With all the information out there I can totally understand why people get confused.
Especially when one so-called expert says one thing, and then another so called expert says another.
One study I read from the Harvard School of public Health (1) suggest that consumption of up to 1 egg per day is unlikely to have substantial overall impact on the risk of CHD (coronary heart disease) or stroke among healthy men and women.
Anther study coming out of China (2) where they set out to see the relationship of Eggs on Heart disease and stroke, found that there was No evidence of a curve linear association between egg consumption and risk of coronary heart disease or stroke, in Fact they concluded that people with higher egg consumption (up to one per day) had a 25% lower risk of developing hemorrhagic stroke.
Another study from Nutrition & Metabolism (3) concludes that a daily intake of 3 eggs while following a CRD (calorie restricted diet) results in a significant decrease in CRP and a more pronounced increase in adiponectin, thus, improving the inflammatory profile.
Carbohydrate restricted diets (CRD) consistently lower glucose and insulin levels and improve atherogenic dyslipidemia (a typical feature of obesity) decreasing triglycerides and increasing HDL cholesterol (good cholesterol)
28 overweight men were used in this study – the study showed that male subjects who followed a CRD, experienced significant increases in HDL-C only if they were consuming a higher intake of cholesterol provided by eggs compared to those individuals who were taking lower concentrations of dietary cholesterol.
The group that ate eggs also experienced better insulin sensitivity and higher levels of adiponectin, which is a hormone involved in fat burning that also decreases inflammation.
That’s a double whammy right there.
To make things better the group that consumed eggs lost more body fat over the 12 week experiment.
But what about the high cholesterol in the egg YOLK?
A U.S. government study found todays eggs contain 13 per cent less cholesterol and 64 per cent more vitamin D compared with a decade ago.
The reason eggs have become more nutritious over the past decade is that hens are no longer fed bone meal, which was banned in the Nineties following the BSE crisis, the researchers claim. Instead the birds are normally given a mixture of wheat, corn and high-protein formulated feed, which makes their eggs more wholesome.
The best source of eggs you can have are eggs that are laid outdoors on pasture. Where the hens can consume a healthy natural diet.
A naturally laid egg will be far superior to a commercial egg. The pastured egg is much thicker and you will also notice a deep orange color, where the commercial egg is a lighter shade of orange. The deep color is due to the carotenoid content of the fresh green grass.
Furthermore a pastured egg will have an n-6 ratio between 1:1 and 1:4. A commercially raised egg will be as high as 16-30:1.
So what do you do?
In my opinion based on the research above, I would say go for it. Eat your eggs and never have to worry about high cholesterol or CHD again.
(1) JAMA. 1999 Apr 21;281(15):1387-94. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Department of Nutrition, Harvard School of Public Health, Boston, Mass 02115, USA.
(2) BMJ. 2013 Jan 7;346:e8539. doi: 10.1136/bmj.e8539. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. Rong Y, Chen L, Zhu T, Song Y, Yu M, Shan Z, Sands A, Hu FB, Liu L.Department of Nutrition and Food Hygiene, Hubei Key Laboratory of Food Nutrition and Safety, Tongji Medical College, Huazhong University of Science and Technology, 430030 Wuhan, PR China.
(3)Nutrition & Metabolism 2008, 5:6 doi:10.1186/1743-7075-5-6 Eggs modulate the inflammatory response to carbohydrate restricted diets in overweight men
So what do you think? Leave a comment below.
I am a sucker for the old egg, poached is my favourite way to cook them.
How about you, whats your favourite way to prepare eggs?