Not only modern varieties of “common sense”, the official dietary guidelines still recommend decreasing the intake of eggs in one’s diet to protect heart health. You know, eggs are evil, full of cholesterol that – if ingested – will jam your veins and bust your heart eventually.
Not true, really!
Eggs are awesome: eggs are basically the superfood, egg yolks are not to blame, eggs improve the function of cholesterol, eggs also help regulate the HDL/LDL ratio and high cholesterol is the consequence of cardio-vascular disease and not the root cause.
High egg intake does not pose a cardio-vascular threat
The most recent research on eggs and their potential influence on cardio-vascular health comes from Down Under. They’ve been researching eggs for some time now: their previous research showed that type 2 diabetes patients have no bigger cardio-vascular disease risk if they ate 12 eggs a week for three months compared to the group ate less than 2 a week. Same at 6 months, and – you guessed it – just the same after a year of eating 12 eggs a week.
This time around they enrolled either prediabetic individuals or people with type 2 diabetes. They were prescribed a 3 month energy restriction diet with the same egg regimen (either 12 a week or 2 or less a week). In the period between 3 and 12 months the weight loss was similar in both groups and no differences in all other biomarkers (glycemia, blood lipids, inflammation markers, oxidative stress). No differences! And the conclusion is: including more eggs than currently recommended by some countries may be safely consumed (Fuller et al., 2018).
Does eating eggs harm your health?
FULLER, N.R. et al. 2018. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr, vol., no., pp., 10.1093/ajcn/nqy048
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