For years, doctors have been warning their patients about the dangers of consuming eggs due to their cholesterol content. Many people have come to associate eggs with coronary artery disease. Well, it’s time to debunk this myth once and for all!
A study conducted by the University of Eastern Finland showed that a relatively high intake of dietary cholesterol, including eating one egg every day, is not associated with an elevated risk of coronary heart disease.
Debunking the Cholesterol Myth
Eggs do indeed contain dietary cholesterol. However, for most of the population, dietary cholesterol has only a minimal effect on serum cholesterol (the cholesterol in your blood). There is a small percentage of individuals who carry a protein called apolipoprotein E (APOE4) that affects cholesterol metabolism and can lead to higher cholesterol levels. It’s this group of people that could potentially be at risk due to dietary cholesterol.
In the Finnish study, approximately one third of the population had the APOE4 phenotype, making it an ideal study group. However, the research showed that a high intake of dietary cholesterol was not linked to the risk of coronary heart disease, even in people with the APOE4 gene.
Moreover, the consumption of eggs, which are a significant source of dietary cholesterol, was not associated with the risk of coronary heart disease. The study found no connection between dietary cholesterol, eating eggs, and thickening of the common carotid artery walls either.
The Health Benefits of Eggs
Now that you can put your concerns about eggs and coronary artery disease to rest, let’s take a look at some of the amazing health benefits eggs have to offer:
Muscle Development
Eating a protein-rich breakfast that includes eggs can boost your muscle development. After the age of 40, muscle loss accelerates, and maintaining your muscles can slow the effects of aging. According to a study from the American Journal of Clinical Nutrition, consuming an equal distribution of protein across your meals stimulates muscle protein synthesis more than consuming most of your protein intake in the evening meal.
Avoiding Diabetes
A study conducted by the University of Colorado School of Medicine in Aurora showed that overweight women who skip breakfast put themselves at risk for insulin resistance, which can lead to type 2 diabetes. Eggs are an excellent option for a healthy breakfast.
Weight Maintenance
Eating protein-rich eggs for breakfast can help you feel fuller throughout the day, resulting in consuming fewer calories at lunch. A study at the University of Connecticut showed that men who had eggs for breakfast took in approximately 18 percent fewer calories during the day compared to those who ate cereal or other high-carbohydrate foods first thing in the morning.
Eye Health
Eggs are rich in the antioxidants lutein and zeaxanthin, which are essential for maintaining healthy eyes as we age. According to the American Optometric Association, these two nutrients help protect the eyes from age-related issues like macular degeneration and cataracts.
Brain Health
Eggs contain choline, a nutrient vital for brain function and development. A study published in the The American Journal of Clinical Nutrition found that higher choline intake was linked to better cognitive performance.
The Takeaway
Eggs are a valuable and versatile food that should not be shunned because of outdated beliefs regarding cholesterol. Not only can you enjoy eggs without worrying about coronary heart disease, but you can also reap the numerous health benefits they provide. So, go ahead and enjoy your eggs!
