Is Egg Yolk Bad For You?
A big villain, we always hear the same line from almost 90% people “I eat only egg whites, Egg yolk is not good for health”. Main reason behind this is “We think that it will increase our cholesterol which will cause heart disease in future”.
First let me explain to you about eggs and cholesterol :-
- Albumen(Egg white):- it is made up of protein, it also contains an antinutrient called avidin which gets destroyed after heating. So that it is said to eat eggs after boiling. Don’t consume raw eggs.
- Egg yolk:- It is basically made up of protein, fatty acids and cholesterol. It contains one of the main Branch chain amino acid known as leucine(Very important for muscle growth).
- Cholesterol :- Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Cholesterol is basically of 2 types a) LDL (also known as bad cholesterol) b) HDL(known as good cholesterol).
Now let’s see what researchers say about egg yolks and how many egg yolks are safe to consume per day.
- A research held by Ag Murillo and his team at the University of Connecticut has shown that consuming 3 whole eggs results in an overall beneficial effect on biomarkers associated with CVD risk, it shows increased HDL-c, reduced LDL-c/HDL-c ratio.
- Another research has shown that consuming 3 whole eggs compared to 1 has shown more improvement on HDL function.
- One research has shown better muscle protein synthesis when whole eggs have been consumed instead of egg whites in healthy individual after resistance training.
If you will combine all these studies, you will find that (3-4) whole eggs are fine to consume every day if you are healthy.
Now let’s analyze the case of People suffering from health issues like diabetes and Heart issues
It is supposed that a person suffering from Diabetes has more chance of heart attack. Now lets what researchers have found about people suffering from diabetes.
Some observational evidences have shown a link between egg consumption and heart disease. But controlled trials have found no link between egg consumption and heart.
- In a 3 month study People with pre-diabetes or Type 2 diabetes who consumed a high-egg weight-loss diet(3 whole eggs 6 times a week) with a 6-mo follow-up exhibited no adverse changes in cardio metabolic markers compared with those who consumed a low-egg weight-loss diet.
- Incorporating daily whole egg intake into a moderately carbohydrate-restricted diet(25-30% of total calorie intake) provides further improvements in the atherogenic lipoprotein profile and in insulin resistance in individuals with metabolic syndrome.
Conclusion :- In case of healthy person eating 3-4 whole eggs per day is completely fine.
In case of unhealthy people eat 2-3 eggs but combined it with a low carb diet.