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Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Eggs are a food which has been given some good and some bad press over the last several decades. Despite the conflicting views, reports and recommendations, the consumption of eggs is still a questionable issue in the minds of some people.
In my opinion, this whole issue was caused because of the cholesterol-lowering craze which swept through nutritional medicine a few decades ago. The prevailing view was that if a certain food contained cholesterol, it could be dangerous to eat because it would raise the risk of cardiovascular disease. This was also the time when the goal for prevention was cholesterol reduction. Despite the contrary evidence, people were hesitant to eat eggs out of fear.
Research published in the British Medical Journal looked at 17 different studies involving the consumption of eggs and health risk. The researchers found that the consumption of up to one egg per day was not associated with an increased risk of heart disease or stroke. Now, of course, eggs do contain cholesterol, but does the regular intake of eggs cause atherosclerosis? Apparently not!
If you are worried about cholesterol pay attention to the amounts of saturated fat you eat as this will raise cholesterol, especially LDL quickly and continuously. Increased LDL levels are an independent risk factor for heart disease and stroke.
So we know that eggs do contain approximately 186 Mg. of cholesterol, however they only 1.6 Gm. of saturated fat. A diet high in refined carbohydrates, sugar and calories will also raise LDL significantly and the resultant insulin resistance will cause the liver to make more LDL, VLDL and triglyceride. The resultant increased levels of inflammation and circulating blood fats are a direct cause of atherosclerosis.
In other countries like Japan where egg consumption is among the highest in the world, the incidence of heart disease and stroke is quite low because the Japanese consume very little saturated fat. In contrast, in North America, eggs are consumed with copious amounts of saturated fat from butter, bacon, sausages, grits and fried potatoes.
Here is what notable expert has said:
“The amount that one egg a day raises cholesterol in the blood is extremely small, so small in fact that the increase in risk in heart disease related to this change in serum cholesterol could never be detected in any kind of study,” said Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health.“Elevations in LDL of this small magnitude could easily be countered by other healthy aspects of eggs.”
In my opinion, If your cholesterol levels are high, avoiding eggs will not alleviate this health issue. Eggs are a “superfood” because they are high in protein, low in calories and contain concentrated amounts of vitamin-D, choline and fat-soluble phytochemicals like lutein which can protect your eyes.
If your LDL cholesterol levels are high, decrease your intake of sugar, refined carbohydrates, empty calories and saturated fat. Concentrate on a diet high in vegetables, legumes, whole grains, lean protein, healthy fats and fiber.
The message here is quite clear; eggs are an excellent food choice and can be eaten daily. If you want to avoid the yolks, try an egg white omelette with only one yolk or scramble 4-5 eggs while using one yolk.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project