substitutes. The result is that in all cases, the “good” HDL cholesterol is developed. The overall cholesterol level and the “bad” LDL cholesterol remain fairly stable. Watch out for eggs rich in omega-3s, as they lower blood triglycerides. The levels in the blood of antioxidant carotenoids like lutein and zeaxanthin rise dramatically. After this study, we realize that it really depends on each person.
Canadian study shatters preconceptions regarding eggs and cholesterol.https://t.co/PmghDrpCix#Santef5 #cholesterol
– Allodocteurs (@Allodocteurs) January 29, 2020
For 70% of people, eggs caused no change in both good and bad cholesterol. On the other hand, for 30% of people, the markers climbed slightly, but because they are very receptive. So while eggs may cause your overall cholesterol and LDL levels to rise a little, there’s no need to worry. You can eat 3 whole eggs every day without posing a danger to your health.
The link between eggs and heart disease
Eggs and Cholesterol: Myth or Reality?#cholesterol #egg # eggs #Sante #hypercholesterolemie https://t.co/ESiPPyHDDT
— Gralon (@Gralon) May 4, 2021
Other studies have investigated the link between eating eggs and the risk of heart disease. These tests consist of observing several types of people over several years. Scientists also take into account tobacco consumption, type of diet or physical exercise. The good news is that people who eat whole eggs very often are not more sensitive than others. The danger of contracting heart disease is no greater than with an egg-free diet.
Another study was done on people with type 2 diabetes. They had to eat two eggs every day, six days a week for three months. There was no effect on their cholesterol level and therefore on their health. As a reminder, the ideal for diabetics is to eat a diet low in carbohydrates.
Is there a limit to the consumption of eggs?
No scientist has taken the study further on this subject. Indeed, the people tested never ate more than three eggs per day, so we do not know the impacts. But, it seems that eating three eggs a day is the maximum. Beyond that, without certainty, there may be a negative effect on your health.
In addition, a study on an 88-year-old man who ate 25 eggs per day showed normal cholesterol levels. In addition, he was in good health. However, this is an isolated case and no one reacts in the same way.
Also, not all eggs are created equal. Most store-bought eggs aren’t the best because they come from factory-chain-raised hens. In addition, they are fed with cereals which is not ideal. The most natural eggs are those that are rich in omega-3s or the eggs of hens raised free in the meadows. These eggs contain significantly more omega-3s and fat soluble vitamins.
To conclude, there is nothing wrong with eating eggs, even if you eat 3 whole eggs per day. Knowing all the benefits they bring to your health, they are to be introduced to your menu without further delay.