The egg controversy continues! For decades the government has warned us not to eat eggs because of their high cholesterol content. In fact, an egg contains 213mg of the recommended 300 mg of cholesterol we should be eating a day. However, new studies are finding eggs are not the bad guy they were once made out to be, and they are actually not the culprit for increased blood cholesterol. Instead, the rise in cholesterol seems to be due to the amount of saturated fat people are ingesting in the forms of dairy, meat, and processed foods. It should be noted that these findings are not holding up for one particular population. Recent studies indicate the most susceptible population for increased blood cholesterol due to eggs may be diabetics. Although, these findings may be questionable due to other less healthy dietary and lifestyle choices many diabetics make.
The take home message is with around 75 calories, 6 grams of protein, 5 grams of healthy fats, and a bunch of vitamins and minerals you should not be avoiding this SUPER FOOD. Here is a list of some of the major benefits of eggs.
- Eggs raise HDL and turn small LDL into denser LDL which is a better form of LDL.
- While eggs are high in cholesterol, eating eggs doesn’t have negative effects on the majority of peoples’ cholesterol in blood (diabetics excluded).
- Eggs contain more than 100mg of choline which is used to build cell membranes and assists in brain function. In addition, choline is a nutrient most people are not getting enough of in their diet.
- Eggs contain the antioxidants Lutein and Zeaxanthin which are key for eye health. Specifically, they help prevent cataracts and macular degeneration.
- Eggs are a solid source of protein for minimal calories which helps you feel full longer.