As I am sure you have realised, eggophobic is a word which I have just made up to describe a very sad condition which I often identify in my clients and the people I speak to. I am continually frustrated when I hear that people won’t eat eggs, falsely believe that eggs raise cholesterol levels, or best of all use eggs but throw the yolks away!
The idea that we should avoid eating eggs because of their high cholesterol content is an area where the public has been seriously misled. There is so much misinformation, partly driven by the pharmaceutical industry which is more than happy for 1/3 of people over 45 in the UK to be prescribed statins (cholesterol lowering drugs), with their annual cost to the NHS of £450 million! A select group, such as those diagnosed with FH (Familial Hypercholesterolemia) or other blood lipid disorders should take statins under the guidance of their GP, but for most people they are best avoided.
Let me explain – cholesterol is actually produced in the body and only 1/3 of the levels in our blood come from the foods we eat. Cholesterol is actually an important substance in the body and performs a number of vital functions. Artificially lowering cholesterol levels using drugs may actually be setting people up for even bigger problems. Amongst a host of undesirable side-effects such as muscle pain, depression, and liver and kidney problems, statins slash the level of CoQ10 in the body, one of the most powerful heart-projective anti-oxidants.
More interestingly, there is very little scientific proof that higher levels of circulating cholesterol are actually harmful to our health. Like so many things in the body there is a balance, and generally as our dietary intake goes up, the levels produced naturally by the body go down, and vice versa. If you cut dietary cholesterol intake, the body actually produces more of its own to compensate! Take drugs to lower the level and you potentially damage the whole regulatory system and upset the balance within the body.
Incomplete and misinterpreted studies in the 1980’s labelled eggs as a high-cholesterol food to be avoided. This led to a big reduction in the number of whole eggs which people consumed, although most people never considered the huge quantities included in processed food. Scientists are now learning that it is in fact the high levels of inflammatory agents in the blood which damage our blood vessels, lead to the laying down of arterial plaque and ultimately cause heart disease. This inflammation isn’t caused by naturally occurring cholesterol, but the over-consumption of trans fats and refined sugar, processed food, stress, smoking, and an imbalance of omega-3 to omega-6 in the diet.
Eggs are one of the most nutrient-dense things you can eat. The majority of that nutritional value is in the yolk, including most of the vitamins, minerals and particularly the anti-oxidants which help to reduce inflammation in the body. Eggs contain calcium, iron, lutein, folate, zinc, phosphorous, selenium, biotin, choline, thiamine, B-vitamins etc. – the list goes on. The yolks contain all of the fat soluble vitamins, A, D, E and K, and all of the essential fatty acids. Throw the yolks away and you are getting rid of about 90% of the goodness!
Eggs are a great source of high-quality protein, with around 7g in a large egg. A 2008 study detailed in the International Journal on Obesity¹ showed that people on a calorie restricted diet who consumed two eggs for breakfast rather than a bagel with the same number of calories, showed a 61% greater reduction in BMI (body mass index), a 65% greater weight loss, a 34% greater reduction in waist circumference and a 16% greater reduction in body fat after just 8 weeks. Participants were more satisfied after eating eggs, less hungry later, and therefore more likely to adhere to their diet. It is thought that it was the protein in the eggs which contributed to satiety, another great reason to eat eggs, meat or other protein for breakfast, and not cereal (see my earlier blog).
Equally interesting in the study is that total cholesterol, levels of HDL and LDL cholesterol and triglycerides did not differ between the groups, showing further evidence that consuming eggs has no effect on cholesterol levels. More recent studies even show that eating whole eggs raises the level of HDL (good cholesterol) but not LDL (bad cholesterol).
I have two caveats about consuming eggs. Firstly, a small number of people will be intolerant to egg, but you will likely only know this if you have had a food allergy test or get obvious symptoms. If you are intolerant, and have cut out all egg-containing products, I would bet that your diet is close to ideal anyway as it will be predominantly fruit, vegetables, fresh meat and fish.
Secondly, the health benefits which I mentioned are based on eating free-range organic eggs, from chickens able to forage and enjoy an outdoor life. Keeping chickens in battery cages may now have been outlawed in the UK, but in 2011 50% of the eggs produced in this country still come from birds housed in the ‘enriched’ colony cages with a bit more space and a perch, and generally fed on corn or soy. This supposedly more closely mimics their natural environment (????), but I’m not sure if you asked one of those chickens that they would agree! Yet again, if you choose to eat mass-produced processed and packaged goods, there is a good chance it will contain lower-quality egg from caged birds, and you are more likely to be damaging rather than enhancing your health.
The ratio of omega-3 fatty acids to omega-6 fatty acids is far better with free-range organic eggs, and it is the skewing of this ratio caused by eating too much omega-6 fats which leads to inflammation within the body and ultimately heart disease. The ratio of omega-6’s to omega-3’s should be around 2:1, but modern eating habits and our preference for processed food, grain fed meat and vegetable oil has led to it being nearer 20:1. This overconsumption of omega-6 fats interferes with the function of omega-3’s, with all of their health-giving benefits such as reduced arterial plaque, lower blood pressure, and very importantly reduced inflammation – there is that word again. Eating free-range organic eggs or even omega-3 enriched eggs from the supermarket, with their improved omega-3 to omega-6 ratio, will help to keep inflammation down.
I am lucky that I live in a rural area, and I can literally look out of my bedroom window and see my neighbours free range birds which lay me the most fabulous eggs, with thick shells and bright yellow yolks. I made the mistake a few months ago of getting some ‘value’ eggs from the supermarket as they were on a massive end of day discount. The difference was incredible; the shells were thin, the yolk a nasty pale colour and the flavour non-existent. Never again! And yes, I eat a minimum of 2 eggs every day (often more) and have done for several years, my cholesterol levels are fine, and regardless I wouldn’t take statins if you paid me to do so!
There you have it, a real eggstavaganza of information! Hopefully you have learnt something, or at least been led to do your own research. Please go below and let me know if you have any questions or comments.
Beth @ Merlin Fitness
1. Vanderwal JS et al. Egg breakfast enhances weight loss. Int J of Obesity, published August 5, 2008
