Eggs - are they harmful to us?
For a long time, eggs have been widely demonized because of their cholesterol content. In addition, they contain a relatively large amount of fat. Both of these issues have been linked to an increased risk of cardiovascular disease, especially atherosclerotic changes. So far, many doctors and nutritional “experts” have warned against frequent consumption of this product. Are eggs really as bad as they are often portrayed? Are they harmful? Or is it advisable to include them in your diet? What about this cholesterol?
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Eggs are a source of valuable nutrients
It is no coincidence that eggs are often used in the diets of athletes in various disciplines - they are an excellent source of protein and fats. This mainly refers to the high content of healthy fatty acids, as well as an excellent amino acid profile. The yolk is considered especially valuable, because the fats in this part of the product are mostly beneficial oleic acid, classified as Omega-9, which we also encounter in olive oil. The composition also includes saturated fatty acids and polyunsaturated PUFA (polyunsaturated fatty acids). The egg white and the yolk are excellent sources of proteins with a medium absorption time, the so-called albumins. What is more, their amino acid profile is considered a so-called reference profile, containing the full set of essential amino acids (especially leucine - yolk). Egg proteins include ovalbumin, ovotransferrin and ovomucoid, of which the first-mentioned are found in the greatest amount in the product. They are characterized by high biological value (BV), which determines to what extent the body is able to absorb them and then use them. It is worth mentioning that eggs are a good source of carotenoids such as zeaxanthin and lutein, as well as B vitamins, iron, and vitamins A, D, E, K.
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Eggs and cholesterol
A single egg can contain up to 235 mg of cholesterol, while the general, often cited recommendation is to consume about 300 mg of cholesterol per day. Cholesterol, in turn, has been and still is associated with cardiovascular disease. Therefore, experts recommended moderation and eating no more than 2-3 eggs a week. What does it actually look like? Well, there is such a thing as a division into cholesterol fractions. It is generally accepted that we primarily divide cholesterol into LDL and HDL. Personally, I am not a fan of calling them bad and good... Even LDL itself, to which the label of “bad cholesterol” has stuck, can be broken down into two phenotypes - A and B. Only the latter phenotype is classified as harmful, because the particles are smaller and much easier to move from our blood into the vessel walls. Many studies indicate that egg consumption does not translate into disturbances in the lipid profile or significantly, to a risky extent, elevated cholesterol levels in the blood. Moreover, scientists do not present clear evidence of a harmful effect of LDL in the context of plaque formation. Another issue is that one should pay attention to inappropriate lipid ratios, which unfortunately is rather rare. However, the fact remains that improper food combinations and poor nutrition over a longer period of time have a negative impact on the condition of the cardiovascular system. For example, consuming large amounts of fats and carbohydrates at the same time leads to so-called energy overload, which is considered one of the causes of insulin resistance. In turn, insulin resistance is associated with inflammation, which provides the basis for the development of many diseases.
Eggs - benefits of including them in the diet
- have a rich pool of amino acids,
- contain a large amount of beneficial fatty acids,
- are a good source of iron,
- are a good source of vitamins (especially fat-soluble ones and those from the B group),
- have a beneficial effect on the nervous and immune systems,
- have a beneficial effect on the lipid profile,
- contain compounds with anti-inflammatory properties,
- are a source of choline.
What is more, scientists emphasize the correlation between a long-lasting low level of the neurotransmitter and, for example, Parkinson's disease.
Eggs - why is moderation important?
Of course, moderation when it comes to their consumption is not without basis. Eating eggs in large amounts every day may lead to food allergies (IgG-dependent). Contrary to appearances, allergic reactions to this product do not have to concern only children, although the largest number of them is recorded by the age of 5. With daily consumption, they can also cause problems for adults... Particularly exposed to IgG-dependent, delayed allergic reactions for this reason are people with intestinal problems, especially those with leaky gut syndrome. The effects of the mentioned reactions, associated with too frequent and excessive egg consumption, and thus a very high level of antibodies, may include, for example: - worsening digestive / intestinal problems, - mood swings, - skin changes, - migraine headaches, - problems with the immune system. As can be seen, moderation is advisable, although the reason for this action does not necessarily coincide with the commonly held beliefs on the subject of the product. Nutritional experts emphasize that eating them 2-3 times a week should be the optimal frequency. It is worth knowing that some people may experience digestive / food discomfort after eating them - this applies, for example, to people struggling with SIBO. Eggs can confidently be classified as a good product worth including in the diet plan. By the way... they are an excellent breakfast option (e.g. scrambled eggs with bacon) to keep the blood sugar - insulin balance at an appropriate level in the morning. Among other things, because of this, protein - fat breakfasts are gaining more and more popularity, and they are also more filling, keeping hunger away for longer.
