For many years, recommendations regarding egg consumption have been highly controversial. Some scientists have argued that this popular breakfast staple is harmful to health, while others have highlighted its value as a good source of protein and other nutrients.
A recent study by researchers at the University of South Australia has shed new light on the positive properties of eggs, adding to the body of evidence supporting their health benefits.
In this research, the team examined the relationship between egg consumption and levels of low-density lipoproteins (LDL), commonly known as “bad” cholesterol. This term is used because LDL particles, which transport cholesterol in the body, can accumulate on the walls of artery cells and form plaques, leading to health issues. These include atherosclerosis, heart attacks, and strokes.
Two Eggs a Day Could Make You Healthier
The researchers made this claim in their report. “Eggs, which are a unique food, have long been unfairly criticized due to outdated dietary recommendations. While eggs contain a significant amount of cholesterol, they are low in saturated fats. It is often the cholesterol level that causes people to question their role in a healthy diet,” noted Jonathan Buckley, the lead author of the study.
“We found that a high cholesterol intake from eggs, when consumed as part of a diet low in saturated fats, does not raise ‘bad’ cholesterol levels. In fact, saturated fats are the real culprit behind increased cholesterol levels,” he added.
To reach this conclusion, the scientists involved 61 adults with similar baseline levels of ‘bad’ cholesterol and asked them to follow three different diets over five weeks. Forty-eight participants tried all three diets, as reported by Science Alert.
The first dietary option was based on high-cholesterol, low-saturated fat foods, which included two eggs per day.
The second diet featured low cholesterol, high saturated fat, and a complete elimination of eggs.
The third diet allowed for both cholesterol and saturated fats, permitting one egg per week.
The results showed that a diet high in saturated fats correlated with an increase in ‘bad’ cholesterol levels. Conversely, the diet high in cholesterol and low in saturated fats contributed to a decrease in ‘bad’ cholesterol. Based on this, the researchers suggested that eggs are not the cause of elevated cholesterol levels.
“We can say that we have provided undeniable evidence in defense of the humble egg. So when it comes to preparing breakfast, the concern should not be about eggs, but rather about that extra serving of bacon or sausage, which is more likely to impact your heart health,” Buckley remarked.
The findings of the study were published in The American Journal of Clinical Nutrition.