Eggs - Yolk or No Yolk!

For decades we were warned against eating egg yolks because of the cholesterol in the yolk. Now doctors are saying that eating an egg a day is healthy.  The yolk contains many helpful  nutrients that can lower heart disease, including protein, vitamins B12 and D, riboflavin, and folate.  In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation, which researchers are beginning to see is a big factor in heart disease.  So when you use only the whites, you are losing a lot of great nutrients, as well as the fat that can keep you from getting hungry throughout the day.

Eggs got a bad rap in the 60s when cholesterol in the blood stream was linked with heart disease. However, recent research has shown that for most people there is only a very weak link between the cholesterol  they eat and blood cholesterol levels. (Harvard School of Public Health, National Institute of Health,  Harvard Study, Harvard Study (2). Your body actually creates cholesterol from other fats you eat, not from the cholesterol you eat. Heredity accounts for about 85% or more of a person’s tendency for high cholesterol.

Saturated Fat versus Cholesterol in our Diets

Research is beginning to show that, for most people, the amount of cholesterol in our diets has much less effect on our blood cholesterol than the amount of saturated fat we eat.  Saturated fat in our diet stimulates the liver to make more cholesterol. Saturated fat is animal fat that is solid at room temperature.

Caveat

A few people, called “responders,” do have blood cholesterol levels that rise very strongly in relation to the amount of cholesterol eaten.  These people should avoid cholesterol-rich foods. Unfortunately, at this point there is no way other than by trial and error to identify responders from non-responders to dietary cholesterol (Harvard School of Public Health).

Cage-Free, Organic Eggs – The Good eggs

If you are going to eat eggs, I’m a strong proponent of eggs from free-range (cage-free), hormone-free chickens. Yes, you pay more. But eggs are such a cheap protein and meal source, even these higher-priced eggs are a bargain. And they have a much higher vitamin and mineral levels and a much better Omega-3 to Omega-6 fatty acid ratio. American diets tend to have a much higher Omega-6 to Omega-3 ration, which can promote disease. (The Importance of the ratio of Omega-3 to Omega-6 essential fatty acids, National Institute of Health). Omega-3 fatty acids are found in fish, eggs, walnuts, flax seed, canola or soybean oil).

So, unless you are a responder, don’t feel guilty about eating your daily egg. Just make sure you accompany it with whole grains and fruit instead of bacon and white toast!