01/12The truth behind egg yolks and cholesterol
THE TRUTH BEHIND EGG YOLKS AND CHOLESTEROL: An egg is a powerhouse of nutrients, but for a while eggs yolks have been demonised as people think they raise the blood cholesterol levels. In 1973, the American Heart Association insisted people to cut down on their egg consumption so as to protect themselves against heart disease. But is it really true that eggs affect your heart health?
NUTRIENTS: Egg yolks are rich in vitamins A, D, E, B12 and K, and minerals such as folate, iron and riboflavin. One large egg has approximately 185 mg of cholesterol, all of which is in egg yolk. But you will be surprised to know that dietary cholesterol is not the major cause of unhealthy blood cholesterol.
03/12The real culprit
THE REAL CULPRIT: What causes high cholesterol are trans fats and added sugars and not dietary cholesterol! Since high blood cholesterol was associated with heart disease, scientists thought the foods that have high cholesterol are the culprits. But now researchers have come to the conclusion that cholesterol in the food is not the real demon but trans fats are. Hydrogenated vegetable oil is high in trans fats.
Egg whites are a great source of protein, but there is definitely space for whole eggs in a healthy diet. Unless you are advised by your doctor not to have egg yolk, here are some reasons why you must have it.
BENEFITS: Our body needs cholesterol to make testosterone, which boosts our energy levels. A study conducted at the University of Connecticut found that the fat in egg yolks helps to reduce the LDL (bad cholesterol).
GUIDELINES: According to the American Heart Association, daily recommended dietary cholesterol intake for people with normal LDL should be 300 mg. So, if your cholesterol levels are high then you should consult your doctor before you decide to include egg yolk in your diet.
STUDY: A study from Harvard School of Public Health published in the Journal of the American Medical Association found that people who ate seven eggs per week were not at an increased risk of heart disease as compared to people who ate less than that. Around 17,000 Americans were tracked for 14 years to reach this conclusion.
HOW: When we eat foods that have cholesterol, the cholesterol breaks down in the gut and is not absorbed as a whole molecule. On the other hand, trans fats break down into short chains of fatty acids which get linked and are responsible for increasing the cholesterol level.
08/12Eggs are one perfect food
EGGS ARE ONE PERFECT FOOD: Whole eggs are a perfect food with almost every essential mineral and vitamin needed by our body. It is one of the few foods that have vitamin D. Whole eggs are full of B vitamins, omega 3 fatty acids, B6, B12, folate and choline, all of which are associated with protecting heart. L-arginine, an amino acid found in egg, is important for the release and growth of several hormones. When you eat only egg whites, you miss half the protein present in eggs and many other essential nutrients.
PREPARATION: Cooking and preparation play a very important role in how your egg remains after cooking. If you are frying your egg in butter with saturated fat, it can have a negative impact on your cholesterol level. Use olive oil instead.
10/12Choose organic eggs
CHOOSE ORGANIC EGGS: Organic eggs come from the chicken that are given no antibiotics, fed pesticide-free food and are cage-free. Eggs of organically raised chickens are rich in Omega-3. Omega-3 cannot be produced by our bodies, so it must be obtained from the diet.
VERDICT: Whole eggs are a power packed food that one must include in their healthy diet. Eating eggs yolks in moderation is definitely not bad for health.
TIP: People who have diabetes should avoid eating foods that have cholesterol. But your diet is not the formative force behind the cholesterol in your body. Your body creates cholesterol in much larger amounts than what you consume from food. Almost 85 per cent of cholesterol in the body is produced by the liver.