Go eat your egg, don’t be chicken
Since 2004 I have stated that you can easily eat fifteen eggs per week. This is a simple and cost-effective way to add valuable nutrition to your diet, especially high-quality protein, healthy fats and antioxidants — provided you cook them properly that is half or quarter boiled where the yolk is still soft. Meanwhile, not all eggs are the same quality, free roaming chicken is the best. You should be healthier with high quality eggs.
It is not overstatement to say that the best natural food on the planet is eggs. But many of the healthiest foods happen to be rich in cholesterol (and saturated fats), and this isn’t a bad thing. Anything that processed and packed for selling cannot be a good food.
Many people, unfortunately, have been scared away from this healthy food source because they contain cholesterol. Yes, it contains cholesterol but it increase HDL-cholesterol so called “good” cholesterol.
Taking eggs as much as 20 a week do not increase blood cholesterol level and do not increase insulin release. It is a healthy choice of food.
High-Egg Diet Has No Effect on Cholesterol Levels
A 2015 study published in The American Journal of Clinical Nutrition confirmed that it’s safe to eat 12 eggs a week. They assigned overweight or obese individuals with type 2 diabetes or pre-diabetes to eat either a high-egg (12 eggs per week) or a low-egg (less than two eggs per week) diet.
Even though both groups ate the same amount of protein, the high-egg group reported less hunger and greater satiety after breakfast. Further, no negative effect on the participants’ lipid profile was noted.
“No between-group differences were shown for total cholesterol, low-density lipoprotein cholesterol, triglycerides, or glycemic control,” the researchers wrote, which shows fears that eating healthy high-cholesterol foods will lead to high cholesterol are unfounded.
As the Epoch Times reported, there were no differences between the two groups’ lipid profiles:
Eating Cholesterol Doesn’t Make Your Cholesterol High
One egg yolk contains about 210 milligrams (mg) of cholesterol, which is why public health agencies have long suggested Americans limit their intake. In other countries like the U.K., there is no suggested limit on egg consumption.
However, even in the U.S. it’s becoming common knowledge that dietary cholesterol from natural sources poses no threat to your health (and may actually be beneficial). Huge samples from 32 studies all over the world on consumption of eggs and the incident of heart disease and stroke shown no co-relation at all.
The newly released 2015 U.S. Dietary Guidelines have even removed the dietary cholesterol limit and added egg yolks to the list of suggested sources of protein.
The long-overdue change came at the advice of the Dietary Guidelines Advisory Committee (DGAC), which finally acknowledged what the science shows, which is that “cholesterol is not considered a nutrient of concern for overconsumption.”
Indeed, past research found consumption of more than six eggs per week does not increase your risk of stroke and ischemic stroke.
And a survey of South Carolina adults found no correlation of blood cholesterol levels with so-called “bad” dietary habits, such as consumption of red meat, animal fats, butter, eggs, whole milk, bacon, sausage and cheese.
Dr. Luc Djoussé, an associate professor at Harvard Medical School and Brigham and Women’s Hospital, who has conducted research on heart disease and eggs, further told Time, “Dietary cholesterol does not translate into high levels of blood cholesterol.”
Did You Know Eggs Are a Good Source of Vitamins and Antioxidants
Unfounded cholesterol worries have overshadowed the fact that eggs are an abundant source of antioxidants and vitamins that many Americans are lacking. For instance, an estimated 90 percent of the U.S. population may be deficient in choline.
Some of the symptoms associated with low levels include memory problems, lethargy and persistent brain fog. One egg yolk contains nearly 215 mg of choline, a B vitamin known for its role in brain development and memory.
Lutein and zeaxanthin, carotenoid antioxidants that are important for vision health, are also found in eggs as are the amino acids tryptophan and tyrosine, which have potent antioxidant properties to help prevent cardiovascular disease and cancer.
According to Chris Masterjohn, who received his Ph.D. in nutritional sciences from the University of Connecticut, eating eggs, and particularly the yolks, may even be an ideal way to resolve common nutrient deficiencies, including vitamins A, E and B6, copper, calcium and folate.
So when eating eggs you can do so not only safely but strategically as a way to significantly boost your nutrient intake.
Not all Eggs are the same
It’s important to choose eggs from a high-quality source. Free-range or “pastured” organic eggs are far superior when it comes to nutrient content. An egg is considered organic if the chicken was fed only organic food. You want eggs from chickens that have access to the outdoors where they can consume their natural diet and lead more natural, happier lives.
What’s the Safest Way to Eat Your Eggs
From a health perspective, and assuming you’re getting your eggs from a small farm that’s raising its hens according to the laws of nature, the best way to eat your eggs is raw or very lightly cooked, such as poached, soft-boiled, or over-easy with very runny yolks.
Two raw egg yolks have antioxidant properties equivalent to half a serving of cranberries (25 grams) and almost twice as many as an apple. But the antioxidant properties are reduced by about 50 percent when the eggs are fried or boiled, and reduced even more if they’re microwaved.9
Additionally, the cholesterol in the yolk can be oxidized with high temperatures, especially when it is in contact with the iron present in the whites and cooked, as in scrambled eggs, and such oxidation contributes to chronic inflammation in your body. For this reason, scrambled eggs are one of the worst ways to prepare eggs if you want them to be healthy.