One of the most commonly served foods for breakfast, eggs which contain around 78 calories are good vitamins and protein sources. According to nutritionists, we can get six grams of protein for each large egg. Aside from protein, vitamin D and choline are among the other nutrients that we can get from eggs. Due to its high protein and nutrients content as well as low calories found in them, eggs are very popular to dieters especially those who are counting the calories that they take on a daily basis.
We can get a lot of health benefits from eggs. However, there is a controversy surrounding its effect on our heart. Many people ask the question, are eggs good bad for heart? This question has triggered our curious minds maybe because of the fact that egg yolks have cholesterol content in them. Around 186 milligrams of dietary cholesterol are said to be present in a large egg.
To have an unbiased assessment of the controversy, it is best to start with a quick discussion on the health benefits that we can get from eggs. Afterwards, we will evaluate and try to provide a justified answer to the question: Are eggs bad for heart?
Health Benefits From Eggs
Eggs, whether the white part or the yolk, contain a lot of healthy minerals and vitamins. This staple part of our daily breakfast has a lot of nutrients to be highlighted. Aside from protein which is mostly present in the egg white, there are other nutrients like vitamin B2, vitamin B6 and B12 that we can get from eating it. Copper, iron, zinc and other minerals are also present in this part. As for the egg yolk, dietary calories and fats are found in this part in addition to lecithin, vitamins K, E, A and D.
Looking for a complete and affordable high quality protein source? Egg is your best option as it has all the nine essential amino acids. Some egg brands are also marketed as containing omega-3-fatty acids. To support the claims that eggs are highly beneficial to us, a clinical research was released by a team of researchers in the Pediatrics magazine. According to the study, a healthy height will be obtained by kids if we give our young kids just an egg daily for half year, given that their daily diet includes low sugar-sweetened snacks or meals.
Are Eggs Bad for Heart?
Now that we have a background of the health benefits from eggs, let us take a look at the cholesterol controversy surrounding eggs. By having an extensive look at its saturated fat and cholesterol content, there is a good chance that we can come up with a justified answer to the question: Are eggs bad for heart.
In the past decades, eggs are viewed as less of a healthy one than a risk. This notion was due to the high cholesterol content we can get from eating eggs. However, several clinical studies were conducted in the past years to extensively assess how eggs affect our heart health.
Based on what I have gathered from several health resources, this is my thought. Are eggs bad for heart? This is a no as long as we have them in moderation. To justify this claim, below are some research findings published in known magazines and journals supporting my position.
Research Findings to Answer, Are Eggs Bad for Heart
Research featured in the May 2018 issue of Heart claimed that egg is a good substitute or alternative to apple in the popular saying “an apple a day keeps the doctor away.” After studying the health of half million subjects aged above nine years, researchers found them to have less stroke and heart disease risk after taking an egg on a daily basis.
As for those who are worried that eggs might be risky for those who have diabetes, then they should have a look at research again in the May 2018 issue of The American Journal of Clinical Nutrition. According to experts, the cardiovascular risk factors of the participants who were diagnosed with Type 2 diabetes and prediabetes were not increased after the subjects have eaten at least a dozen of eggs on a weekly basis for a quarter.
Another study with findings supporting the heart health benefits from eggs is the one published in the 2013 issue of the British Medical Journal. This research opposed the common thinking that a patient’s stroke or coronary heart disease risk can be increased if a person eats an egg daily. The finding has been backed by a research in the Journal of American college of Nutrition which argued that those who had one egg serving a day have reduced stroke risk by 14 percent.
Strengthening my argument and position in the controversy, are eggs bad for heart, is a study featured in the 2017 issue of the Journal of Nutrition. A team of researchers claimed that the bad cholesterol or the low density lipoproteins is improved with every egg consumed by 38 healthy participants. This study shows that including eggs in the daily diet of healthy people could actually boost their cholesterol profile.
Additional Notes to Consider
Now that we know the answer to the controversy – are eggs bad for heart, here are some additional notes to ponder when preparing, cooking and eating eggs.
We know that eggs are not that bad to our heart. I think what we need to consider is how we cook and prepare it as the other ingredients we add to it and the method as to how we prepare it could cause the unhealthy effects.
For instance, for those who are cautious about their cholesterol levels are recommended to have their eggs poached. If you want to fried ones, then you can retain the eggs health benefits better if they are cooked or friend on canola oil, corn oil or other vegetable oil. Above all, combining it with other high cholesterol foods such as bacon is highly discouraged to prevent health risks.