Enemy of those people with high cholesterol and close friends of those who want an increase in muscle mass.
The egg has dragged for many years a heavy load that deserves to be released once and for all.
Let’s unveil the popular myth of egg and cholesterol …
Importance of cholesterol in our body
Before putting cholesterol on the bench of the accused, you first have to understand the importance it has in our body.
Because … did you know that cholesterol plays an essential role in our body and we could not live without it? Cholesterol is a structural molecule that is part of the cell membranes. Thanks to it, our body is able to make certain steroid hormones like estrogen, testosterone and cortisol. In addition, it is important to note that without cholesterol, our body would not be able to produce vitamin D. And precisely for these reasons, our body has generated its own mechanisms to ensure a constant supply of cholesterol.
In fact, our liver is able to produce and regulate blood cholesterol levels by lowering their production when we eat cholesterol from food.
What is the relationship between egg and cholesterol?
A medium-sized egg contains 186 mg of cholesterol, equivalent to 62% of the recommended daily intake.
For decades, egg has been one of the first foods suppressed in the diet of those with hypercholesterolemia, a metabolic maladjustment characterized by elevated blood cholesterol levels.
But … what is the danger of having high cholesterol?
Hypercholesterolemia is one of the main risk factors for heart disease.
That said, it could be concluded that the higher the consumption of eggs, the higher the cholesterol in the blood and, therefore, the higher the risk of heart disease.
And until recently, this has been the most popular popular belief …
What does science think about it?
In recent years, scientific studies have been conducted that have succeeded in breaking the association between egg consumption and increased cholesterol and the risk of cardiovascular disease.
The results have been clear: despite its high cholesterol, the egg hardly increases cholesterol and does not promote the development of heart disease.
In 70% of the people studied, consumption of 1-3 eggs daily did not cause changes in total cholesterol and LDL levels, but did cause an increase in HDL cholesterol.
With regard to increased risk of heart disease, scientific evidence confirms that people who eat whole eggs are no more likely to develop heart disease than people who do not eat eggs.
In addition, several studies have found that egg intake may even decrease the risk of stroke.
Finally, the consumption of eggs enriched with omega 3 can cause a reduction in the level of triglycerides, a factor also associated with heart disease.
So … can you consume eggs in complete safety?
All the results indicate that a consumption of 3 eggs per day does not endanger the health of a healthy person.
Unfortunately, the effects of eating more than 3 eggs per day have not yet been studied.
Even so, the egg is not just cholesterol.
Egg is one of the most complete and nutritious foods that exists: it contains the nine essential amino acids, vitamins, minerals, antioxidants, high protein and choline and healthy fats, among other nutrients.
This brilliant nutritional profile makes it a very healthy food with multiple health benefits:
It protects against macular degeneration and cataracts due to its high content of two antioxidants: lutein and zeaxanthin.
It contributes to increase muscle mass and improves bone health thanks to its high quality animal protein content.
It contains important amounts of choline, an essential nutrient for the brain.
It increases satiety and therefore can help you lose weight.
The best option when buying eggs are eggs enriched with omega 3 or eggs from hens raised to grass, as they are much richer in healthy fatty acids and important fat-soluble vitamins.
Do not forget that the yolk is the part of the egg that concentrates most of the nutrients except the protein, contained in the clear.
Fried eggs, boiled eggs, broken eggs … No matter what the shape of the commas. Eggs are a delicious and very healthy food. If science trusts your consumption, why would not you?