We've all heard the rumors about eggs and cholesterol. You may have joined the 'egg white only' movement. But the truth is, there is room for whole eggs in an healthy diet.
Eggs are a great source of lean protein, omega-3 fatty acids and a bunch of important nutrients.
The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. When scientists first learned that high blood cholesterol was linked to heart disease, all high cholesterol foods were believed to be the culprit. 25 years later, the scientist have come to see that cholesterol in food is not the cause and that saturated and trans fats have a greater effect. Your body actually uses cholesterol from meat and eggs to make testosterone which increases energy and helps build calorie burning muscle. A study at University of Connecticut found that the fat in egg yolks actually helps to reduce LDL ("bad" cholesterol). The American Heart Association says the recommended daily limit of dietary cholesterol is 300 milligrams for people with a normal LDL levels. One egg contains 185 milligrams of dietary cholesterol, so unless a doc has told you not to, you're free to eat whole eggs.
Really, eggs are almost a perfect food. They contain almost every essential vitamin and mineral our bodies need to function. It is one of the few food sources of vitamin D and contains 7 grams of protein. They contain Omega-3s, B6, B12, riboflavin, folate, and choline all of which may actually help prevent heart disease. L-arginine, an amino acid found in eggs, are key to the body's production of protein and the release of growth hormones. Leucine, an another amino acid, helps to regulate blood sugar levels. The yolk contains most of these vitamins and minerals and half the protein. If you eat the whites alone, you miss out on these benefits!
It is really all in how you prepare the egg. If you cook it in saturated fat laden butter and serve it with saturated fat laden bacon, than yeah, you cholesterol will be impacted. Try frying them in olive oil. If you are making omelets or frittatas or something that requires more egg, sub some of the whole egg with egg whites so you don't overdo it. Balance is key to all.
Time to get cracking!
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