Eggs

Easter Sunday is this weekend so I thought it would be the perfect time to write a post about eggs….Happy Easter everyone!

 

In the past people were often told to stay away from eggs, or at least the yolk, due to their high cholesterol content. It was thought that consuming high dietary cholesterol would affect the amount of cholesterol in our blood and raise our risks for heart disease (makes sense). However, research has since shown that consuming foods high in saturated and trans fats have more of an affect on our blood cholesterol levels than consuming actual cholesterol. While it is more accepted that it is ok for healthy people to consume eggs in moderation, some patients with high cholesterol levels or established heart disease are still told to stay away from eggs. In a recent study of 32 adults with coronary artery disease, participants were randomized to consume either breakfast with 2 eggs, 1/2 cup of egg beaters, or a high carbohydrate breakfast for 6 weeks. No significant differences were found in the cardiac risk factors measured (flow-mediated dilatation, lipids, blood pressure, weight) and the authors concluded that there were no adverse effects of daily egg consumption on cardiac risk factors in their participants during the 6 week trial.

So eggs aren’t bad, But are there benefits to eating eggs?

Yes! Eggs are a great source of protein, and multiple vitamins and minerals. It also contains lutein and zeaxanthin, carotenoids that can help to prevent macular degeneration (a cause of age related blindness). In a study with 33 adults >60 years old, consuming 1 egg per day was found to significantly increase serum levels of lutein, and zeaxanthin without increasing serum lipids or cholesterol concentrations.  Eggs also contain omega 3 fatty acids, which is the good kind of fat that is also found in fish.

 

Bottom line – Most people can enjoy and even benefit from eating eggs

 

Try my Banana Egg Mash up for an easy way to add an egg in your day :)

 

References

1. Am Heart J. 2015 Jan;169(1):162-9. doi: 10.1016/j.ahj.2014.10.001. Epub 2014 Oct 7. Effects of egg ingestion on endothelial function in adults with coronary artery disease: a randomized, controlled, crossover trial. Katz DL, Gnanaraj J, Treu JA, Ma Y, Kavak Y, Njike VY.
2. J. Nutr. October 2006 vol. 136 no. 10 2519-2524. Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations. Elizabeth F. GoodrowThomas A. Wilson,Susan Crocker Houde,Rohini Vishwanathan,Patrick A. Scollin,Garry Handelman,Robert J. Nicolosi
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2 comments on “Eggs

  1. Janis mom
    March 26, 2016 at 4:24 am

    I learned new things about eggs! They can help with my premacular degen. Thanks for the info!

    • carynfasko
      March 26, 2016 at 4:31 am

      Glad I could help!

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