The egg is one of the foods that have been the most controversial subject among all nutritionists.
One argument says that ‘egg is good for you’ and the counter-argument will say that ‘egg is bad for you.’
The cholesterol factor in the egg is the bone of contention that heats the augments for and against this super-food.
The whole din of controversies on eggs was set in motion by the American Heart Association (AHA) which recommended not more than 300mg cholesterol intake per day to ward off cardiovascular diseases.
A single large boiled egg alone contains about 185mg of cholesterol. If this is the case, two eggs a day can give you heart disease as per the recommendations of AHA.
So the egg is bad for you. Can this be true?
NO… not at all.
AHA’s recommendation failed to state whether it is the good cholesterol (HDL) or bad cholesterol (LDL) that should be limited.
The cholesterol that is deposited into your blood and the cholesterol you eat is not equal anyways.
Keeping aside the cholesterol aspect; those traditional critics of the egg has failed to value the numerous health benefits this wholesome food has.
Let us have a look at some of the best health benefits of eggs those make it one of the unavoidable food items that you should have in your daily menu.
Eggs Are Good For Weight Loss
It may be a bit surprising for you to know that egg is good for weight loss.
Whenever you have eggs included in your food; you are not going to feel hungry for many hours at least.
The egg is unusually filling and satiating.
Like the other protein-rich foods, this food also contains the most satiating macronutrient.
Egg and meat are placed very high on Satiety Index; they make you feel less hungry and help you in arresting the urge to have high calories food.
In one of the studies on 30 overweight women, it was found that eating two eggs for breakfast made them feel full, and they ate very few calories for the next 30 hours or more.
There are also other studies in which the participants who were fed on egg breakfast showed a significant amount of weight loss results as compared to those who were on bagel breakfast, in 8 weeks.
In another controlled trial — the best kind of research – good things happened with people who took three eggs daily as part of a controlled weight-loss diet.
The important outcome of this study was a significant reduction in weight, improvement in blood cholesterol levels, and a substantial decrease in inflammation.
The egg breakfast diet not only suppresses your appetite but also provides you with a whole lot of essential vitamins and nutrients.
Always the protein-rich food like the egg is good for quicker satiation and for creating reduced interest in high-calorie foods.
Eggs Is A Nutritious Wholesome Food
The egg is an amazing food that contains essential vitamins and nutrients excellent for health. It is a nice food that contains most of the required nutrients in little amounts each.
In the below-given graph, you can see all the important nutrients that are contained in a single boiled egg.
It contains about 75 calories and 10 grams of protein and fats.
The white of the egg is pretty much only the protein and water.
The egg yolk contains abundant nutrients, vitamins, and antioxidants that cannot be found in any other single food on earth.
The people, who have been opposing egg yolk for “hearty” reasons, should know that egg yolk has Omega-3 fatty acid that is exceptionally good for the health of the heart.
The cholines nutrient, which is good for cell membranes and signaling molecules in the brain, is found in the egg yolk.
Nearly 100 mg of choline nutrient is found in a single egg yolk; it is the best natural source to get this nutrient that most people are lacking.
The Cholesterol In The Egg Is Good For Health
In the past, people frowned at the egg as it was thought to be creating most of the cholesterol issues and heart diseases.
The old notion was that eating egg yolks will dangerously increase your blood cholesterol (even today most nutritionists hold on to this false impression).
The truth is something very different; all the cholesterols are NOT bad for health.
Consuming cholesterol-rich food like the egg does not necessarily increase the bad cholesterol in the blood.
Cholesterol is a very important nutrient that our body should have.
It contributes to building up cell membranes and body growth. It is also essential for producing many hormones.
The medical community and most people are very slow to reverse the outdated and hypothetical recommendations of the American Heart Association on eating egg yolk.
Eating eggs has the least impact on heart diseases. It is from the findings of recent medical research done on thousands of people suffering from heart ailments.
It is also true that the ‘cholesterol set point’ already exists in our body; the liver usually produces more than 2 grams of cholesterol every day even without any cholesterol food we eat.
When we eat more eggs, the brain signals the liver to produce a lesser amount of cholesterol.
