Controversy around eggs and cholesterol

How can you not like eggs?! They are incredibly easy to make and very nutritious.

I am often asked if eggs can be eaten every day. I assume you also are hearing that you should avoid the yolk because is high in fat and can raise your cholesterol!  What is with this bad reputation?

I tend to eat a lot of eggs. Who doesn't love a good omelette or poached eggs?

I think you’ve heard many times that you should be mindful of consuming too many eggs as their cholesterol content is rather high. I have even heard this ridicules recommendation that eggs should only be eaten once per week to avoid cholesterol issues. Is this really true?

Fortunately, it’s not!

For years we have been told that dietary cholesterol should be kept to a minimum as will positively decrease blood cholesterol levels and promote overall health. Although this theory makes logical sense, it doesn’t quite match up, as our bodies are much more complex than our logical thinking.

Our body is able to regulate the level of cholesterol. When dietary intake of cholesterol is decreased, the liver is producing more cholesterol, leaving total cholesterol levels relatively unchanged. On the other hand, if cholesterol intake is increased, the liver produces less cholesterol, and again, total cholesterol will not be considerably altered.

Let’s be clear, I am not suggesting that we should consume dietary cholesterol in meats or sausages, without limits, but we should expect cholesterol levels to remain rather stable over a larger range of dietary intake.

You may ask why the body would even produce cholesterol if cholesterol is “bad”, and that’s a common thinking.

My answer is that, there is no such thing as bad or good cholesterol! In fact LDL, called “bad” cholesterol and HDL, called “good” cholesterol are not even cholesterol. They are lipo-proteins responsible for transporting cholesterol in the body.

Cholesterol is one of the most important substances in the body. It acts as an antioxidant against dangerous free radicals within the blood. Cholesterol is also necessary for the synthesis of sex and adrenal hormones. These hormones increase bone density, improve memory and much more. Cholesterol is also important for the production of vitamin D that is essential for calcium absorption, immunity and cancer prevention.

When there are high levels of undesirable substances in the blood caused by highly processed “unhealthy” foods or sugars, cholesterol levels rise in order to combat these substances.

In conclusion, cholesterol levels will not decrease by avoiding eggs or even decreasing dietary cholesterol intake (butter, dairy, meat) but rather improving overall food by eating healthier in general and avoiding the other harmful types of foods I previously mentioned.

My recommendation is to combine your healthy eating with frequent physical activity and both you and your cholesterol levels will be in even better shape!

Here are few great reasons to get cracking:

• One egg contains 6 grams of high-quality, perfect protein that contains all 9 essential amino acids we can’t produce.
• One egg contains 3.5 grams of healthy fat and only 1.5 grams of saturated fat. This is the reason why eggs don’t promote bad cholesterol.
• Eggs are one of the only foods that contain naturally occurring vitamin D, aka sunshine vitamin.
• Eggs are a good source of choline, an essential micronutrient, important for healthy liver function, nerve signalling and normal brain development.
• Eggs are great for the eyes. According to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles, eggs prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Also, lutein and zeaxanthin in eggs may lower the risk of developing cataracts.
• Eggs promote healthy hair and nails because of their high sulphur mineral and vitamin B12 content.

Remember that organic free-range eggs are always better. Conventional eggs usually contain hormones and antibiotics.

Here is wishing you a long and active life. It’s your time!

Maria Pawlicka  M.Sc., BAA, CNP

Certified and Registered Nutritionist