How good are eggs for our health? Do eggs really increase the cholesterol levels and increase the risk of heart failures? Have you searched for related answers online? Well, then you must be confused right now. A Google search for this topic will list out multiple research studies with contradictory findings. One recent study talks about how the percentage of egg industry funded studies has increased from a 0 % in the 1950s to a whopping 60 % between 2010 and 2019.
Most of the egg industry funded researches either promote egg consumption or end with a neutral opinion about it. Some of these studies even claim that regular consumption of eggs reduces the LDL (Low density Lipids) or the bad cholesterol levels. This however is in contrast to what other non funded studies have found. Before we try to probe further into this, let us take a quick look at some facts.
Some quick facts you need to know about eggs.
- Eggs have zero sugar and fiber. They are rich in Proteins and low in carbohydrate.
- Eggs are a good source of Vitamin A, D, B12, C, E and B2. They also have Protein, Calcium, Iron, Niacin, Sodium, Cholane (good for heart health ) and Folate.
- Eggs have 195 mg of cholesterol which happens to be the reason of worry among the general public.
- Eggs also seem to have lutein and zeaxanthin (252 mcg per large egg). These two carotenoids preserve the eye health of a child by blocking harmful UV rays of the sun and blue light from electronic devices.
- As of 2019, India is the third largest producer of eggs. An average Indian consumes 30 eggs per annum. This is lesser than the 180 eggs/annum which is recommended by the ICMR (Indian Council of Medical Research)
So, are eggs safe or not?
- There is no one good answer to this question. As far as the research findings are concerned, it really doesn’t matter if the study is industry funded or not. Understand that research is an ongoing process and no research is conclusive. They all have their limitations and the results largely depend on the research design. It would be wise to make your food choices based on your age, lifestyle, medical history and dietary requirements.
- There is no doubt that egg is an affordable protein source. Especially in a country like ours where 22% of population is below poverty line, egg remains a cost effective and easily available source of protein and calcium.
- Having said that, individuals with a history of CHD (Coronary Heart Disease) or those with a family history of diabetes, low LDL levels can avoid eggs or limit their egg consumption.
- Lifestyle matters! Note that your lifestyle determines your health. You need to remember that the cholesterol levels are based on multiple factors other than egg consumption. They also depend on the amount of physical activity you have been up to. Regular physical workouts and an active life can keep your cholesterol levels in check. Other foods you consume on a regular basis matter too. So, plan your diet based on your nutrition requirements. You can also get the help of a dietician.
- Moderation is the key! One egg / day will not harm you. Try to include variety of foods in your diet. A varied and balanced diet makes sure your body all essential nutrients.
- Eggs are nutritious but Indian cuisine has lot of other staples that are equally nourishing. Paneer, peanuts, almonds, lentils, Soya beans, black chana and rajma (red kidney beans) are some of them. So if you are a vegetarian or just want to reduce your egg intake, you can incorporate these in your diet and you are good to go.
- While you may be fond of eggs, remember to have the low fat version of it. Boiled or poached eggs are the best option. Note that eggs used as binding and softening agents in fried and baked foods are no good. Corn starch, mashed pumpkins, olive oil, flax seeds are good replacements for eggs in these recipes.
- If you can afford, try to replace the normal white eggs with country eggs. They do not contain the artificial hormones present in white broiler eggs and are a healthier choice especially for women.
conclusion
So the next time you are enjoying your eggs with their sunny side up, remember to exercise after. Fret not about cholesterol or what the research studies have to tell, since even stress is known to raise bad cholesterol levels.
