Busting Myths: The Truth About Eating Eggs
For a long time, it was believed that egg consumption was directly related to increased blood cholesterol. However, experts have explained whether this and other statements are really true.
Studies have found that eggs are associated with a lower risk of heart disease - Photo Reproduction/Getty Images
The egg is a food famous for its versatility and ease of preparation. It can be fried, stirred, boiled or used to make an omelet, and can be included in various recipes, both sweet and savory, but this food has been the subject of many nutritional controversies over the years. On the one hand, they are considered an excellent source of protein and essential nutrients; on the other hand, they are often associated with increased cholesterol and the risk of heart disease. But is this real? Let's explore and uncover some of the main myths and truths about egg consumption.
Eggs raise cholesterol
Myth: Cholesterol is a fat produced in the liver and intestines and can be found in every cell in our body. We usually consider it as something "bad", but cholesterol plays a crucial role in cell membranes. Furthermore, it is necessary for the production of vitamin D and the hormones testosterone and estrogen. Although our body is capable of producing all the cholesterol we need, we also find it in foods of animal origin, such as beef, shrimp, eggs, cheese and butter.
More recent studies have revealed that eggs have a minimal impact on increasing blood cholesterol in healthy people. The last Research has not definitively established a link between cholesterol consumption and an increased risk of cardiovascular disease, that is, for most people, consuming eggs does not significantly increase LDL (the "bad") cholesterol levels in the blood. In fact, some studies indicate that eggs can increase HDL ("good") cholesterol, which is associated with a lower risk of heart disease.
Eating too many eggs is bad for your health
It depends: Too much of anything, even if it is healthy, can harm your health. Ingesting an excessive amount of protein can cause overload on the organs. responsible for metabolizing it, such as the kidneys and liver. The ideal amount of egg consumption per day varies according to each individual's nutritional needs. It is important to seek nutritional guidance to evaluate the specific case and determine the appropriate amount.
According to nutritionists, for most healthy people, consuming up to three eggs a day is perfectly safe. Eggs are extremely nutritious. Egg yolk, despite being higher in calories than egg white, contains essential nutrients for the proper functioning of the body, containing high-quality proteins, such as vitamins A, D and E, minerals (such as selenium and zinc), and antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Furthermore, the yolk is rich in choline, one of the vitamins in the B12 complex that plays an important role in the brain. According to experts, this nutrient contributes to improving memory and concentration.
Eggs can help with weight loss
True: Eggs can actually be a great help in weight loss. They are rich in protein and can increase feelings of satiety, helping to reduce caloric intake throughout the day. The consumption of eggs by people with type 2 diabetes is considered safe, according to a study published in the American Journal of Clinical Nutrition. You participants who consumed 4 eggs per week had a 37% reduction in the risk of developing the disease compared to those who consumed just 1 egg per week.
This is due to the fact that the egg has a low carbohydrate content and a low glycemic index, which means that it has a lower impact on blood glucose, with the release of carbohydrates occurring more slowly, that is, a breakfast at An egg base can keep hunger at bay more effectively than a breakfast of refined carbohydrates like breads and cereals. Additionally, the proteins in eggs have a thermogenic effect, which can increase metabolism.
Only egg whites are healthy
Myth: Although egg whites are an excellent low-calorie source of protein, the yolk is where most of the nutrients are found. The yolk contains fat-soluble vitamins (A, D, E, K), healthy fats, choline (important for the brain) and antioxidants. Discarding the yolks means losing many of the nutritional benefits of eggs. To get the most benefit, it is ideal to consume the whole egg unless there is a specific reason to avoid the yolks.
Organic or free-range eggs are always better
Myth: Contrary to what many people think, free-range eggs do not have an advantage in terms of nutrient concentration compared to white eggs. The color difference is directly related to the breed of chicken. In other words, chickens with white feathers lay white eggs, while chickens with red or brown feathers lay red eggs. The same goes for the color of the yolk, which can become more intense due to eating foods with similar tones to the animal. However, this change does not affect the benefits that the gem has.
The difference between them occurs when the eggs are certified with 100% organic feed for the chickens, that is, without pesticides or chemical fertilizers, and when no antibiotics, medicines or feed are used to promote the animal's growth. However, this does not mean that they are more nutritious.
Eggs can help with muscle mass gain
True: Eggs are an important source of protein for building muscles and can contribute to muscle mass gain. This is due to the fact that the egg contains all the essential amino acids necessary for the synthesis of muscle proteins, in addition to being rich in leucine, a fundamental amino acid for muscle synthesis. A study published in the American Journal of Clinical Nutrition compared the metabolic responses of 10 people in resistance training (bodybuilding) who consumed whole eggs or just the egg white after exercise. The study concluded that individuals who consumed whole eggs showed greater muscle mass gain.
Eggs can help with memory
True: Do you remember choline, one of the vitamins found in egg yolk? Researchers have demonstrated that it is effective in improving cognitive function, thus acting on memory and concentration. The study published in the American Journal of Clinical Nutrition revealed that egg consumption can benefit brain performance and reduce the risk of dementia.
Why is Egg Hill important?
Although the debate about the impact of egg cholesterol on health has been reignited by recent studies, they have shown us some Ways Eggs May Influence Our Disease Risk. One of them is through choline, a compound present in eggs that can help prevent Alzheimer's disease. Additionally, choline also protects the liver and cognitive function. But this nutrient can also have negative effects. Excessive consumption of eggs could lead to increases in TMAO levels.
When in excess, choline is transformed by the intestinal microbiota into a substance called TMO, which is subsequently absorbed by the liver and converted into TMAO, a molecule associated with a greater risk of cardiovascular diseases. But research investigating the relationship between egg consumption and TMAO has, to date, only found temporary increases in TMAO. Studies observed that people had elevated levels of TMAO up to 12 hours after eating eggs.
However, TMAO is measured as a marker of heart disease only at a basal level, which is detected when people are fasting. Researchers compared this to the temporary increase in blood sugar levels after eating carbohydrates, but persistently high blood sugar levels are only associated with diabetes.
