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Eggs in the diet: is it worth eating them?
02.03.2024 02:10
Eggs in the diet, especially for athletes, is a controversial issue.
For years, doctors have recommended keeping them to an absolute minimum and then turning the tables 180 degrees.
There has been talk of a high risk of cardiovascular disease, and now different scientific societies have conflicting views on eggs.
Why there is no trust in eggs
The most important thing to realize is that eggs as a food product contain a large amount of cholesterol - 200 mg in one egg. It is therefore not surprising that in many countries eggs are considered one of the main causes of cardiovascular diseases.
Eggs in the Diet - What Clinical Trials Say
The results of the studies conducted so far clearly show that the effect of diet on blood cholesterol levels is negligible. It is estimated that an increase in dietary cholesterol by 100 mg per day increases total blood cholesterol by 0.06 mmol/l and the HDL fraction by 0.008 mmol/l. This is not very much.
However, the variability in blood cholesterol levels that results from diet is significant, and studies show that it is less well absorbed in people who are obese or insulin resistant.
It is also good to highlight three other important findings from the study.
Firstly, saturated fatty acids and trans fats have a much greater impact on blood cholesterol levels. If you reduce their daily consumption by 2.8 g, you will reduce your cholesterol level by about 0.08 mmol/L.
Moreover, studies conducted on people who are not sick and do not have an increased cardiovascular risk have shown improvements in lipid parameters after increasing egg consumption to 2-3 eggs per day. However, it should be emphasized that in this experiment the amount of saturated fatty acids was reduced.
People at risk of developing the above-mentioned diseases were also examined. Increasing their consumption to 2 eggs per day turned out to be very beneficial for them. Not only did it not increase cholesterol levels, but it also reduced inflammatory markers in the blood.
Eggs in the diet - pros and cons
Eggs in the diet have a number of positive effects on the body.
They are determined by the content of:
carotenoids (lutein, zeaxanthins), which have a beneficial effect on the eyes, protecting against cataracts and macular degeneration, and also as antioxidants with anti-inflammatory properties, arginine, i.e. a precursor of nitric oxide - affects blood vessels and regulates endothelial function,
folic acid, which reduces the risk of diabetes and cardiovascular disease,
choline, which is involved in cognitive processes in the brain.
However, it is known that eggs in dietary nutrition have their disadvantages. They are a source of phosphatidylcholine, which, in turn, can cause the formation of the metabolite TMAO.
The condition is the presence of inappropriate bacteria in the intestinal flora that can metabolize phosphatidylcholine.
The result of this situation is an increased likelihood of cardiovascular events. However, it should be emphasized that this is only a hypothesis that requires further research, and the benefits mentioned above have already been tested and confirmed many times.
Looking at both the clinical trials and the benefits of egg composition, a certain conclusion can be drawn.
Eggs in the diet in large quantities, even several per day, are a good choice for both healthy people and those at risk for cardiovascular disease.
However, it is important to remember that eggs should be part of an overall healthy diet – balanced, low in saturated fatty acids and trans fats.
Previously, we talked about why it is better not to use mayonnaise and other sauces for salad dressings.
