A new American study reignites the debate on egg consumption and cholesterol levels
Good news for those who have cholesterol problems and have so far had to limit their consumption of eggs or even exclude them: according to research conducted in the United States, they do not contribute to raising levels, making them dangerous for your health. According to scholars, this applies to both LDL that for the HDL, i.e. respectively for the so-called “bad” cholesterol and for the “good” cholesterol. But experts curb enthusiasm and clarify how many and how they should be consumed.
The research was conducted by a team led by Nina Nouhravesh, del Duke Clinical Research Institute of Durham, North Carolina. The scholars took into consideration two groups of people, for a total of 140 subjects who had a previous history of cardiovascular events. The first was made to eat 12 or more eggs per week, while the second was limited to a maximum of 2. At the end of the observation period, it was seen that there was no negative effect either for LDL or for HDL. In reality, there would even have been a slight improvement in the general condition in those who had consumed more eggs.
According to Nouhravesh, “It is a small study, but reassures us that eating fortified eggs is acceptable with regards to effects on lipids over a four-month period, even among a high-risk population.” Nouhravesh also clarified that the misunderstanding lies in the fact that “they are usually consumed together with buttered toast, bacon, and other processed meats that are not heart-healthy choices.”
Regardless of the exam criteria, “However, eggs should not be demonized, as has happened in the past. It was believed that they could influence cholesterol, also increasing cardiovascular risks over time, but many studies have shown that the combination of nutrition and lifestyle counts. The single value of the egg alone does not change the risks, as has been shown to happen with alcohol and cigarette smoking for other pathologies.”
“The fact that many studies have disproved the ‘bad reputation’ of eggs does not mean that you can consume 10 a day, of course. Even those with high cholesterol levels, however, it can reach 2 or 4 per week. It is important to include them in a Mediterranean diet, therefore above all vegetal with many vegetables and which also contains cereals (better if whole), nuts, and olive oil. On the contrary, their exclusion in favor of a lot of meat, cheese, sausages, and sweets will have a negative impact on cholesterol levels,” clarifies the expert.
Another aspect not to be overlooked is the difference between yolk and egg white. Their composition is radically different: the yolk is made up of a greater quantity of fats, but also of vitamins (in particular A, D and E) and mineral salts. Egg white, on the other hand, has a higher percentage of proteins and this is why it is favored by athletes or those who follow a high-protein diet.
Precisely regarding fats, a non-negligible aspect of the research concerns the fact that Dr. Nouhravesh and her team offered the research participants not “normal” eggs, but “fortified”, i.e. enriched with vitamin D, group B vitamins, iodine, selenium, Omega 3, and other nutrients.
In the United States itself, many doctors advise those with cholesterol problems to increase their intake of Omega 3, even with supplements. The advice is to limit yourself to general indications which include up to 300 milligrams per day, also because a quantity of cholesterol is useful for our body, which in fact also produces it independently.
“On the other hand, it is difficult to generalize why our body produces a certain quantity of cholesterol even on its own, because it serves to give rise to the structure of the membranes, sexual hormones, cortisone, and bile salts. Some individuals, genetically predisposed, produce it in excess and may even follow a strict diet regarding cholesterol intake, but still have higher levels. Let us not, therefore, demonize eggs, but let us focus on the food pyramid, which also visually indicates the quantities and proportions between the foods to be consumed,” concludes the expert.