We’ve shared quite a few times before about how consuming a certain amount of eggs (whole eggs) every day doesn’t have the negative health effects that conventional wisdom suggests, but an article published by CNN in ’19 has left many in doubt.

come from CNN

You can see the headline that says “Three or more eggs a week increase your risk of heart disease and early death, study says.”

What to do? Doesn’t that sound scary? However, when I found the study, I found out that it was actually another deliberate media “headline” to get attention, and that the study itself did exist, but the media reports over-exaggerated its meaning.

The study pooled data from six different cohorts of 29,615 people in the United States in hopes of determining whether there was an association between the amount of cholesterol and eggs these people consumed daily and their likelihood of experiencing a cardiovascular event or death.

The study found a correlation between the amount of cholesterol consumed per day and the likelihood of cardiovascular events and death, with a 3.24% increase in the likelihood of cardiovascular disease and a 4.43% increase in the likelihood of death when cholesterol intake was increased by 300 mg per day. The study also found that increasing the daily intake of half an egg increased the likelihood of cardiovascular events by 1.93% and the likelihood of death by 0.71%.

A huge fallacy is that the study concluded that eating at least three more eggs per week may be associated with a higher risk of heart disease and premature death, rather than three eggs per week, which is completely different, just as you train three days a week is a good frequency, but three more days to six times a week may increase the risk of overtraining, which obviously cannot be said to be the risk of training three days a week.

It is also crucial to note that the researchers finally showed that the conclusion is a tendency to observe the data from the study, but it is not certain that there is a causal relationship between the two.

And in itself, our health is related to many factors, the impact of diet on the body is also more, people who consume more eggs per week, often may also be more food intake, more likely to have obesity and overweight risk, and the possibility of cardiovascular problems and premature death of such people will indeed be higher than the average person, but this and a few eggs a week obviously can not be directly linked together, so we can debunk the rumor that this is just an alarmist media misinformation.

Why do people always have misconceptions about eggs?

The reason why people have such an impression about egg yolks is because high cholesterol levels in the body can lead to cardiovascular disease and endanger kidney and heart health, and egg yolks have a high cholesterol content. We always feel that eating what is good for us, so will eating egg yolks cause our cholesterol levels to rise?

The truth is that our daily cholesterol source is divided into endogenous and exogenous.

In simple terms, cholesterol in the blood mainly comes from the body’s own synthesis, and is affected by genes, hormone levels and other factors, cholesterol intake from food will only have a slight impact on blood cholesterol levels.

Why do people always have misconceptions about eggs?

The reason why people have such an impression about egg yolks is because high cholesterol levels in the body can lead to cardiovascular disease and endanger kidney and heart health, and egg yolks have a high cholesterol content. We always feel that eating what is good for us, so will eating egg yolks cause our cholesterol levels to rise?

The truth is that our daily cholesterol source is divided into endogenous and exogenous.

In simple terms, cholesterol in the blood mainly comes from the body’s own synthesis, and is affected by genes, hormone levels and other factors, cholesterol intake from food will only have a slight impact on blood cholesterol levels.

  1. Protein supplement

First of all, eggs are rich in protein, containing 12.8 grams of protein per 100 grams, mainly albumin and ovalbumin, which contains 8 essential amino acids and is very similar to the composition of human protein, so the absorption rate of egg protein is very high, up to 98%. This, combined with the relatively low cost of purchase, makes them one of the best and most reliable sources of protein.

  1. Higher satiety to help with diet control

Eggs as a high-quality source of protein and fat, relatively high satiety, while cooking methods are also more diverse, so eating eggs not only better control appetite can also get a very full nutrition, can help people effectively reduce other foods and excess calorie intake. One study also showed that people who ate eggs for breakfast lost 56% more weight and had more energy than those who ate mainly carbohydrates for breakfast.

  1. Improve memory

The choline in eggs is essential for the synthesis of neurotransmitters in the brain, and is also an important component of cell membranes, helping to improve memory and concentration.

  1. Replenish vitamins and minerals

The egg is called a “whole food” not only because it is rich in high-quality protein and fat, but it also provides a wide range of vitamins and minerals, with 8% of phosphorus, 4% of zinc, 4% of iron, 6% of vitamin D, 3% of vitamin E, 6% of vitamin A, 2% of vitamin B, 5% of These nutrients are essential for the body and play such important roles as repairing body tissues, forming new tissues, consuming energy and metabolism.

  1. Supplement with beneficial fats

100 grams of eggs (whole eggs) contain 11 to 15 grams of fat, mainly concentrated in the yolk, but also very easy to be digested and absorbed by the body, and the monounsaturated fatty acids accounted for 46%-47%, polyunsaturated fatty acids accounted for about 23%-26%, while saturated fatty acids accounted for only 28%-30%, the fatty acid composition is quite reasonable, and the most beneficial to cardiovascular monounsaturated fatty acid content than peanut oil, soybean oil, sunflower oil, corn germ oil such high-quality fat sources are high.

  1. Nutrient-rich helps improve health

Egg yolks are rich in lutein and zeaxanthin, the main pigments of the retinal macula, which help reduce the risk of immune-mediated macular degeneration and age-related cataracts. In addition, the lecithin, triglycerides, cholesterol and lecithin in egg yolks are useful in enhancing neurological function and physical development, preventing mental decline in the elderly and also improving memory in all age groups. In particular, the phospholipids in egg yolk account for about one-third of the total fat, of which more than 70% is lecithin, as well as brain phospholipids, hemolysin and a small amount of nerve sphingolipids. These phospholipids are very helpful in activating cells, maintaining metabolism, basal metabolism and balanced secretion of hormones, enhancing immunity and regeneration, as well as promoting fat metabolism, preventing fatty liver, lowering serum cholesterol and improving blood circulation. macos/deepLFree.translatedWithDeepL.text

By Kenneth

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