Whether it’s bhurji pav or eggs benedict, there’s scarcely any dish that appeases your taste buds more than something with eggs in it. Unfortunately, as a self confessed egg addict you also worry about your craving for eggs with almost every single meal, because your biggest fear is that your heart’s going to go Humpty Dumpty on you!
You can’t be blamed for having these fears, but no matter what side of the fence you fall on, it’s important to get some facts right.
In the past, eggs received a bad rep from well-meaning doctors and the scientific community because of the high cholesterol content in egg yolks. High blood cholesterol is one of the main risk factors for heart disease – a heart attack claims 1 life every 33 seconds, in India alone!
However, despite their high cholesterol content, eggs are among the healthiest foods, as the cholesterol in eggs will not cause blood cholesterol to skyrocket.
Does Cholesterol In Egg Yolk Increase Your Blood Cholesterol?
“The cholesterol in egg yolks will not raise bad cholesterol levels, but is actually needed for many of our hormones including estrogen, progesterone, and testosterone”
Dietary cholesterol does not have much of an effect on blood cholesterol levels and instead studies found that unhealthy fats such as trans fats was the main cause of high blood cholesterol. While high blood cholesterol levels are bad, we do require some amount of it as cholesterol is essential for the production of many of our hormones including estrogen, progesterone, and testosterone. We have established that the cholesterol in egg yolks will not wreck your cholesterol levels, but just how many eggs can you eat every day?
How Many Eggs Can You Safely Eat?
“Science tells as that eating 3 eggs a day does not increase LDL or bad cholesterol and is instead associated with an increase in HDL or good cholesterol”
Early studies only focused on determining the amount of cholesterol in eggs, but since then, there have been many studies to determine how many eggs we can safely eat in a day.The egg addict in you will be thrilled to know that some of these studies went so far as to determine the health effects of up to 3 eggs daily on a regular basis! But what do these tests reveal?
Science now tells as that eating 3 eggs a day does not increase low-density lipoprotein or LDL cholesterol (“bad” cholesterol) and is in fact it associated with an increase in high-density lipoprotein or HDL cholesterol (“good” cholesterol).
Surprisingly, researchers also found that eating 3 eggs a day on a regular basis does not increase the risk of heart disease, with some indicating that egg intake may actually lower the risk of heart disease. Similarly, a study also found that egg consumption in diabetic patients does not have a negative impact on glucose and insulin resistance levels.
Why Egg Yolk Is Healthy For You
“Egg yolk contains most of the nutrients in an egg so why waste it!”
Most people prefer to err on the side of caution and so they decide to simply skip the egg yolk and only consume the whites. However, it is the yolk that contains most of the nutrition in an egg. Egg yolks contain choline or Vitamin B4 – a vitamin that helps improve brain function and regulates a variety of metabolic processes. Eggs are one of the few dietary sources of vitamin D and are also a good source of several antioxidants that improve eye health.
Eggs are a protein-rich food, which is why it is the favorite breakfast food of athletes and fitness enthusiasts. There’s no reason for you to hold back anymore; science proves that you can safely eat up to 3 eggs a day, so grab a pan and enjoy a breakfast for champions!
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September 30, 2017