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Eggs and Cholesterol. How Many Eggs Can You Safely Eat?


Eggs are among the most nutritious foods on the planet. However, eggs have gotten a bad reputation because the yolks are high in cholesterol. In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake. People believe that if you eat cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead. Let us explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word. When we hear it, we automatically start thinking of statin medication, heart attacks and early death. But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane. It is also used to make steroid hormones like testosterone, estrogen and cortisol. Without cholesterol, we wouldn’t even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available. Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol. But when we eat cholesterol rich foods, the liver starts producing less.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least egg yolks (the white is mostly protein and is low in cholesterol). Common recommendations include a maximum of 2-6 yolks per week. However, there really isn’t much scientific support for these limitations.

Eggs and Heart Disease

Don’t eggs increase the risk of heart disease? This theory came from the idea that eating saturated fat and dietary cholesterol increases the risk of atherosclerosis and other heart diseases. Research over the last decade confirms that dietary cholesterol appears to have little, if any effect on blood cholesterol, and there’s no evidence to show saturated fat consumption increases the risk of heart disease, so avoiding eggs for this reason doesn’t make much sense.


The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead. Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

What’s So Healthy About Eggs?

7Look up the nutrition facts for egg yolks, and you will find, it reads more like a multi-vitamin than a food that has been demonized due to its saturated fat content. Just 3 egg yolks, not including the whites, provides over 50% of your daily need for Vitamin D and Selenium, over 40% of Vitamin B12, over 25% of Vitamin B5 and Phosphorous, and over 15% of Iron, Folate, Vitamin A, Vitamin B6, and Vitamin B2. These same three egg yolks also provides 8 grams of protein and 7% of your daily omega 3 fats. Egg yolks also contain the carotenoids, lutein and zeaxanthin, which are antioxidants believed to help prevent against degeneration and chronic disease.

Eggs Have Plenty of  Health Benefits

Let’s not forget that eggs are about more than just cholesterol… they’re also loaded with nutrients and have various other impressive benefits:

    • They’re high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts.
    • They’re very high in choline, a brain nutrient that over 90% of people are lacking in.
    • They’re high in quality animal protein, which has many benefits – including increased muscle mass and better bone health.
    • Studies show that eggs keep you fuller for longer, reduces appetite and help you lose fat.

Eggs also taste amazing and are incredibly easy to prepare.

So even if eggs were to have mild adverse effects on blood cholesterol (which they don’t), the benefits of consuming them would still far outweigh the negatives.


Having eggs for breakfast is good for losing weight



According to a study, having eggs for breakfast is good for losing weight, as it keeps people satiated for a longer time. We eggsplores…

Barring vegetarians, who doesn’t love having eggs for breakfast? Whether they’re sunny side-up, scrambled, in the form of omelette or our good ol’ anda bhurji. Some of us egg lovers even revelled in the slogan ‘Sunday ho ya Monday, roz khao ande’. However, in recent times, eggs have gained notoriety owing to their cholesterol content. As a result, health-conscious people, especially celebs, only consume egg whites, and some have even gone to the extent of banishing eggs completely. But now, a study conducted in the UK says eggs are the best way to cut the flab. That’s because eggs can keep people fuller for a longer duration of time, compared to the other food options consumed for breakfast. And this, in turn, helps people who are desperate to munch on snacks such as biscuits, chips and other junk food. We asked experts in the city, if the study holds true.

Keeps you fuller
Anything that contains high protein gives a stomach-filling effect. Eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption throughout the day. A study has claimed that the leucine that is found in eggs plays a unique role in the regulation of muscle protein synthesis and Insulin signalling. So, the introduction of food which is rich in protein — for example, eggs — in the diet, while reducing the consumption of complex carbohydrates in the body, also helps to burn the body fat. This, in turn, helps in controlling your hunger and food cravings, explains consulting dietician Dr Sunita Dube. Egg whites, she says, are low in calories and helps in losing weight.
Agrees consultant nutritionist Niti Desai. She says eggs contain protein and fat, which give the feeling of a full stomach for a much longer time. Also, eggs have definite calories — so, the caloric intake at breakfast is more or less fixed and restricted. On the other hand, the quantity of other popular breakfast options such as upma/poha can range from half katori to two katoris. All these factors make eggs an excellent breakfast option.

What about cholesterol?
Health consultant Dr Parul R. Sheth says, “An egg contains about 212 mg of cholesterol, all of which is present in the yolk. And the recommended amount of cholesterol is about 300 mg per day. It is true, therefore, that eating too many eggs can increase your cholesterol level. But studies have pointed out that eating four or fewer egg yolks each week does not increase your risk of heart disease.” She adds, “To be on the safer side, you can eat only the egg whites; these have no cholesterol.”

