Years ago the health authorities have determined the limits of the amount of cholesterol and eggs that may be consumed per day. This limit was set on 300 mg. of eggs and cholesterol a day. According to this eggs are not recommended food because 1 egg has 186 mg. So, people who struggle with high cholesterol levels must exclude the eggs from the diet, but also people who don’t have high cholesterol and want to keep the levels balanced.
But this is not so simple and eggs have nothing to do with elevated cholesterol levels
During the 70` the medicine community established a new hypothesis called the lipid hypothesis.
According to this hypothesis the cholesterol levels in the blood increase if the diet is rich in saturated fats and cholesterol.
As a result, the high cholesterol levels in the blood cause numerous cardiovascular diseases.
In principle all of this seems very logical, but it is not true.
The levels of cholesterol in the blood are not determined by the cholesterol contained in the diet.
As a result, the cardiovascular diseases are not determined by the levels of cholesterol in the blood.
As a matter of fact cardiovascular diseases are not linked to the total of cholesterol in the blood. According to the WHO data the high levels of cholesterol has opposite effects of what it was thought. High cholesterol levels means less deaths caused by cardiovascular diseases.
The link between high levels of cholesterol and cardiovascular diseases
Here is how the cholesterol works in the body.
Cholesterol is an important element of the membrane of the body`s cells. It is produced by the body itself. It`s important element for the synthesis of the amorphous hormones, testosterone and estrogen and vitamin D.
All the cells in the body and organs like intestines and liver produce the cholesterol and keep it stable and balanced. The cholesterol in the diet doesn’t affect the levels of cholesterol in the blood because if you consume high amounts of cholesterol the body produces less and vice versa.
In order to reach its destination which are the cells, the cholesterol has unique transportation system. Since it is a lipid it can`t travel easily through the blood because it is aqueous. So, it travels wrapped in proteins.
LDL or low density proteins don’t carry the cholesterol to the cells. HDL or high density proteins carry the cholesterol. This is difference between bad and good cholesterol.
The difference between the HDL and LDL cholesterol
HDL cholesterol is the good cholesterol. In case of slightly elevated HDL cholesterol in the blood there are buildups, so it doesn’t cause problems.
The problems occur when the cholesterol is transported by the LDL lipo-proteins. The cardiovascular diseases are linked to the elevated levels of LDL cholesterol or bad cholesterol in the blood.
There are different types of LDL cholesterol. There are large and small LDL particles. The levels of LDL cholesterol in the blood are not as important as the numbers of these particles. Those who have elevated numbers of small particles in the blood are more exposed to the risk of developing cardiovascular disease than those with small amount of large LDL particles.
The relationship between eggs and cholesterol
The results of 17 researches show that there is no link between the risk of developing coronary heart disease and the daily consumption of only 1 egg.
The risk is not higher even for people with some genetic variations which make them more sensitive to high cholesterol then others.
According to all these researches eggs are not harmful, so it`s perfectly safe to have them for breakfast even up to 3 eggs a day.
A research conducted on people divided in two groups shows amazing results. The first group consumed 3 whole eggs every day and the other one consumed non yolk substitute. The results show that the group that consumed the eggs every day had improved cholesterol profile which is important because it protects from cardiovascular diseases and the levels of the good cholesterol were carried by the HDL particles.
They also reduced the levels of triglyceride in the blood.
The levels of insulin and insulin resistance which are the causing factors of diabetes were also reduced.
All of these factors are actually risk factors for developing cardiovascular diseases and all of them were reduced in the group that consumed 3 eggs every day.
So everything we were told about eggs is wrong.
Eggs are healthy. They contain big amounts of the nutrient choline which is very important for the proper function of the entire body, from the creation of cells to the function of the brain. It is believed that the choline deficiency is the reason for neuronal and liver diseases and atherosclerosis.
They contain the important antioxidants zeaxanthin and lutein which protect from cataracts and macular degeneration. So, in order to protect and improve the sight you need to consume eggs.
Eggs are important source of bioavailable and complete proteins which are 100 % absorbed. 3 whole eggs contain 21 gr. of protein.
Which eggs to consume?
According to a UK study the eggs from the free range hens are better than the eggs from caged hens because they have better nutritional profile. The free range hens get the much needed vitamin A and E and the omega 3 fatty acids from eating insects and grass. The caged hens are usually fed only with feed, so the eggs lack the important nutrients. It is possible to get almost the same results with caged hens if these nutrients are added to the feed.
In order the eggs to be truly organic – code 0 the hens need to be fed from completely organic farming. The first difference between these eggs and the free range hens– code 1 is that the free range hens are raised in complete freedom and fed with the needed nutrients.
The nutritional quality of the eggs depends on the feeding. If you don’t enrich the feed the nutritional quality of the eggs will be the same for both hens.