Let me just say, I love eggs.
Growing up in Jamaica, you can’t go very far without seeing livestock roaming freely. We grew up as natural as they come, and eggs were a big part of our diet.
Here in America, eggs have always been a staple in the traditional household. Primarily eaten with breakfast, they’ve always been seen as a great source of protein. However, in the last decade or so, the health and fitness industry began to question whether the regular egg consumption was healthy.
Here are a few numbers from the American Heart Association:
“At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D and choline...egg yolks also can be good for the eyes; they are significant sources of lutein and zeaxanthin, which have been found to reduce the risk of cataracts and macular degeneration, the leading cause of blindness in people 55 and older.”
That all sounds GREAT. So what’s the issue? CHOLESTEROL
“A typical large egg contains 186 mg of cholesterol, more than half the amount previously recommended for daily consumption”
Mayo Clinic cardiologist Thomas Behrenbeck, M.D., suggests those who have cardiovascular disease, diabetes or a high LDL ("bad") cholesterol level should limit their intake to less than 200 mg per day. That means one egg yolk and you are over your limit.
The American Journal of Clinical Nutrition found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes. That result went hand-in-hand with a healthy diet designed to help study participants lose weight.
Harvard Health also found more recent research that dietary cholesterol had little influence on blood levels of total and "bad" LDL cholesterol. Instead, it is dietary saturated fats that raise these blood levels. The reason? Most of the cholesterol in your body does not come from your diet, but is made by your liver. And saturated fat in the diet can cause your liver to make lots of cholesterol.
While recent studies still don't offer a consistent answer, the average healthy person likely suffers no harm from eating up to seven eggs per week.
Even more supportive of our friend, the egg, Healthline reports that when you eat a lot of cholesterol-rich foods, your liver starts producing less to keep cholesterol levels from becoming excessively high. Your body works to balance out your levels! They suggest that 3 whole eggs a day may be safe for those without underlying health conditions.
To some up all that information, that yolk ain’t no joke. Eggs are a scientific super-food! Incredibly efficient and versatile. It is okay for everyone to have at least 1 whole egg a day safely and still receive some AMAZING health benefits. Having more than one a day depends on the individual and their medical history and daily diet.
SO...fear not! Your American and my Jamaican way of life is safe! Take advantage of these health benefits, safely of course.