Are eggs safe to eat every day? Is the cholesterol a problem?
Sure, eggs are an amazing powerhouse.
And yes, they contain some of the highest-quality protein available.
And yes, egg yolks contain many vitamins and minerals that are difficult to find anywhere else.
The only nutritionally comparable food is organic meat.
But what about the cholesterol?
Many so-called “experts” have been crusading against eggs for decades because of the cholesterol.
And many people believe that egg WHITES are okay but they are skipping the yolk.
Well we have some surprises for you.
Because now a new study dispels these fears, showing that eggs do not increase the risk of type 2 diabetes or heart disease.
These scientists conducted their human study at Sydney University and published their results in the American Journal of Clinical Nutrition.
They enrolled 140 overweight participants in the three-month study. All of the participants were diagnosed with either pre-diabetes or type 2 diabetes. The researchers put the participants on a weight-loss diet.
The weight loss protocol consisted of eating 500 calories less than their energetic daily requirements. They divided the participants into two groups.
The diets for the groups were almost identical -- except for the number of eggs eaten by the participants.
One group was instructed to avoid eggs entirely. The other group ate two eggs per day, six days a week, for three months.
“We aimed to determine whether a high-egg diet affected circulating lipid profiles – in particular, high-density lipoprotein (HDL) cholesterol.”
The study then looked at the effects of eggs on lipids and cholesterol.
It turned out there were no significant differences in cholesterol between the high-egg diet and the no-egg diet.
“There was no significant difference in the change in HDL cholesterol – from screening to three months – between groups.”
Eating a little cholesterol in the form of eggs had an insignificant effect on the amount of HDL-cholesterol in circulation. LDL-cholesterol and total cholesterol were also unchanged.
“No between-group differences were shown for total cholesterol or low-density lipoprotein cholesterol.”
The study found that eggs had no effect on blood sugar regulation or triglycerides.
“No differences were found for triglycerides or glycemic control.”
From these results, it seems very unlikely that a couple of eggs a day are a risk factor for diabetes or heart disease.
Both experimental diets contained similar amounts of protein, usually a major factor in hunger.
Those in the high-egg diet group reported less hunger.
“Both groups were matched for protein intake, but the high-egg group reported less hunger and greater satiety post-breakfast.”
The authors concluded that eating two eggs per day poses no risk to people with pre-diabetes or type 2 diabetes.
“This study suggests that a high-egg diet can be included safely as part of the dietary management of type 2 diabetes.”
The scientists then conducted an in-depth follow-up study
At the end of the previous study, they asked the participants to extend the experiment for another nine months. Most of the participants agreed and they maintained the diet they were assigned. The scientists performed the same tests at the end of 12 months. They also performed a number of other tests looking at inflammation.
12 months of a high-egg diet had no effect on glycemia, cholesterol, lipids, oxidative stress, or inflammation.
“There were no differences between groups in glycemia, lipids, markers of inflammation (C-reactive protein), or oxidative stress from 0 to 12 months.”
A couple of eggs a day seem very safe in regard to diabetes and heart health.
“People with pre-diabetes or type 2 diabetes who consumed a 3-month high-egg weight-loss diet with a 6-month follow-up exhibited no adverse changes in cardio-metabolic markers.”
Egg yolks provide many vital nutrients that are otherwise difficult to get.
So it seems that eating one or two eggs a day is a very good addition to a healthy diet.