Recent studies reveal that egg consumption does not increase blood cholesterol, thus contradicting a widely widespread idea. Other factors, often overlooked, would actually be responsible for the elevation of cholesterol.
TL; Dr
- Eggs do not increase blood cholesterol.
- Saturated fat is the main risk factor.
- One egg per day remains sure for the most part.
Eggs and cholesterol: received ideas jostled
Difficult to imagine a more controversial food than theegg in cardiovascular health. Long accused of climbing the cholesterolhe finds himself today rehabilitated in the light of recent studies. In particular that published in July in the prestigious The American Journal of Clinical Nutritionwhich calls into question several decades of prejudices.
Saturated, not eggs: who blame?
Over the years, the scientific community has oscillated on the responsibility of eggs in the elevation of “bad” cholesterol (LDL). The origin of doubt? An egg contains approximately 200 mg of food cholesterol, a large part of the old daily recommendations. However, according to the latest data, it is not so much the cholesterol contained in food as saturated fat which negatively influence blood levels. As summarizes it Jon Buckleyprincipal researcher at theUniversity of South Australia« It is the fatty accompaniment of breakfast, bacon or sausage, which really weighs on your heart ”.
In practice, volunteers followed three separate diets for five weeks each:
- Control : Lots of cholesterol and saturated fats, a maximum egg per week;
- Eggs: Two eggs per day, but few saturated fats;
- Without egg: Little cholesterol, but high saturated fats.
With no appeal result: only saturated fats increased the LDL; Consuming two daily eggs even lowered the latter slightly.
Liver & food: a complex relationship
Unlike tenacious belief, the majority of blood cholesterol comes not from our plate, but from the liver, which modulates its production according to our contributions. Another important shade: increasing its consumption of food cholesterol can sometimes bring the body to make less itself. According to the dietician Melissa mroz-planells« Food cholesterol is no longer really considered a major enemy. ”
Diversify according to his health profile
The fact remains that certain exceptions remain. People withFamily hypercholesterolemiaor suffering from specific thyroid or renal disorders must remain cautious about contributions in whole eggs. For these, it is better to favor egg whites-where greases and cholesterol concentrate the least.
Finally, for everyone – sick or not – overall limit its consumption of saturated fatless than 13 grams per day according to theAmerican Heart Associationremains essential to protect your heart health over time.
