Few things are as confusing as the research pertaining to our diet. Scientific evidence changes almost instantly it seems, leaving the general public constantly asking, “What should I eat?” It doesn’t help that the media gives too many “experts” a voice and opinions are so varied. In the past year, eggs have been a nutrition hot topic again. They say we can put them back on the table, but what does this mean and for whom? Eggs are indeed a high source of dietary cholesterol, but they are also a great source of protein, folate, vitamin B12, and vitamin D (which are great for your health). Let’s examine some of the new evidence.
New research is suggesting (that is the key word) that it is not so much dietary cholesterol as much as the mix of fats that can raise your blood levels of cholesterol. In most healthy individuals, moderate egg consumption (an egg a day) can be part of your diet and have little effect. Bottom line: if you are healthy, have no issue with cholesterol or your blood sugar, or your weight, it is okay to consume eggs in moderation.
On the other hand, if you have issues controlling your LDL or have diagnosed diabetes, you may want to rethink a daily egg at breakfast. Research has demonstrated, consistently through the years, that heart disease was increased in people with diabetes that consume whole eggs. A whole egg will still have more fat and calories than an egg white or even two, so if you are watching your weight, be aware of the choice. If you have any of these issues, the guideline is still to limit your egg yolk consumption to no more than three a week.
All in all, moderate egg consumption is safe, but if you go beyond that, you may be at risk for heart failure later in life. Also, be aware of what you eat with your eggs. If you have bacon and fried potatoes, you are adding to the fat load of the meal. Pair eggs with healthy grains, vegetables, or fruit to make it a healthy, well-balanced meal.
I hope this clears some things up when it comes to eggs and your heart health.
Have a good month, Angela