Eggs have been an integral part of human diet since ages. This versatile food is known for offering tons of nutritional benefits and, therefore, is considered among the best super foods on the planet. However, on the flip side, despite being among the best superfoods, eggs have a bad reputation for raising the blood cholesterol level in the body. With the help of this article, we would like to crack the real science behind eggs and cholesterol. Does it really affect our blood cholesterol levels or it is just a myth? Let's find out!
Let me begin with a simple fact, although eggs contain high amount of dietary cholesterol (186mg per one large egg approx), the eggs DO NOT raise blood cholesterol level. The research shows that cholesterol available in eggs create no change in the blood cholesterol level, unless an individual already has some medical issue like type 2 diabetes or obesity.
Cholesterol is a waxy substance found in some food items and also produced by the liver in our body. It plays an important role in cell functioning, production of Vitamin D, hormones and bile for digestion. However, too much cholesterol in the blood can increase your risk of heart and circulatory diseases. The two categories of cholesterol are, Low density lipoprotein cholesterol (LDL) and the High density lipoprotein cholesterol (HDL).
LDL (Low density lipoprotein)
This is the bad type of cholesterol that builds up on the inner walls of the arteries and increases your chances of getting heart diseases. The lower your LDL cholesterol number, the lower your risk of getting cardiac diseases.
HDL (High density lipoprotein cholesterol)
On the other side, HDL cholesterol is good cholesterol that protects against heart diseases by taking the "bad" cholesterol out of your blood and keeping it away from building up in your arteries. Therefore, more the HDL cholesterol, the better it is. The human body is smart enough to balance the hormonal changes that take place inside the system. Since our body itself produces some amount of cholesterol, when taken in a dietary form, our body shuts its own production in order to keep a balance in the cholesterol level.
Things You Need To Know About The Egg Yolk
Contrary to the myth that the eggs are the reason behind high blood cholesterol level, study suggests that eggs helps in lowering down the blood pressure level and aid in the better cardiac function. The real culprit for bad cholesterol is the poor sedentary lifestyle, high consumption of junk foods, smoking and alcohol, etc. Also, is removing the egg yellow a wise decision as many ‘I am on a diet’ people think? The answer is NO, and here are the reasons.
1. Egg comes under 1st class protein with all essential amino acid profiles. If you remove the yolk, the protein quality plummets and you lose the essential amino acids. One whole egg has approx 6 gm of protein whereas after removing yolk, it’s left with just 3gms of protein.
2. Most of the nutrition of an egg lies in the yolk. Removing yolk means you lose important nutrients like Choline, Selenium, zinc, vitamins A, B E, D and K. Eggs are one of the richest dietary sources of choline and vitamin D available.
So would you still like to throw the egg yolk, or in other words, the natural multi vitamin?
How Many Eggs Should Be Consumed In A Day?
Well, it all depends upon the lifestyle. People with sedentary lifestyle (very less physical activity), 2 whole eggs should be good enough. But for active people or the ones who work out regularly in the gym, 4-5 whole eggs would not hamper their health (depending upon the overall saturated fat consumption).