Eggs are really a very good source of protein containing about 6-7 grams of protein in one egg and at the same time they are very cheap.

Eggs are complete source of protein(contains all essential amino acids) and also contains some amount of vitamins like vitamin D and vitamin B and minerals like calcium and iron as well.

Eggs are consumed by most of the non- vegetarian and also consumed by some vegetarians also Known as (Eggitarian).

ARE EGGS HEALTHY?......DO EGG AFFECT OUR CHLOSTEROL LEVELS?........is it ok to eat eggs with high cholesteroL LEVELS?

Stay connected till the end of this article, all your questions will be answered.

ARE EGGS HEALTHY?

Eggs can be considered healthy. They can have downsides depending how many eggs you consume and your state of health, but in general they are safe to consume.

Eggs do not inherently increase circulating cholesterol. Eggs are rich in nutrients and a source of essential fatty acids and amino acids, and the food item with highest cholesterol content.

EGG WHITE

The albumen (the egg white) is mostly made of protein. It contains B-vitamins.The albumen is mostly water and protein.

Egg white also contain a anti-nutrient called “avidin” which can interfere the absorption of protein, but not to worry it gets destroyed upon heating, it is recommended to consume cooked eggs.

There is actually no upper limit to consume egg white as it only contains lean protein and no cholesterol. Consume egg whites according to your daily protein intake.

EGG YOLK

Egg yolk fat is about 46% oleic acid, an omega-9 monounsaturated fat , 38% saturated fat, and 16% polyunsaturated fats.

The egg yolk is mostly made of fatty acids, cholesterol, and fat-soluble nutrients. Although lower in protein than the albumen. It contains higher concentrations of leucine (an essential amino acid).

EGG CHOLESTEROL

Eggs increasing cholesterol depends on your genetics. They don’t seem to increase the risk of heart disease unless you have a poor diet.

The cholesterol in eggs doesn’t seem to raise cholesterol levels the way other cholesterol-containing foods do, such as trans fats and saturated fats.

One large (65 g) egg yolk contains 237 mg of cholesterol.

Eggs are considered as healthy. egg is mainly consist of the albumin(egg white) and the egg yolk. egg white is mainly protein and water, does not contains cholesterol. the egg yolk is essential fatty acids and cholesterol. One large (65 g) egg contains 237 mg cholesterol.

DO EGG AFFECT OUR CHOLESTEROL LEVELS?

For understanding that we have to understand what is cholesterol and how it is good or bad for our heart and body. And how eating eggs can interfere with our cholesterol levels.

WHAT IS CHOLESTEROL?

Cholesterol is a waxy substance. Cholesterol is the most misunderstood substance. It’s not inherently “bad.”

OUR body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem.

Cholesterol comes from two sources:

• Your liver makes all the cholesterol you need.

• The remainder of the cholesterol in your body comes from foods from animals. For example, meat, poultry and dairy products including eggs all contain dietary cholesterol.

Food contain saturated fat that can increase bad cholesterol. You should limit saturated fat to less than 10% of your daily calories. For a 2,000 calorie diet, that is 16 to 22 grams of saturated fats a day.

Foods which are high in saturated fats and trans fats. These fats cause your liver to make more cholesterol than it otherwise would. For some people, this added production means they go from a normal cholesterol level to one that’s unhealthy.

TYPES OF CHOLESTEROL?

There are two main types of cholesterol:

• Low-density lipoprotein (LDL), or “bad” cholesterol. LDL is the main source of blockages in the arteries.

• High-density lipoprotein (HDL), or “good” cholesterol. HDL helps get rid of “bad” LDL cholesterol.

Too much LDL cholesterol in your blood may put you at risk for heart disease and other serious conditions.

High LDL levels can cause the build-up of plaque(harmful substance), a fatty substance that narrows the arteries and blocks blood from flowing normally.

When blood flow to the heart is blocked, it can cause a heart attack. When blood flow to the brain is blocked, it can lead to stroke and peripheral artery disease.

