Afraid of EGG?

Not About Egg.... Again? It's certainly a good read..

 

Q: Dave, what's your stance on egg yolks? I recently saw the following recommendation from another well known internet personal trainer: "Don't be afraid of the yolks - that's where all the nutrients are and that's what makes eggs a complete protein - and forget the cholesterol in an egg... dietary cholesterol in the egg doesn't affect blood levels and the egg yolk has enough lecithin in it to emulsify 3 times the amount of fat that is actually in the egg." What do you think of those comments? Aren't egg whites alone a complete protein?

 

 

A: It's true that in the past, whole eggs, including the yolk, may have been demonized unfairly. For decades, consumers have been bombarded with messages about how eating foods high in cholesterol will elevate their risk of high blood cholesterol, atherosclerosis and heart attacks, but very few people really understand cholesterol and its role in the body. As Dr. Michael Eades once said, "The average American doesn't know exactly what cholesterol is, but is quite certain that it's dangerous."

 

It is definitely overly simplistic to say that the saturated or animal-derived fats cause heart disease. It is even more simplistic and incorrect to suggest that foods high in dietary cholesterol such as egg yolks, will always lead to an increase in cholesterol in the blood. Many other factors are involved, including the type of saturated fat and the big-picture of what else is consumed in the rest of the diet.

 

Recent research has been showing that the cholesterol in eggs is handled by most people's bodies in a way that doesn't cause heart disease and that dietary cholesterol does not necessarily translate to increased blood cholesterol or an unfavorable ratio of HDL to LDL cholesterol. A real and much bigger danger than saturated fat or cholesterol is the trans fatty acids found in hydrogenated oils, and other processed fats and oils, as well as a skewed ratio of too much omega-6 relative to omega-3.

 

After a recent study published in The Journal Of Nutrition, Dr. Robert Nicolosi at the University of Massachusetts said, "Our data show that eating an egg a day isn't a factor for raising cholesterol."

A study reported at the 2006 experimental biology meeting in San Francisco made similar findings. The researchers discovered that when people ate three or more eggs per day, the amount of low density lipoprotein (LDL) in their bloodstream did in fact increase as previously reported. However they also found that the subjects actually made bigger LDL particles which were less likely to enter artery walls and build up as artery-clogging plaque. As a result of these and similar findings, head researcher Christine Green said that a growing body of scientific evidence suggests that eggs shouldn't be considered a "dietary evil."

 

Whole eggs have a lot going for them nutritionally speaking. The egg yolks contain a highly bioavailable source of lutein and zeaxanthin which are carotenoids that protect against cataracts and macular degeneration. (Green and yellow vegetables, particularly spinach and corn are also rich in these carotenoids, but it's only recently that eggs were studied as a dietary means of providing these valuable nutrients).

 

Eggs are a great source of high biological value complete protein and the protein is split almost evenly between the yolk and the white. One large egg contains 6.3 grams of protein with 3.5 grams in the white and 2.8 grams in the yolk. The egg white is a complete protein, containing all the essential amino acids. Some people suggest that whole eggs are more "complete foods" than egg whites, which may be correct from a nutrient perspective, but the egg white is most certainly a "complete protein" if you are referring to the characteristic of containing all the essential amino acids.

 

Although eggs appear to have been largely exonerated, it may be premature to suggest to the entire general population that eating yolks in "unlimited quantities" is safe for ones health or wise from a caloric perspective. Researchers from the University of Connecticut Department of Nutritional Sciences found that some individuals do experience an increase in plasma cholesterol following egg consumption, whom they referred to as hyperresponders. However, they also found that 70% of the population experiences a mild increase or no change in plasma cholesterol even when fed large amounts of dietary cholesterol (hyporesonders). Therefore, they suggested that dietary recommendations for egg consumption should not be generalized to include everyone.

When considering how many whole eggs to eat, you need to consider calories, not just nutrition or health impact. Whole eggs are not low calorie foods - they are very calorie dense, while egg whites are extremely low in calories, which is why egg whites are one of the top choices for lean protein on fat loss and bodybuilding diets.

 

The yolk contains all of the fat and most of the calories (a large egg contains 75 calories and 5 grams of fat. So, when you are budgeting calories, you can get the protein while saving on calories by going with mostly egg whites, which contain only 17 calories each. By virtue of caloric restriction alone, this is going to limit the number of whole eggs you could use within a hypo caloric diet that is well balanced with other foods and macronutrients.

 

One reason I have often suggested throwing out most of the yolks is not because they are necessarily "hazardous to your health," but simply due to the high caloric content of whole eggs. This is the reason why so many bodybuilding and fitness minded people today eat so many egg whites. In fact, many people purchase egg whites by the jug or carton so that they don't have to do any cracking and separating.

 

However, it is probably not necessary to throw out all the yolks. I often suggest keeping one whole egg with your omelets and other egg recipes, so you can obtain the many valuable nutrients found in the yolk that are not present in the white.

