Eggs and cholesterol - a threat to your health?
Eggs are considered a high-quality source of protein. But critics still warn that regular consumption would increase cholesterol levels. Is that true? Are eggs really cholesterol bombs?
Eggs are true nutrient wonders with a very high nutrient density. Two eggs a day are enough to meet the need for Vitamin K. Vitamin K plays an important role in the metabolism of our bones, making it one of the most prescribed drugs for osteoporosis in Japan. In addition, Vitamin K is of great importance for blood coagulation and regulates, among other things, the calcium level in the blood.
True nutrient bombs
Eggs also contain large amounts of iron, phosphorus, Vitamin A, B2, B12, E and D, as well as selenium, zinc, Calcium, sodium, potassium, Biotin, choline and folic acid. It should be noted, however, that the feeding of chickens has a significant influence on the nutrients contained in the egg. Studies show that eggs from chickens that have a wide food range, around two-thirds more Vitamin A, twice more Omega-3 fatty acids, three times more Vitamin E, four to six times more Vitamin D, and seven times more Beta-carotene contain around a third less cholesterol and a quarter less saturated fatty acids than the eggs from chickens that are fed only with grains. So there are not only moral reasons for relying on eggs from a biological standpoint.
But above all, eggs are true protein bombs. An average egg of size M contains a good six grams of Protein, per 100 grams it is on average about twelve grams. The yolk has the higher protein content. For every 100 grams of edible portion, there are a good 16 grams of protein, but also almost 32 grams of fat. The egg white is quite different: here the protein content is a good 11 grams, fat is almost none. For a normal egg, the egg whites make up about 60 percent of the weight, the egg yolks about 30 percent, the rest is accounted for by the shell.
Eggs contain not only very much, but also very high-quality Protein. No natural food has a higher biological value. This means that the Protein from eggs can be used particularly well by our body.
If you want to get the full benefit of all these nutrients, you have to rely on the whole egg, because the egg white contains hardly any nutrients except Protein. The advantage: although the yolk is very fatty, it consists of a very large proportion of valuable Omega 3 fatty acids.
Eggs as cholesterol bombs?
However, the yolk also contains large amounts of cholesterol, which is why people were warned long before a generous consumption of whole eggs, because a high cholesterol level in the body can lead to artery calcification. However, new studies show that the concern is unfounded. The cholesterol fed through the food has hardly any influence on the body's cholesterol level. Trans fats are much more dangerous here. Our body is able to recognize the added cholesterol and regulate its own production accordingly. So if you don't suffer from too high blood lipids or Diabetes, you don't have to worry if you regularly eat eggs. According to current studies, up to one egg per week is considered safe, and in many cases it has even been shown that eating eggs can reduce the risk of strokes and heart attacks.
The overall context is particularly important, i.e. what the diet basically looks like. It makes a significant difference whether the eggs are part of a balanced and healthy diet or are consumed with large amounts of Bacon as a second breakfast after a large plate of Pancakes with neat maple syrup. By the way, an ideal combination consists of eggs and potatoes, as the biological value can be increased immensely in this way. Against this background, various observational studies, which repeatedly put eggs in a bad light, can also be viewed critically. As a rule, these studies do not take into account the entire diet and lifestyle.
Culinary variety, only not raw, please!
The beauty of eggs is that they are easy to prepare, but offer an enormous variety of preparation options. Only the consumption of raw eggs, as you know it from the cult film Rocky, should be avoided. Although the mode of consumption, with the exception of biotin, has no influence on nutrient intake, raw egg contains larger amounts of Avidin, which can cause stomach problems, digestive problems, nausea and also skin problems. In addition, the risk of Salmonella must be considered. Raw eggs should therefore only be placed on the table to a very limited extent, for example together with fresh beef tartare. In this case, however, it is highly recommended to resort to very fresh eggs and eat the meal immediately.
Conclusion: courage towards the egg!
Eggs are fantastic foods with a wide range of uses. If you want more Protein and less fat, you can of course rely on pure egg white or stretch the whole eggs with egg white, for example with a scrambled egg. Healthy people do not have to worry about cholesterol levels when eating up to one egg a day. With higher amounts it depends on the individual case, because not every body reacts the same to supplied cholesterol.