Cholesterol is a waxy substance that narrows the arteries and blocks blood from flowing normally. Cholesterol is the most misunderstood substance. It’s not inherently “bad.” LDL cholesterol and saturated fat are responsible for the cholesterol which is accumulated in the heart which lead to cardiovascular problems.

WHAT KIND OF CHOLESTEROL IN EGGS?

Cholesterol levels as measured by typical blood tests reflect both the cholesterol than we produce and the cholesterol that we ingest. (Most people produce more cholesterol than they ingest).

Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol.

So it means that Egg cholesterol is considered as good cholesterol which will help us to lower the LDL “bad ” cholesterol which will responsible for cardiovascular problems.

DO EGG AFFECT OUR CHOLESTEROL LEVELS?

Increase in cholesterol levels are depends on many factors like your cardiovascular activity, genetics and getting cholesterol from other dietary sources like chicken, beef and meat.

Eggs increasing cholesterol depends on your genetics to a large extent. They don’t seem to increase the risk of heart disease unless you have a poor diet.

According to a study, where 9734 adults were taken between the age group of 25-74. Egg consumption was categorized into:-

• No or less than 1 egg
• 1 to 6 eggs
• Greater than 6 eggs per week.

It was found that, no significant difference was observed between persons who consumed greater than 6 eggs per week compared to those who consume none or less than 1 egg per week in regards to any stroke.

Also found that In subgroup analysis among diabetics, consumption of greater than 6 eggs per week was associated with an increased risk of coronary artery disease.

● One 5-month study in 70 young men on a high-fat diet compared the effects on cholesterol of 3, 7, and 14 eggs per week. doesn’t increase blood cholesterol in healthy people.

• One 10-week study in 40 healthy men gave them daily either 3 eggs, 2 g of ascorbic acid, neither, or both. Only the group who took both saw a statistically significant increase in cholesterol and LDL. Found that eggs does increase blood cholesterol in healthy people.

Eggs increase cholesterol in only a minority of healthy people. Dietary cholesterol seems to have less effect on young people. Dietary cholesterol seems to increase LDL more when the diet is high in carbohydrate and low in fat.

 Consumption of greater than 6 eggs per week (average of 1 egg or greater per day) does not increase the risk of stroke and heart diseases. The increased risk of coronary artery disease associated with higher egg consumption among diabetics. Eggs increase cholesterol in only a minority of healthy people (but it does increase in LDL cholesterol).

IS IT OK TO EAT EGGS PEOPLE WITH HIGH CHOLESTEROL?

It is increasingly believed that consumption of dietary cholesterol and egg yolks is harmless.

There is abundant evidence that dietary cholesterol increases cardiovascular risk. The misdirection of the egg industry focuses on fasting levels of LDL cholesterol, which are only raised by ~ 10% by consumption of egg yolks.

There are good reasons for long- standing recommendations that dietary cholesterol should be limited to less than 200 mg/day. A single large egg yolk contains approximately 275 mg of cholesterol (more than a day’s worth of cholesterol).

Although some studies showed no harm from consumption of 1 egg in a day in people with vascular diseases. Persons at risk of cardiovascular disease should limit their intake of cholesterol and egg yolk.

However, there are good reasons for longstanding recommendations that dietary cholesterol be limited to <200 mg/ day in persons at risk of vascular disease.

Dietary cholesterol, including egg yolks, is harmful to the arteries (if taken in excess). Patients at risk of cardiovascular disease should limit their intake of cholesterol.

One large (65 g) egg yolk contains 237 mg of cholesterol, well above the recommended limit, So consuming 2-4 eggs a week will be the recommended limit.

Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.

Dietary cholesterol increases cardiovascular risk. Dietary cholesterol, including egg yolks, is harmful to the arteries (if taken in excess). Patients at risk of cardiovascular disease should limit their intake of cholesterol. So consuming 2-4 eggs a week will be the recommended limit.

SUMMARY

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