The eggs do not increase the LDL Cholesterol level in any significant amount.
Egg contributes to the increase of High-Density Lipoprotein (HDL) cholesterol which is very important for our good health.
Good cholesterol (HDL) does not lead to the development of heart disease or stroke.
Some of the research conducted on the implication of eggs’ cholesterol on health, it was found that two eggs per day can increase up to 10% HDL cholesterol in 6 weeks.
The cholesterol contained in a large boiled egg is not even 5% of the cholesterol that is naturally produced by our liver daily.
Egg Is Good For Your Eyes
If your eyesight is becoming weak and the vision is getting blared, probably your body lacks two very important nutrients found in the egg; Lutein and Zeaxanthin.
These two are very powerful antioxidants that are very helpful in protecting the health of the retina by preventing cataracts.
Right amounts of Lutein and Zeaxanthin nutrients ward off possibilities of macular degeneration and cataracts.
As we get older, it is good for us to have at least two eggs a day for the better health of the eyes.
Vitamin A is another excellent nutrient present in the egg that can do a lot of good for your eyes. Most of the gradual vision impairment cases occur mostly because of grave deficiency in Vitamin A.
Egg Is A Good Source For Protein And Amino Acids
If you are into regular workouts in a gym to shed fat and build up lean muscles, you might have been advised by your trainer to include a few ‘egg whites’ in your daily diet plan.
The egg white is rich in high-quality protein that can be easily be absorbed by our body.
The body must get a regular supply of good protein for the regeneration and build-up of every sort of cell and tissue in our body.
The egg is the best natural source of healthy protein. From a single large boiled egg, our body can get up to 6 grams of protein.
The amino acid is the building block that helps the protein to grow and protect cells and tissues.
A greater part of our cells and tissues are made up of amino acids. They are very important for the body in carrying out many functions, and they determine even the structure of the cells.
The amino acid requirements of our body can be amply supported by the eggs we eat.
The proteins and amino acids in the egg are excellent for the body to build lean muscles, strengthen the bones, cell structures growth, and maintenance, besides maintaining a balanced blood pressure level, etc.
Egg Prevent Heart Diseases And Stroke
In the past, nutritionists outrightly condemned eggs as the number one culprit for heart diseases and strokes.
The natural cholesterol found in the egg was thought to be the villain.
Thanks to the many scientific research and studies conducted in the past decades on eggs to unearth the goodness and importance of eggs for good health.
I came across a synthesized result of 17 major studies, which included 263,938 participants in total; the results’ analysis claimed there is NO significant connection between consumption of eggs with heart diseases and stroke.
The eggs may not be all that good for people with diabetes as they can increase the risk of heart diseases. This awareness is based on the statistical association of eggs’ impact on the person with diabetes; the exactness of this assumption is still under research.
The Bottom Line
In the end, it is good to note that most previous assumptions on eggs’ impact on health hazards are not true. At least, this is what the latest studies and research suggest.
Eggs will not increase LDL cholesterol as it was previously assumed to be. There is a very rare possibility that eggs can cause heart diseases.
There are some studies that suggest that people with diabetes, who already has a weak metabolism, could avoid having egg as food. Diabetes patients are more prone to heart diseases and the cholesterol found in the egg can aggravate heart diseases in them.
Eating an egg or two is not going to make any big difference in cholesterol.
Going by the findings and recommendations of recent studies, up to 3 whole eggs per day is safe and healthy.
There is no evidence to prove that more eggs a day can cause any serious harm to health.
There is a variety of essential vitamins and nutrients in the egg readily available for our bodies.
Not having an egg in our diet is a big loss. If you avoid eggs, you may have to have a lot of other varieties of diets to get the nutrients and vitamins found in the egg.
When you know about the great amounts of nutrients contained in the egg, I am sure you too will agree with me that there is hardly any other food that is as perfect as the egg.
Lastly, keep these points in mind:
- Don’t believe in the ideas of sensationalistic food-fads who are clamoring for banning the egg
- Include eggs in your daily diet along with varied nutrient-rich whole foods
- Eat 2 to 3 eggs a day and test your cholesterol levels after 60 days to see if the egg is really bad for you.