Many nutritionists and dietitians have been talking about eggs and how healthy they are. Some claim that eggs have cholesterol that’s bad for the heart, but others think it’s a misconception.
Two dietitians have the answer, and it’s not what you’d expect.
High-Quality Proteins, Vitamins, and Minerals
Andrea D’Ambrosio of Dietetic Directions and Andy De Santis of Andy the RD are registered dietitians. They want to explain the benefits of consuming eggs and why we should sometimes do it moderately.
De Santis said that eggs are “are an inexpensive source of high-quality protein that also happens to be a source of antioxidants, namely lutein and zeaxanthin.”
D’Ambrosio also adds that some consumers only ate the egg whites. The yellow yolks contain more calories and fat, but here’s the problem:
“It is true that skipping the egg yolk will decrease total calorie and fat intake. But you will be missing out on key nutrients, such as choline.”
Choline is a key nutrient for development of the brain. It’s vital for pregnant and breastfeeding mothers to support the brain development of their babies.
The yolk contains vitamins, minerals and half of the egg’s proteins. An egg contains folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids.
How Many Eggs Should We Eat Per Week?
Eggs are high in cholesterol, and research conducted in the 1970s shows that the foods high in cholesterol can increase our blood cholesterol.
D’Ambrosio said that new research shows a different thing:
“Newer research has concluded that the saturated and trans fats are actually the main culprits for increasing blood cholesterol. Interestingly, emerging research is now examining how much of the cholesterol in eggs is actually absorbed by our bodies and it appears to be lower than suspected.”
So, she says that whole eggs can be part of a healthy diet. She added that one egg per day is healthy for people that don’t have high cholesterol, diabetes or a history of heart disease.
Canadian Diabetes Association advises those with high cholesterol or cardiovascular disease to only eat two eggs or even less per week, and De Santis agrees with the recommendation.
No Link Between Cardiovascular Disease and High-Cholesterol Diet
But the University of Eastern Finland released a new study in which it tested the diet of 1,032 men (ages of 42 – 60) with no cardiovascular disease, and they saw that there was no link between the high-cholesterol diet (including eggs) and the risk of heart attack.
The University of Sydney also released a study according to which eggs had nothing to do with cardiovascular risk. People with pre-diabetes and type 2 diabetes that ate up to 12 eggs per week saw no increase in cardiovascular disease.
Andre Blair s is the lead editor for Advocator.ca. He holds a B.A. in Psychology from the University of Toronto, and a Master of Science in Public Health (M.S.P.H.) from the School of Public Health, Department of Health Administration, at the University of North Carolina at Chapel Hill. Andre specializes in environmental health, but writes on a variety of issues.