Paranoia from eating eggs boils down to this fact:
Eating whole eggs, raises cholesterol.
According to conventional wisdom cholesterol is bad for you. It causes coronary heart disease. Therefore the American Heart Association recommends limiting dietary cholesterol intake to <300 mg/d.
One medium eggs has about 185mg cholesterol and if you eat two eggs you have already crossed that limit!
So, eating less or no eggs (or just the white portion) will not cause increased cholesterol and you will largely reduce the changes of having coronary heart disease. Right?
Well, let’s find out.
First some anecdotal experience: I have been eating eggs for many decades now.
If I would average out my egg consumption in the last twenty years, it won’t be an exaggeration that I have consumed at least 2 eggs (including the yolk of course) daily!
Infact, in the past five years, my eggs consumption would easily touch about 30-40 eggs per week.
What has allowed me to fearlessly eat these many eggs everyday, when everyone around me are throwing away the yolk or even completely replacing omelettes with cornflakes?
It’s the power of science and fortunately there is enough evidence for me to put a strong argument here.
In the end, decision lies with you, my job is to educate and empower and not force you into making any decision. This is simply my opinion with lot of anecdotal evidence as well as scores of scientific studies to back my claim.
Lets get started.
Consumption of Whole eggs raises your HDL Cholesterol & does not contribute to Coronary Heart Disease
Without cholesterol, we won’t exist. It’s found in every cell of our body. Cholesterol is also a precursor hormone to testosterone, estrogen and cortisone.
Your liver makes about 75 percent of your body’s cholesterol.
Just think, why would your body manufacture something that will harm itself?
If you eat more cholesterol from dietary sources like eggs, your body produces less of it. In the end, your body has the innate the wisdom to balance out its cholesterol levels based on your level of dietary consumption.
Prospective epidemiological surveys (in the last 30 years or so) of CHD risk have consistently found no independent relationship between dietary cholesterol or egg consumption and CHD risk.(Dietary cholesterol and atherosclerosis.)
The Nurses’ Health Study (1980—1994) and the Health Professionals Follow-up Study (1986—1994), totalling over 1 million subjects (A prospective study of egg consumption and risk of cardiovascular disease in men and women.) could find no significant difference in cardiovascular risk between groups consuming less than one egg per day and those consuming more than one egg per day.
Nutrition Facts on Eggs:
#1 High Quality Protein
A medium egg contains about 69 calories, 6 grams of high quality protein. Eggs have been given a biological value of 100.
According to Wikipedia, “Biological Value is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organisms body.
It captures how readily the digested protein can be used in protein synthesis in the cells of the organism.”
This makes eggs a simple and cost-effective protein source for anyone who want to build muscle.
# 2 Contains almost all vitamins and minerals
Besides, high quality protein, eggs has a lot of important micronutrients that you should know about: One medium egg (50g) contains varying amount of 13 essential vitamins and minerals.
One special nutrient with which whole eggs are loaded with is choline.
Choline has variety of roles including nervous system health, DNA synthesis, fat transport and metabolism, brain and memory development.
# 3 Contains Healthy Fat which has a satiety effect
A medium egg also contains about 5 grams of fat. This allows me to eat my breakfast made with 3-5 eggs at around 11am and not think about food until 6pm! Eating healthy fats has a satiety affect. No cravings, no energy dip!
Eating eggs almost everyday also makes counting calories very simple, and we all know how important counting calories is for fat loss or muscle gain. This study links eating eggs for breakfast with weight loss due to its satiety effect.
So how many eggs can I really eat everyday?
Based on my anecdotal experience, and scores of solid scientific evidence, I can say with reasonable confidence that you can eat about 3 (whole) eggs per day.
For most people, this is good enough.
How many eggs do you eat everyday? Have any questions?