There has been so much information out in recent years about the dangers of eating the “whole egg”. My goodness, we’ve been eating them since the beginning of time and now the egg is most definitely getting a bad rap. Studies have been warning us for some time of elevated cholesterol levels, plus the ever present plaque build-up in the coronary arteries because of the yolk inside the egg. This information has driven people, even grown men to limit or halt all together the eating of the egg or now just consuming the egg white! Egg white omelets are an option at any heart-healthy restaurant and you can now go into any McDonalds and order an Egg White Delight McMuffin—now don’t even get me started!

More research to the rescue: There’s now new studies that may have many going back to the good old days of whole eggs with bacon in the mornings for breakfast. The latest studies have found that one whole egg a day has NO effect on cholesterol levels—and this also goes for people who have pre-existing elevated cholesterol numbers. A study published in the British Journal of Medicine examined the relationship between egg consumption and coronary disease from 17 studies over 30 years and came to the conclusion that “the higher consumption of eggs (up to one egg per day) is not associated with the increased risk of coronary heart disease or stroke!”

Now it’s important to remember that the egg yolk does contain quite a bit of cholesterol, 185mgs to be exact and that comes to around 60% of the American Heart Association daily recommended allowance. However Maria Bella, registered dietitian and the founder of “Top Balance Nutrition” in New York City states that there are many benefits of eating the whole egg or the egg Yolk. She says that very few foods have the same diverse nutrient makeup available as does the egg. Nutrients that are found in the egg include folic acid, choline, biotin and lutein.

Eggs also provide around 10% of the daily recommended vitamin D and almost all of these nutrients are found in the yolk of the egg!

Mitch Kanter, executive director of the Egg Nutrition Board says his organization is working to fund new studies about how eggs affect our diets. Mitch goes on to say that research done in the last 10 years show us that cholesterol is NOT the nutritional “boogeyman” that we once thought it was.

The article (which I found very interesting) went on to say that even the way Hens are being raised is producing healthier eggs. In 2010, the USDA conducted a nationwide nutritional study and found that today’s eggs contain 12 percent less cholesterol and more vitamin D than they did just over 10 years ago, due to the way they breed birds and new diets.

Kanter admits that the egg industry is a far cry from the humble backyard chicken coops, the commercial factory farms that dominated the industry years ago. Many “egg producers” are under pressure from the consumer to replace cramped and overcrowded cages or even cage-free environments for its egg laying Hens.

Cholesterol shouldn’t have a bad rap anyway because of its importance in everyday body functions. For instance; Cholesterol is an important part in cell membrane health and an insulating sheath around the nerve fibers. It is also a major contributor to the production of testosterone. Now on a personal note; around a year ago I ate nothing but egg whites (at home and on the road). Then I read how important cholesterol is in the production of testosterone and went strictly to eating whole eggs, 3 at every breakfast whether I am at home or at a restaurant. Interesting enough my testosterone level last February 2013 at my yearly physical was 492. This year and just a couple of weeks ago it had actually gone up! The number was 513. The range of testosterone is between 193 and 740. My cholesterol was very good also. My HDL’s (the good guys) were 65 and the range should be 40 and 60mg/DL’s, and the LDL’s (the bad guys) were 86(mg/DL) with the range being anything under 100. Last year the HDL’s were the same but my bad cholesterol was right at 100 so it actually improved!

Now, I’m no doctor so I’m not telling anyone to start eating the whole egg especially if you have high preconditioned elevated cholesterol numbers. What I am trying to point out is: #1. Education about the egg; and #2. just how important it is to get a physical each year with blood work. Eggs are a very cheap source of protein and you can fix them in so many different ways, even to take with you on the run as an egg sandwich or even a whole grain Bagel. And it’s also important to know your numbers when it comes to your blood work including your: Blood sugar, liver enzyme count, cholesterol levels of both LDL and HDL’s and other areas of concern or importance for both men and women (Men PSA levels and Women Iron levels to name a few).

On a side note--There is one more thing that I would like to point out about the nutritional benefits of the egg and something that someone told me back in the late 1970’s. An owner of a health food store in Boone, NC told me that the egg was one of the world’s most perfect foods. Why, because of all the Lecithin in an egg and inside the Yolk itself. The deal with Lecithin is that it makes sure that it stays solvent in water so that when it enters the body the fat and cholesterol traveling through the blood stream helps the cholesterol to be dispersed and removed through the body. And that was known back in the 70’s! However we know now that there is no scientific research that shows that Lecithin aids in weight loss.

Well, I wish I had known that back then—that’s what I was taking it for—love wasting money!

Foot note: According to drugs.com there are no definite clinical studies to support claims that Lecithin may prevent atherosclerosis.

In my research however I have found much more favorable information on Lecithin than I have any negative research and studies. From the PR Newswire (a leading research paper) stated that the research suggests lecithin protects the heart because it favorably affects the way the body handles cholesterol. However the negative information that I did find was from the “New England Journal of Medicine” publish by the Cleveland Clinic which sited that Lecithin could possibly be a factor or indicator of heart disease but more studies would have to be done. WHAT?? Now that’s how back and forth the research can go. The choice is yours. My bet is –I’m going WITH the Lecithin.

When preparing the Egg: In the latest edition of Muscle & Fitness Magazine, I read something that I had no idea about. It’s the way you prepare an egg. It states that breaking the yolk when cooking the egg as you do when you scramble them---damages the fat and lessens the nutritional value. So when you do cook the egg, Fry or Poach! You learn something every day!! Tomorrow morning, I’m Frying!

Chip Sigmon CSCS, USAW, CMFT
Fitness & Wellness Coordinator
Europa Sports Products

References:

1. Fox News.com 2/26/14 The truth About Eggs and the Yolk

2. PR Newswire.com Research On Lecithin

3. “The New England Journal of Medicine” Published by the Cleveland Clinic; April 25, 2013

4. Muscle & Fitness magazine, April Edition 2014 page 154