If there is anything called ideal food, then eggs will be the first to compete in the list. Because eggs are available at hand, easy to cook, low price and full of protein. In this article we will know are eggs risky for heart health?
′′ The egg contains all the ingredients necessary for body formation, and so naturally it is highly nutrient-rich,” said Christopher Blasso, associate professor of nutrition at the United States University of Connecticut.
Eating eggs with other foods helps us increase our body’s ability to absorb more nutrients. For example, a study has shown that eating eggs with salads increases vitamin A intake from salads.
But due to high cholesterol, for decades, there has been controversy over eating eggs-many research results suggest that eating eggs increases the risk of heart disease.
An egg yolk contains about 185 mg of cholesterol, which is half the daily acceptable cholesterol levels in the US food policy. According to this policy, 300 mg of cholesterol can be consumed daily.
Does that mean that eggs are actually harming us more than the ideal food?
Cholesterol or a type of turmeric fat that is formed in our liver and intestines, is found in all human bodies.
Usually we consider it ‘bad’. But cholesterol is one of the components of cell membrane or veil formation. Vitamin D in the body and it is also important in the production of testosterone and estrogen hormones.
All our essential cholesterol is made in our body. But cholesterol is also found in animal foods we take such as beef, shrimp, eggs, cheese and butter.
Blood lipoprotein molecules carry and transfer cholesterol to our bodies. Every person sees these lipoproteins have different types and determines whether the risk of heart disease will be created on these personal traits.
Low-density lipoprotein or LDL cholesterol is considered bad cholesterol-which is transmitted from the liver to the arteries and cells. Researchers say this causes cholesterol accumulation in blood vessels and increased risk of heart disease.
However, researchers have definitely not mentioned that there was any link to the level of cholesterol intake and the increased risk of heart disease. This is why the US Diet hasn’t banned cholesterol consumption; the UK has no such ban either.
Instead, the emphasis on reducing associated fat consumption is warned to increase the risk of heart disease. Foods that contain trans fats or artificially made fats, contain high amounts of LDL.
Although some trans fats are found naturally in food derived or produced from animals, most of these types of fats are made in artificial ways. The highest amount of fats are found in margarine, snacks and dipped oil fried and baked foods such as pastries, donuts and cakes.
Meanwhile, eggs without shrimp are the only food that contains high cholesterol but low levels of associated fat.
′′ Although eggs contain higher cholesterol than meat and other animal foods, associated fats increase blood cholesterol levels. This has been explained in many studies over the years,” said Maria Luz Fernandez, a professor of nutrition at the University of Connecticut. Eating eggs has nothing to do with increasing risk of heart disease, which has a recent study.
Egg health discussion has been a little different. Because our bodies are able to nourish the cholesterol we take.
′′ There are certain measures for this in the body, so having cholesterol on the diet for most people is not a problem,” said Elizabeth Johnson, associate professor of nutrition research at Tufts University in Boston, the United States.
A group of researchers led by Johnson analyzed 40 research results in 2015 They found no relationship with heart disease with cholesterol on the food list.
′′ The thing that happens when people take cholesterol with food is that the body reduces cholesterol production,” he said.
And when it comes to eggs, it is said that this cholesterol is less risky than general health risk. Cholesterol does even more damage when it’s engulfed in our arteries. But the cholesterol from the eggs doesn’t burn, says Blesso.
′′ When cholesterol is broken or exposed in contact with oxygen, it causes inflammation, and the egg contains all kinds of antioxidants that prevent it from slipping,” he said.
Also, some cholesterol is good for us. High-density lipoprotein or HDL cholesterol is transmitted to the liver, where it breaks down and emits from the body. HDL doesn’t allow cholesterol in the blood, it is believed to have an effect on the prevention of heart disease.
′′ People should know about what kind of cholesterol is flowing in the blood. Otherwise, the risk of heart disease could be created,” said Fernandez.
What is important is the rate of difference between HDL and LDL in the body, because HDL prevents the harmful effects of LDL.
However, even though most of us can control the cholesterol we eat through liver-produced cholesterol, Blesso said that if a third of people take cholesterol along with food, their blood cholesterol level increases by 10 % to 15
Studies have found that in skinny and healthy people taking cholesterol through food increases LDL levels in their blood. But those who are overweight, stable and diabetic have less LDL in their blood, but HDL increases more, Blesso said.
So if you’re healthy then eating eggs is more harmful to you than the person in the stable. But since your health is good, your blood will have higher HDL levels, so increasing LDL levels won’t be very harmful.
However, a study published earlier this year has challenged the idea that eggs are not harmful to our health. Researchers observe 30 thousand adult humans for 17 years. They find that eating half more eggs every day increases the risk of heart disease at a significant rate and even deaths. (Of course in this test they regulate dietary changes, health and physical activities of the person participating in the exam to separately notice the effect of eggs on them. )
′′ We have found that if a person takes 300 mg of cholesterol excess per person, no matter what food he is from, he increases his risk of heart disease by 17 %, increases the risk of death by 18 %,” says North of Illinois, U.S. – Assistant Professor of Preventive Medicine at Western University Norina Allen.
′′ We also found that consuming half the amount of eggs every day increases the risk of heart disease by 6 % and death by 8 ′′
Although this was one of the major research in the sector, which finds a certain link between the two topics of egg and heart disease risk, it was actually an observation study. It doesn’t say much about cause and effect.
It was created based on information solely self-motivated by participants – here participants were asked what they ate in the previous month or year, then investigated their health matters over the past 31 years.
That means, researchers found out part of what participants were eating, though our diet changes over time.
This study was the complete opposite of the results from previous research. There are numerous studies that suggest that eggs are good for health. An analysis conducted on 5 million people in China, published in 2018, found the whole reversal of the study.
It is said that eating eggs reduces the risk of heart disease. Those who eat eggs every day, their risk of death due to heart disease decreases by 18 Simultaneously those who don’t eat eggs reduce the risk of death by 28
However, as before, this study was observative-i.e. it was actually very difficult to understand cause and effect separately. (Does China’s healthy people eat more eggs or eggs make them more healthier? ) This could really be a big part of the confusion.
Although these research has sparked debate over the effects of cholesterol derived from eggs on our bodies, there are ways that may affect our risk of disease.
One of these is an egg called coline that can save us from Alzheimer’s disease. It also protects the liver.
But it can also have negative effects. Coline metabolizes through good microbiota and turns into a molecule called TMO. Which is later absorbed by human liver. This converted TMAO becomes a type of molecule that increases the risk of heart disease.
Blesso wonders if consumption of coline more than eggs can develop TMAO. He found in a study that after eating eggs, people develop TMAO levels up to 12 hours.
What a study on egg eating and TMAO has found so far, is that TMAO temporarily increases. By the way, TMAO’s association with heart disease is only found in the early stages, which can only be detected during fasting.
From this Blaso looks at how our blood sugar increases after eating carbohydrates, but the increase in blood sugar is only linked to diabetics which is an ongoing process.
This could be because when we eat eggs, we only get positive benefits of egg choline, he said.
′′ Problems occur when the coline goes too large instead of mixing in blood where it first turns into TMO and then TMAO,” Fernandez said.
′′ But in eggs, coline is absorbed and doesn’t go large, so it doesn’t increase the risk of heart disease. ′′
Meanwhile scientists are starting to get ideas about other healthy aspects of eggs. The best source of Lutein is egg yolk. Lutein related to eye viewing and eye disease control.