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The "no-cholesterol" craze of the 90s gave eggs a bad name. But are eggs really so unhealthy? Or should this food form part of a balanced diet?
High cholesterol, which is closely tied to heart disease, is no doubt a major problem in many parts of the world, including South Africa. In fact, the World Health Organisation estimates that 16,7 million (29,2%) of global deaths result from various forms of heart disease.
The cholesterol debate
Research has shown that cholesterol-rich foods such as eggs and certain shellfish can increase cholesterol levels in the blood. This is probably the reason why eggs got a bad rap in the first place. But according to the Southern African Poultry Association, the cholesterol present in eggs isn't necessarily a bad thing.
Two thirds of the fat found in eggs is of the healthy, unsaturated kind. There are also no trans-fatty acids in eggs. Trans fatty acids raise "bad" cholesterol (LDL) levels, and also lower the levels of "good" cholesterol (HDL) – known to protect against coronary artery disease.
The health-conscious consumer should be more worried about the negative effects of saturated fats and trans-unsaturated fatty acids.
More benefits
The bonus is that the fat in an egg is a good source of vitamin A, E and K. Egg yolks are also one of few foods that naturally contain vitamin D. Other nutrients, such as iron, folate, and vitamin B12 – nutrients that are often lacking in our modern diets – can be found in eggs.
Eggs are also a good source of protein. Egg white is considered an ideal protein, the one that all others are compared to for quality. All the important amino acids, the building blocks of body protein, are found in an egg in the right proportions for your body's needs.
Choline is another important nutrient found in eggs. According to the Poultry Association, choline is essential for the normal formation of brain tissue and plays a vital role in preventing heart disease.
The recently established adequate intake for choline is 550 mg for men, 425 mg for women and 450 mg during pregnancy. Since a single large egg provides 125 mg of choline, a daily egg as part of a balanced diet can help to meet one's daily choline needs.
What's more, a recent study by Harvard University indicated that the increased consumption of eggs is associated with a decreased risk of breast cancer. Women who ate as little as one egg per day in their teenage years were up to 18% less likely to develop breast cancer 40 to 50 years later.
What to do?
If you have been diagnosed with elevated cholesterol levels, it is best to speak to your doctor or dietician about a healthy eating plan. But if your diet is well controlled, it should be safe to eat an egg every other day.
There's no reason why eggs shouldn't form part of your diet if your cholesterol levels have been tested, and proved to be normal. A study recently published in the South African Medical Journal demonstrated that, in healthy individuals, cholesterol in the blood is not raised by moderate intake of specific foods that are high in cholesterol – such as eggs.
An egg a day could be just what the doctor ordered. Just make sure that you also include lots of vegetables, whole grains, legumes (beans), fruit, fish and non-fat dairy products such as yoghurt and milk, in your diet every day. And cut out the saturated and trans fatty acids by eating less deep-fried foods, cookies, crackers, pies and pastries.
– (Carine van Rooyen, Health24, updated January 2009)
