Think breakfast, and the mind immediately conjures an image of eggs and toast, either in scrambled or hard boiled forms. Eggs are a ubiquitous and versatile ingredient used in multiple dishes, including salads, french toast, sandwiches, curries, and hash browns, so there is no escaping its consumption.
The health benefits are far too many to give up. It’s a good source of protein for children, athletes, and those seeking to rebuild their health as ample vitamin D and vitamin B12 are present in one egg. The 2015-2020 Dietary Guidelines for Americans recommends 26 ounces of poultry, meat and eggs per week without differentiating between various fat content.
One egg yolk contains about 186 milligrams of cholesterol, so it raises concern?among people with high stroke risk. As the dietary guidelines have not mentioned a limit for daily cholesterol consumption and only included the usefulness of eggs in a healthy balanced diet, there is more research needed to evaluate the impact of egg cholesterol on cardiovascular diseases.?
An important piece of research regarding eggs and cholesterol came out earlier?this year. Surprisingly, this study did not?corroborate?previous studies delinking eggs with cholesterol and diabetes risk. In fact, it proved the opposite. The paper was published in the Journal of the American Medical Association (JAMA) on March 19, 2019 and followed dietary patterns of? 29,615 people over the course of 31 years.?
The participants were assessed using questionnaires and dietary history was documented for an average of 17 years. People of various ethnicities?were evaluated on the basis of their?dietary cholesterol and eggs consumption separately. Researchers at Northwestern University found a higher risk of cardiovascular trouble by 17 percent when 300 mg of dietary cholesterol was consumed every day and 18 percent higher risk of overall mortality. The cholesterol was single-handedly responsible without any interference of other fats in the diet.?
When it came to the eggs, they discovered that eating three or four eggs on a weekly basis increased risk by 6 percent of cardiovascular problems, whereas an 8 percent higher risk was observed for mortality. During the 31 years, 5,400 medical events related to cardiovascular trouble occurred, and 6,132 cases of death by several causes had occurred.
As the data was collected during a single visit, long-term eating patterns do not figure in the study. Accuracy could be lacking where changes in diet are not taken into account.?“The take-home message is really about cholesterol, which happens to be high in eggs and specifically yolks,” said co-author Norrina Allen, associate professor, Northwestern University Feinberg School of Medicine in the press release.?
The Latest Research Contradicts Previous Findings
The study that had changed the notion of eggs being a cause of cholesterol came out in April 1999 in JAMA and only found a possible link to type 2 diabetes. Studies conducted in Japan and China only confirmed this study that originally said that?eggs do not cause heart related problems.?
Another important study was published on May 7, 2018, in the American Journal of Clinical Nutrition that observed 128 people suffering from prediabetes or type 2 diabetes. Half of them were asked to eat 12 eggs per week for three months while the other half ate two or fewer eggs weekly. Both groups avoided saturated fats and followed a weight loss regime with healthy fats.
After a six month follow up, there was no change in the cardiovascular risk factors and high blood pressure. Thus, this research also fell in line with past studies.The latest research by Northwestern University does not corroborate these studies and make new revalations. Nevertheless, eating egg whites and avoiding the yolks are recommended by the authors for its nutritional value.??
Related video: Are Brown Eggs Healthier Than White? (Provided by Cooking Light)
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