Don’t avoid them completely
Egg yolks contain a hefty dose of cholesterol compared to egg whites. However, they are also a source of unsaturated fat and protein, as well as vitamins and minerals. And so, you should not avoid them completely. Consume them occasionally because they also contain food sources of natural vitamin D. Egg yolks contain 23 per cent of your daily choline recommendations and meets 6 per cent of your daily folate needs. Half of the protein found in egg yolks have an orange colour because of plant pigments Lutein and Zeaxanthin. Both these pigments support eye and muscle health and helps in easy absorption, opines Dr Dube.

How much to have?
Dr Sheth says, “You can eat as many egg whites as you wish since they contain almost no fat and cholesterol. Boiled, scrambled, poached or omelettes — without butter — in moderation (one egg with yolk per day) is fine.” Your age, sex, body weight, and level of physical activity determine your calorie intake. A normal adult with a sedentary lifestyle should not consume more than four to five eggs a week, advises Dr Dube.

Eggs: A Delicious Way To Protect Your Sight

February 17th, 2017

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Eggs are delicious, convenient and easy to prepare — and they’re an excellent source of nutrition for people of all ages. And now research shows that eggs have positive effects on eye health.

A single large egg provides an abundance of nutrients:

6 grams of protein, which is 13% of the recommended daily amount based on a 2,000-calorie diet
5.0 grams of total fat; 1.6 grams of saturated fat. An egg’s saturated fat is relatively low compared with its calorie content.
125 milligrams of choline and 24 micro-grams of folate, which are essential for normal cell function and brain development.
Vitamins A, D, E, B12, B6, riboflavin and thiamine, and minerals calcium, potassium, phosphorous, iron and zinc.
166 micro-grams of lutein and zeaxanthin, essential nutrients for eye health

Age-Related Macular Degeneration
ARMD is caused by thinning of the macula, an area in the back of the eye that controls how well you see things in the center of your vision and how well you see detail. Risk factors for ARMD include smoking, high blood pressure, obesity and having light-colored eyes. Sun damage, age and heredity can also contribute to deterioration of the macula.

Currently, there is no treatment for ARMD, but eating foods rich in lutein and zeaxanthin is related to a lower risk for ARMD. Lutein and zeaxanthin protect the macula in two ways. They help build up macular pigment, which protects the macula by filtering out damaging rays from the sun. And they act as antioxidants, slowing any macular damage that does occur.
Eggs and Eye Disease
Eggs are one of the better sources of lutein and zeaxanthin, the substances that naturally give color to richly colored fruits and vegetables and to egg yolks.

Lutein and zeaxanthin are also key components of the human eye, and eating foods that contain them is thought to help preserve good eyesight and prevent vision loss. Although dark-colored vegetables such as spinach contain more of these nutrients than eggs do, the lutein and zeaxanthin in eggs is more bio available, which means that your body absorbs them more easily from eggs than from spinach or dietary supplements.

The two leading causes of vision loss are age-related macular degeneration (ARMD) and cataracts. These two conditions occur mostly in people ages 50 and older. Eating foods that provide lutein and zeaxanthin now can lower your risk for ARMD and cataracts later in life.

Healthy Heart and Healthy Eyes
As people have become more aware of the effect of blood cholesterol on heart health, they’ve been quick to banish eggs from their diets — too quick.

Recent studies have shown that eating an egg a day has very little effect on the amount of cholesterol in the blood of healthy adults.

The small rise in LDL or “bad” cholesterol that can occur in some people from eating eggs is offset by a rise in HDL, the “good” cholesterol.

With all this new evidence, it’s time to take a new look at the benefits of consuming eggs for eye health. So go ahead and enjoy an eye-healthy omelet today!

A cataract occurs when the healthy clear lens of the eye begins to get cloudy. The lens lies behind the iris and pupil of the eye and focuses light on the retina. A cloudy lens can’t properly focus light, causing vision to become progressively blurry.

Sun damage, diabetes, smoking, air pollution and heavy alcohol consumption are among the risk factors for developing cataracts.

Visual aids such as stronger glasses or better lighting can help with cataract symptoms for a while, but surgery to replace the lens is the only treatment for advanced cataracts.

The best ways to prevent cataracts are to wear sunglasses and to consume foods that contain antioxidants, especially lutein and zeaxanthin, which can help slow damage.

Image source: NECC & Content Source:


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