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They are whole eggs and yolks egg bad for you, or good?

Depending on who you ask, whole eggs are healthy or unhealthy.

On the one hand, they are considered an excellent and inexpensive source of protein and various nutrients.

On the other hand, many people believe that egg yolks can increase the risk of heart disease.

So are the good or bad for health eggs? This article explores both sides of the argument.

Why are eggs sometimes considered unhealthy?

Whole eggs have two main components:

• The egg :. The white part, which is mostly protein
• Yolk :. Part of yellow / orange color, containing all types of nutrients

The main reason for eggs were considered unhealthy in the past, is that the buds are high cholesterol .

Cholesterol is a waxy substance found in food, and also made by your body. A few decades ago, large studies linked high blood cholesterol to heart disease.

In 1961, the American Heart Association recommends limiting dietary cholesterol. Many other international health organizations did the same.

Over the next decades, egg consumption worldwide decreased significantly . Many people replace the eggs with cholesterol-free egg substitutes who were promoted as a healthier option.

Conclusion :. For decades, it was believed that eggs to increase the risk of heart disease because of their high cholesterol content

It is true that whole eggs are high in cholesterol

whole eggs (with buds) are undeniably high cholesterol. In fact, they are the main source of cholesterol in the diet of most people.

Two large whole eggs (100 grams) containing about 422 mg cholesterol ( 1 ).

By contrast, 100 grams of ground beef 30% fat is only about 88 mg of cholesterol ( 2 ).

Until recently, the maximum daily recommended intake of 300 mg of cholesterol per day. It was even lower for people with heart disease.

However, based on the latest research, health organizations in many countries no longer recommend restricting cholesterol intake.

For the first time in decades, the US Dietary Guidelines were published January 2016 did not specify a daily upper limit of dietary cholesterol.

Despite this change, many people are still concerned about the consumption of eggs.

This is because they have been conditioned to associate high intake of dietary cholesterol with high cholesterol and heart disease.

That said, just because a food is high in cholesterol, does not necessarily increase cholesterol levels blood .

Conclusion: Two large whole eggs contain 422 mg of cholesterol, which exceeds the maximum daily limit that was in place for many decades. However, this restriction in dietary cholesterol has been removed.

How to eat eggs affects blood cholesterol

Although it may seem logical that dietary cholesterol may raise cholesterol levels in the blood, usually it does not work that way.

allows the liver produces cholesterol in large quantities, because cholesterol is a necessary nutrient for cells.

When large amounts of foods eaten in cholesterol, such as eggs, liver, just begins to produce less cholesterol ( 3 4 ).

By contrast, when it comes to low cholesterol food, the liver produces more.

Because of this, cholesterol levels in the blood do not change significantly in most people when they eat more cholesterol in food ( 5 ).

In addition, we will consider that cholesterol is not a "bad" substance. Actually, it is involved in various processes in the body, such as:

• Used to produce vitamin D .
• produces steroid, such as estrogen, progesterone and testosterone hormones.
• produces bile acids that help digest fat.

Last but not least, cholesterol is found in all membranes of individual cells in your body. Without it, humans would not exist.

Conclusion: When eggs or other foods eaten in cholesterol, the liver produces less cholesterol. As a result, levels of blood cholesterol is likely to remain on the same or only slightly increased.

Do Eggs increase the risk of heart disease?

Several controlled studies have examined how the eggs affect risk factors for heart disease. The results are positive or neutral in their majority.

show that eating 1-2 whole eggs per day does not seem

Studies to change cholesterol levels or risk factors for heart disease ( 6 7 8 ).

What's more, egg consumption as part of a low carbohydrate diet improved markers of heart disease in people with insulin resistance or diabetes type 2. This includes the size and shape of the LDL particles ( 9 , 10 , 11 ).

One study prediabetes who were on a carbohydrate-restricted diet was followed. Those who consumed whole eggs experienced improved insulin sensitivity and greater improvements in markers of cardiovascular health than those who ate egg whites ( 10 ).

In another study, pre-diabetic people on low-carb diets 3 eggs per day ate for 12 weeks. They had fewer inflammatory markers than those who consumed an egg substitute in an otherwise identical diet ( 11 ).

Although LDL ( "bad cholesterol") cholesterol tends to stay the same or increase only slightly when eggs are eaten, HDL ( "good cholesterol") cholesterol usually increases ( 10 12 13 ).

Also, eat omega-3 eggs enriched can help reduce triglyceride levels ( 14 15 ).

Research also suggests that eating eggs on a regular basis can be safe for people who already have heart disease.

One study followed 32 people with heart disease. They did not experience negative effects on heart health after consuming 2 whole eggs every day for 12 weeks ( 16 ).

above all, a review of 17 observational studies with a total of 263.938 persons found no association between egg consumption and heart disease or stroke ( 17 ).

Conclusion :. Studies have shown that egg consumption is generally beneficial or neutral effects on the risk of heart disease

Do eggs increase the risk of diabetes?

Controlled studies show that eggs can improve insulin sensitivity and reduce cardiovascular risk factors in people with prediabetes.

However, there is conflicting research on egg consumption and risk of type 2 diabetes

A review of two studies involving more than 50,000 adults found that those who consumed at least an egg a day were more likely to develop type 2 diabetes than people who ate less than one egg per week type ( 18 ).

A second study in women found an association between high intake of dietary cholesterol and increased risk of diabetes, but not specifically for eggs ( 19 ).

