I am a huge fan of eggs due to their protein quality. For avid exercisers and weight conscious individuals, the egg can provide valuable nutrition. As a source of protein, the egg white provides all essential amino acids, which are easily digestible. So what is the problem? The egg yolk provides a substantial amount of cholesterol. Who needs all that cholesterol? Just remember 1 egg yolk is equivalent to your recommended daily intake of cholesterol.
If you love egg yolks, the American Heart Association recommends that you limit your intake to 2 or 3 yolks per week. Recent research suggests that consuming 3 or more egg yolks is almost equivalent to smoking cigarettes in relationship to atherosclerosis, a condition of arterial plaque. This cardiovascular risk increases over time (years) whether you smoke or consume egg yolks frequently. The study analyzed data from 1231 men and women with a mean age of 61.5 year to determine risk. Bottom line was that regular egg yolk consumption ( >3 per week) inferred a risk 2/3 of smoking, especially for those individuals at high risk for cardiovascular disease.
If you love eggs, you should practice a ratio of 1 whole egg to 2 egg whites or change to an egg alternative. Options include Eggbeaters®, only using the egg white of the egg (discard the yolk), or use a 100% egg white substitute (I buy mine at Sam’s Club). You can also substitute egg alternatives in recipes without compromising the result. You may not be able to enjoy the egg over easy (not recommend due to risk of Salmonella but oh so good!), however, you can indulge in a great and nutritious breakfast or snack of egg white omelets or muffins (see recipe below).
Egg “Muffins” Recipe
Muffin Pan (6 or 12 cups)
Nonstick Olive Oil Spray
100% Egg Whites or Eggbeaters®
Ingredients as desired: Onions, Green peppers, spices (pepper, cayenne pepper, garlic or onion powder, etc.), spinach, mushrooms, or whatever vegetable sounds delicious
Lean meat if desired (chopped Canadian bacon, chopped turkey pepperoni, bacon bits)
Shredded cheese (low-fat or soy variety is optimal)
Grease/Spray muffin cups. Mix desired spices into egg mixture. Fill muffin cup (?to ¾ full) with mixture. Add desired ingredients and/or cheese. Bake at 350°F until egg is fully cooked (insert toothpick or knife and should exit clean), approximately 20 to 25 minutes. Store in refrigerator for up to 7 days. Microwave at HIGH for 30 seconds and serve. Serve with whole grains and/or potato.
By Larissa T Brophy, MS, RD, LD
Tags: AHA, cutting calories, dietitian, Eggbeaters, eggs, health, heart disease, losing weight, Nutrition, protein, RD, Recipe Modification, registered dietitian, Setting Goals, weight loss, weight loss tips
Larissa,
Where did the recommendations for cholesterol intake come from? What is the research at supports the recommendations of 300mg per day?
Also, the study that compares consuming egg yolks and smoking is a joke. The funding is biased, it is observational and based off of questionnaires. 13% of the participants have diabetes and the mean age is 62. The data cannot be inferred to the public and is unreliable.
The latest research demonstrates that dietary cholesterol does not influence serum cholesterol.
Also, the yolks contain all of the nutrients: fat soluble vitamins, choline, zeaxanthin, lutein, b vitamins…you also claim that the egg whites are good sources of protein, which they are; however, the yolks are more concentrated in protein.
To sum up, do not discard the yolks.
Hello Jared,
Thank you for your feedback.
The cholesterol recommendations are from the American Heart Association (http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp) and by The National Heart, Lung and Blood Institute’s National Cholesterol Education Program (NCEP) Adult Treatment Panel (ATP III) guidelines for cholesterol. Additionally, have you looked at a food label lately. At the bottom of the Nutrition Facts label (most products), it clearly states the recommended intake for cholesterol is 300 mg (regulated by the Food and Drug Administration).
I agree there are endogenous (internal production of cholesterol) and exogenous (food sources of cholesterol) as well as enterohepatic circulation (reabsorption) of excreted cholesterol in bile. Some individuals have high production of internal cholesterol due to genetics, however, many individuals have high blood cholesterol from eating too much cholesterol and the wrong type of fats. In some individuals, I feel dietary modifications of cholesterol intake will have a huge impact on serum cholesterol. Remember that cholesterol and saturated fat intake go together.
As to the research, it would be unethical with our current knowledge to perform an experimental study. Sometimes you have to take what you can get when it comes to data. Perhaps the comparison to smoking is a stretch but the reported outcome of regular egg yolk intake is consistent with the current knowledge (remember the scientific method and making a theory).
In our society of excess food intake, we receive those mentioned nutrients from other food sources.
Finally, I do not disregard the benefit of an egg yolk for some folks but in my house, I totally discard the yolk. I get plenty of nutrition from other foods and more healthful food sources.
Larissa
Hello Larissa,
Thank you very much for the response.
I know who make the recommendations for cholesterol. What I was wondering is how did those groups come to the conclusion that 300 or 200 mg per day would be the most beneficial? There is no other country that has recommendations for daily cholesterol intake. There is no scientific basis for the numbers that the U.S. has set for dietary cholesterol intake.
Also, I agree that some people are “responders” to dietary cholesterol which is because of their genetic make-up and that some individuals do indeed over produce endogenous cholesterol. However, most of the population does not have this issue.
There is no “wrong” type of fat. Foods should not be lumped into categories of good or bad, wrong or right. Eating saturated fat is not wrong or bad just as much as eating cholesterol is not. It is not black and white or life and death to consume saturated fat. The whole lipid hypothesis has been busted. There are far more studies that fail to demonstrate the relationship between saturated fat intake and heart disease than ones that dare able to (probably because there funding persuaded them to find a positive correlation). Check out “Types of dietary fat and risk of CHD” by researchers at Harvard School of Public Health in the Journal of the American College Nutrition (2001). Busted.
Yes I do agree that we live in a society of excess. However, that excess is not excess lutein, choline, zeaxanthin, and fat soluble vitamins….it is an excess of refined carbohydrates, corn and soybean products and low nutrition density calories. To say that this society obtains excess of the nutrients found in egg yolks is a mistake. Choline, lutein, and zeaxanthin are found abundantly in fruits and vegetables….which are clearly under consumed in the U.S.
I also believe that to discard the yolk is wasteful. It is unfortunate to throw away food when we live in a world that has extremes of excess and poverty at the same time.
Hello Jared,
I totally understand your perspective, but as a dietitian of 20 years, I have to disagree. I would much rather promote fruit and vegetable consumption over an egg yolk. I also realize the ambiguity in research supporting or disputing saturated fat and cholesterol intake, however, I am a firm believer and supporter that it does matter. Why do vegetarians have better health indicators? Why do I see a significant reduction in lipid profiles when individuals change their food intake to a more healthful plate?
I have had this debate with many, so I respectfully decline to comment any further.
Larissa