 

Dr. Andrew Stoll, writing in the Omega-3 Connection says, "Egg yolks, long banished from the breakfast table, are extremely good for you. The yolk naturally contains lutein and zeanthanthin, which are the light absorbing biochemical pigments that are powerful antioxidants. A recent study suggests they may protect the eye from cataract formation due to oxidative damage by ultraviolet radiation. Lecithin, another component of egg yolk, is an important constituent of all cell membranes."

 

Some critics point out that the yolk also contains arachadonic acid, which is a precursor to inflammatory substances, and that some people are particularly sensitive. However, other authorities point out that even if you were eating a dozen whole eggs a day, it's not likely to be the arachadonic acid that's causing the problems, but rather the imbalance between the arachadonic acid and the omega 3 fatty acids which so many people are deficient in today.

 

Perhaps another solution is to use omega-3 eggs whenever your recipes or menus call for a whole egg. Omega eggs have higher levels of omega-3 fatty acids than normal because the hens are fed foods such as flax seed, fish oil or a special type of algae. Artemis Simopolous, MD has long recommended the consumption of eggs from free ranging hens. She says, "Lab tests showed that the eggs from our free ranging hens contained 20 times more omega 3 fatty acids than the standard supermarket eggs. They had a ratio of omega 6 to omega 3 fatty acids of 1 to 1 while the supermarket eggs had a lopsided ratio of 20 to 1."

 

Although the omega eggs don't provide nearly as much omega 3 as eating the fish itself, and egg companies are starting to play "marketing games" with their nutrition label claims, it doesn't hurt to add more omega-3 into your diet, as most people are deficient or sub optimal in their current intake. If you eat fatty fish (like salmon) and other food sources of omega 3's or if you take fish oil supplements however, then spending extra on omega eggs is certainly not a necessity.

 

As a healthy competitive bodybuilder, I've been known to consume 12-24 egg whites a day as a lean protein source, and I'll also include 1-2 whole omega-3 eggs as well. During muscle-gaining programs, when my calorie requirements are higher, I may consume even more whole eggs.

In concluding, let me point out that (1) I don't know which group you are in - the 30% hyperresponder group or the 70% hyporesponder group, (2) I don't know your cardiovascular health status, (3) I am not a clinical nutritionist, and (4) controlling blood lipids with nutrition can be a complicated science.

 

So before you increase your intake of egg yolks arbitrarily, consult a knowledgeable physician or registered dietician first for recommendations given your personal situation, especially if you have been diagnosed with high blood cholesterol and or heart disease or if you have the genetic predisposition.

 

If you have no health contraindications, then including an egg yolk a day, (maybe more, provided you stay within your calorie limits), will do more good than harm as the yolks will provide you with valuable nutrients. As Dr. Nicolosi pointed out in the recent Journal of Nutrition Study, "People who avoid eggs completely may be missing an opportunity to consume vital nutrients that can help prevent age-related macular degeneration." 

 

References

Applegate, E, Nutritional and functional roles of eggs in the diet. Journal of the American College of Nutrition, 19:90005, 495S - 498S, 2000, University of California at Davis.

 

Fernandez ML., Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12. Department of Nutritional Sciences, University of Connecticut

 

Herron KL, Lofgren IE, Sharman M, Volek JS, Fernandez ML, High intake of cholesterol results in less atherogenic low-density lipoprotein particles in men and women independent of response classification. Metabolism. 2004 Jun;53(6):823-30. .Department of Nutritional Sciences, University of Connecticut, Storrs, CT, USA.

 

Herron and Fernandez, Are the current dietary guidelines regarding egg consumption appropriate? J. Nutr, 134: 187-190, Jan 2004. Dept of Nutritional sciences, University of Connecticut

Kritchevsky SB.J Am Coll Nutr. 2004 Dec;23(6 Suppl):596S-600S. A review of scientific research and recommendations regarding eggs. Wake Forest University School of Medicine,Winston-Salem, NC, USA.

 

Nicolosi, R, et al, Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations, J. Nutr. 136:2519-2524, October 2006, Center for Health and Disease Research, University of Massachusetts Lowell, MA

 

Ohman M, et al, Biochemical effects of consumption of eggs containing omega-3 polyunsaturated fatty acids, Ups J Med Sci, 113(3): 315-323, 2008, Uppsala University Hospital, Sweden

 

Vander Wal JS, et al, Egg breakfast enhances weight loss, Int J Obes (Lond). 2008 Oct;32(10):1545-51. Department of Psychology, Saint Louis University, Saint Louis, MO, USA.

 

Won O. Song, PhD, MPH, RD and Jean M. Kerver, MS, RD, Nutritional Contribution of Eggs to American Diets, Journal of the American College of Nutrition, Vol. 19, No. 90005, 556S-562S (2000)Food and Nutrition Database Research Center, Michigan State University, East Lansing, Michigan