The large observational study mentioned above that found no connection between heart attacks and strokes did actually find an increased risk of heart disease 54% when only people seen with diabetes ( 17 ).

Based on these studies, the eggs could be problematic for people who are diabetic or pre-diabetic.

However, it is important to note that these are observational studies based on self-reported intake of food.

Only show association between egg consumption and an increased likelihood of developing diabetes, such studies can not prove that eggs caused nothing.

In addition, these studies do not tell us what else people who developed diabetes ate, how much exercise they did or what other risk factors they had.

Indeed, controlled studies have found that eating eggs along with healthy diet may benefit people with diabetes.

In one study, people with diabetes who ate a high-protein, high-cholesterol diet containing 2 eggs reductions experienced day fasting blood sugar , insulin and blood pressure, along with an increase in HDL cholesterol ( 20 ).

Other studies link egg consumption with improved insulin sensitivity and reduced inflammation in people with prediabetes and diabetes ( 10 21 ).

Conclusion: The results Studies on eggs and diabetes have been mixed. Several observational studies show an increased risk of type 2 diabetes, while controlled trials show improvement in several health indicators.

Your genes may affect its response to egg consumption

Although eggs pose no health risk in most people, it has been suggested that individuals with certain genetic traits may be different.

However, there is a lot of research on this topic.

The ApoE4 gene

People who carry a gene known as ApoE4 have a higher risk of high cholesterol, heart disease, type 2 diabetes and Alzheimer's disease ( 22 , 23 ).

An observational study of more than 1,000 men found no association between high egg or cholesterol intake and risk of heart disease in ApoE4 carriers ( 24 ).

A controlled study followed people with normal cholesterol levels. A high intake of egg, or 750 mg of cholesterol per day, increased levels of total cholesterol and LDL in ApoE4 carriers more than twice than in people without the gene ( 25 ).

However, these people were eating about 3.5 eggs every day for three weeks. It is possible that eating 1 or 2 eggs may have caused less dramatic changes.

It is also possible that the increase in cholesterol levels in response to the high intake of egg are temporary.

One study found that when ApoE4 carriers with normal cholesterol levels experienced cholesterol levels higher blood in response to a high-cholesterol diet, their bodies began to produce less cholesterol to compensate ( 26 ).

familial hypercholesterolemia

A genetic condition known as familial hypercholesterolemia is characterized by very high levels of blood cholesterol and an increased risk of heart disease ( 27 ).

According to experts, reducing cholesterol levels is very important for people with this condition. Often a combination of diet and medication is required.

Individuals with familial hypercholesterolemia may have to avoid eggs.

cholesterol hyper-responders

A number of people who "hyper-responders" are considered to dietary cholesterol diet. This means that your cholesterol levels in the blood increase when they eat more cholesterol.

Often both levels of LDL cholesterol and HDL increase in this group of people when they eat eggs or other foods high in cholesterol ( 28 29 ).

However, some studies indicate that LDL cholesterol and total cholesterol increased significantly in hyperresponders who increased their intake of egg, but HDL was stable ( 30 31 ).

Furthermore, a group of hyperresponders consuming three eggs per day for 30 days were mainly an increase of the particles of large LDL, which are not considered as harmful as small LDL particles ( 32 ).

What is more, hyperresponders can absorb more antioxidants located in the yellow pigment of egg yolk. These can benefit eye and heart health ( 33 ).

Conclusion :. People with certain genetic traits may see a further increase in their cholesterol levels after eating eggs

Eggs are loaded with nutrients

eggs also have a lot of nutrients and health benefits that need to be mentioned when considering the health effects of eggs.

They are a great source high-quality protein as well as several vitamins and minerals.

A whole large egg contains ( 1 ):

• Calories: 72.
• Proteins :. 6 g
• Vitamin A :. 5% of the RDI
• Riboflavin :. 14% of the RDI
• Vitamin B12 :. 11% of the RDI
• folate :. 6% of the RDI
• Iron :. 5% of the RDI
• Selenium :. 23% of the IDR

then there are many other nutrients in smaller amounts. In fact, eggs contain a little of almost everything the human body needs.

Conclusion :. Eggs are rich in a number of important vitamins and minerals, plus high quality protein

Eggs have many health benefits

Studies show that eating eggs may have several health benefits. These include:

• help keep you safe full: Several studies show that eggs promote satiety and help control hunger so you eat less at your next meal ( 34 , 35 , 36 ).
• promote weight loss: The high-quality protein in eggs increases the metabolic rate and can help you lose weight ( 37 38 , 39 ).
• Protecting brain health: Eggs are an excellent source of Hill , which is important for the brain ( 40 , 41 ).
• reduce the risk of eye disease: Lutein and zeaxanthin in eggs help protect against cataracts disease and macular degeneration ( 13 , 42 43 ).
• decrease inflammation :. Eggs can reduce inflammation , which is linked to various diseases ( 11 20 )

You can read more in this article: 10 evidence-based health benefits of eggs .

Conclusion: Eggs help to keep you full, you can promote weight loss and help protect the brain and eyes. They can also reduce inflammation.

Eggs are super healthy (for most people)

Generally, eggs are one of the healthiest and more nutritious foods you can eat .

In most cases, do not increase much cholesterol levels. Even when they do, often they increase ( "good") cholesterol HDL and modify the shape and size of LDL in a way that reduces the risk of disease.

However, as with most things in food, this may not be applicable to everyone and some people may need to limit their egg consumption.

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