Eggs are one of the cornerstones in nutrition. Someone tries to minimize their use or even refuse, and someone does not represent breakfast without an omelet. Where is the truth really? Is it true that cholesterol in eggs is so dangerous? And are eggs suitable for breakfast? We understand together.
Benefit or harm
Half a century ago, scientists learned that high blood cholesterol is closely associated with an increased risk of cardiovascular disease. After that, many nutritionists began to urge to avoid foods that contain a lot of cholesterol, especially eggs and liver.
But for all that, eggs are an excellent source of protein, and also a familiar and tasty breakfast. Recently, many studies have begun to justify the eggs and say that they are not so harmful.
THIS IS JUST CHEMISTRY, BABY
So what is actually hiding inside the egg? It is worth considering that the composition will differ depending on the breed of chicken, its age, conditions of detention and so on. But on average the composition per 100 grams of chicken eggs is as follows:
- 12.75 grams of protein;
- 12.02 grams of fat;
- 0.67 grams of carbohydrates;
- 1.07 grams of minerals;
- 73.67 grams of water.
100 grams of chicken eggs is 158 kcal. At the same time, egg protein is 90% water and 10% protein . But in the yolk lurking proteins, fats and cholesterol. The caloric content of the yolk is 8 times more than the caloric content of the protein. The 50-gram chicken egg is about 2.7 grams of protein, 139 mg of cholesterol, 0.61 grams of carbohydrates, and 4.51 grams of fat (according to the USDA ).
If we talk about cholesterol, then recently scientists believe that egg cholesterol is not so dangerous for the heart, and here’s why:
– Scientific studies show a weak relationship between the amount of cholesterol consumed by a person and the level of cholesterol in the blood. The thing is that the mixture of fats and carbohydrates in your diet, and not the amount of cholesterol that you eat, has the greatest impact on the level of cholesterol in the blood. In this case, cholesterol is necessary for our body, it uses it as a starting point for the production of estrogen, testosterone, vitamin D and other vital compounds;
– Although only one egg yolk contains 200 mg of cholesterol, making it one of the richest sources of dietary cholesterol, eggs also contain additional nutrients that can help reduce the risk of heart disease.
AND WHAT IN TOTAL
★ Scientists have selected almost 40,000 men and more than 80,000 women for research on moderate egg consumption. As a result, they found that one egg per day is not associated with an increased risk of heart disease in healthy people.
★ However, this does not mean that every day there is an omelet of 3 eggs. A 2008 report from the Physicians Health Study states that egg consumption per day is generally safe for the heart. But still, scientists have suggested that if there are more eggs, the risk of heart failure may increase in the future.
★ It’s not just the eggs. Agree, there is a difference between scrambled eggs with a large portion of green salad and fried eggs with cheese, sausages, french fries and white toast. Boiled eggs or poached eggs are the most beneficial because they are not fried in oil
★ For those who have problems with cholesterol levels, scientists recommend limiting the number of yolks. For example, you can make an omelet from one yolk and two proteins. The same applies to people with diabetes. In this study, it pointed out that for people with diabetes and heart disease, it is better to limit the consumption of eggs and have no more than three egg yolks per week.
As with everything, balance is important here. So, eggs for breakfast is a much better option than sweet cereal, cookies or a cake. But at the same time, a bowl of millet porridge with fresh berries and nuts is a healthier breakfast. One egg a day is an excellent source of protein and vitamin, and an omelette of 5 eggs is already overkill.