In 1984, Time Magazine published an article that speculated about the effects of dietary fat and cholesterol on human health. Sadly, it only speculated on the negative effects, but it was taken as gospel, and the low fat craze took over the nation. Gary Taubes (fascinating dude; read about him here and here) wrote “What if it’s all a Big Fat Lie” in response to the Time Magazine article. He discussed how once (irrational) fear of fat set in, fat was removed from foods like cookies, chips, processed meats, and yogurt. Fat is pleasing to the palate, so when it was removed, it had to be replaced with something as tasty: usually sugar, and high fructose corn syrup. A considerable advertising effort was made to promote “less-fat-is-better.” And we are now faced with an obesity epidemic and countless afflictions that are diet related. Ours are the first generation of children that will not outlive their parents.
We now know that fat does not make you fat. Eating cholesterol does not negatively impact blood cholesterol levels. From Chris Kresser:
A recent review of the scientific literature published in Current Opinion in Clinical Nutrition and Metabolic Careclearly indicates that egg consumption has no discernible impact on blood cholesterol levels in 70% of the population. In the other 30% of the population (termed “hyperresponders”), eggs do increase both circulating LDL and HDL cholesterol.
You’ve probably been conditioned to believe that anything that raises LDL cholesterol (so-called “bad” cholesterol) should be avoided like the plague. But recent research suggests that it’s not the amount of cholesterol in an LDL particle (a.k.a. LDL cholesterol, or LDL-C) that drives heart disease risk, but instead the number of LDL particles in the bloodstream.
If anything, egg consumption is likely to protect against heart disease because it increases the proportion of large, buoyant LDL particles. Larger LDL particles can carry more cholesterol, which means fewer particles are needed overall. In other words, egg consumption may decrease LDL particle concentration, which is the most significant risk factor for heart disease.
Did you know that cholesterol is the precursor molecule in our bodies from which all of our hormones are made?
Did you know that eggs are one of the most nutrient dense foods? One egg yolk provides 13 essential nutrients… consuming two to three eggs per day would provide a better boost to your health and protection against disease than a multivitamin supplement!
Eggs are rich in:
– choline, for membrane integrity and liver function
– Vitamin A, for growth and development
– Vitamin B2 and B12, for vital body functions
– Vitamin D, which promotes mineral absorption and good bone health
– Vitamin E, which protects against heart disease and some cancers
– iodine, for making thyroid hormones
– phosphorus, for healthy bones and teeth.
– selenium, for healthy metabolism
– iron, for oxygen transportation
Contrary to what we may have been previously told, there is no need to limit egg consumption. Don’t forget, though, to make sure that you buy organic, pasture-raised eggs. Studies show that commercially-raised eggs are up to 19 times higher in pro-inflammatory omega-6 fatty acids. Unfortunately, almost all eggs sold in supermarkets – even organic eggs – are not truly pasture-raised. To find these eggs, check your local farmer’s market or visit the Eat Wild website to locate a source in your area.
Now go make that omelet!
xo Andra
Sources, and therefore interesting additional reading:
What if it’s all a Big Fat Lie? from New York Times
Three Eggs a Day Keep the Doctor Away from Chris Kresser
Dietary Cholesterol Provided by Eggs and Plasma Lipoproteins in Healthy Populations from US National Library of Medicine
Four Superfoods the Media Tells You Are Unhealthy from Balanced Bites
Why Are We So Fat? The Multimillion Dollar Scientific Quest to Find Out from wired.com
A Call for a Low Carb Diet that Embraces Fat from New York Times
(And… if you haven’t already, read Eat The Yolks by Liz Wolfe, it’s a life-changer!!)
Leave a Reply