"They all say that egg yolk cholesterol is high, can you eat it in the end?"
Eating one more egg a day, will the risk of heart disease and cancer increase? Debunk the rumors!
The reason why I decided to talk about this topic today is mainly because the recent health articles about the increase in "cholesterol" caused by eating eggs, which leads to an increase in the incidence of cardiovascular and cerebrovascular diseases and cancer, are very hot on the Internet, and the people who eat melon without knowing the truth are very afraid. Many people who have maintained a good habit of eating an egg every morning cannot help but wonder at this time, is it still harmful to the body?
What is even more hateful is that some health media borrow the research results of well-known universities out of context, and the people can't understand it, and it is inevitable that they will look forward to the righteousness of the text. I thought, such a famous university research results should be highly credible, right? Cause blind obedience! So I immediately went to look up the relevant literature, which turned out to be a new study published in PLOS Medicine by a research team led by Professor Zhang Yu and Professor Jiao Jingjing from the School of Biosystems Engineering and Food Science of Zhejiang University on February 10, 2021.
This is what I'll sum up with you, the study, which looked at a large cohort of more than 520,000 participants, found that egg and cholesterol intake was associated with higher cardiovascular disease, cancer, and all-cause mortality. Moreover, they believe that the increased mortality rate associated with eating eggs is largely affected by cholesterol intake. Ultimately, the findings recommend "limiting cholesterol intake and replacing whole eggs with egg whites/substitutes or other alternative protein sources to promote cardiovascular health and a healthy lifespan." ”
As for the reason, the researchers also explained that eating eggs will increase mortality mainly consider that the cholesterol in the yolk will accumulate in the arteries to induce atherosclerosis, which in turn increases the risk of blood clots, so that the risk of cardiovascular disease will also increase. So seeing here, eating one more egg a day, will the risk of heart disease and cancer increase in the end? I think this research is one-sided and limited. As for the reason, I will say my point below, which is actually the doubt of many friends with high cholesterol over the years.
Egg cholesterol raises blood cholesterol, there is no reliable evidence!
Example (1): Researchers at Highland Hospital in Oakland, California, gave 13 volunteers an equal amount of 9 eggs per day, and subsequent observations proved that only 2 of the 13 volunteers had a large increase in blood cholesterol (had a history of cholesterol vascular disease), while 7 had a slight decrease in cholesterol levels at the end of the trial. Another later observation among students at the University of California, Los Angeles, also showed that there was no increase in blood cholesterol levels in volunteers who ate eggs daily as prescribed, compared with those who were prescribed to abstain from egg eating.
Example (2): There were 400 Boston police officers with excessive physical fitness who ate 7 eggs each, and not 1 of the 400 medium-sized men suffered from heart disease 8 years later.
Example (3): The American Cancer Society investigated the eating habits of 800409 people over a period of more than one year, and the result was that the group that ate more eggs (eating more than 5 eggs a week) had fewer deaths from heart disease than the other group that ate fewer eggs (eating less than 4 eggs a week).
Description: In fact, the cholesterol in eggs and the cholesterol in our body are one thing, but they are different. After the cholesterol in our usual food enters the human body, it actually needs to go through a series of digestion and absorption processes to transform into human cholesterol. This process is also influenced by many factors. The cholesterol content in a simple food has little impact on the total cholesterol content of our body, most of the cholesterol in the human body is still manufactured from the liver, and eating eggs does not have much impact on the cholesterol in the blood.
And studies have shown that an egg (50 to 60 grams) contains about 234 mg of cholesterol, which binds to proteins to form lipoproteins. Lipoprotein also contains commonly known as "good cholesterol (high-density lipoprotein)", which instead has the effect of clearing cholesterol from the walls of blood vessels. Moreover, the lecithin in the yolk of eggs is also a powerful emulsifier, which can promote the cholesterol and fat particles in the blood to become extremely small and remain suspended. This prevents cholesterol and fat particles from depositing on the walls of blood vessels and prevents atherosclerosis.
As I have already explained above, cholesterol in human blood and cholesterol in food are not exactly the same. About 70% to 80% of the cholesterol in the human body is synthesized by the liver, and only a small part comes from the diet, and it also undergoes a series of digestion and absorption. So, we don't have to worry too much about cholesterol in food. Eating 1-2 eggs a day will not cause any health risks, and you can eat them with confidence.
Eggs, in fact, have many benefits!
Eggs, including other poultry eggs, are mainly composed of three parts: eggshell, egg white (egg white) and egg yolk, and the latter two parts are generally consumed. China's poultry egg supply is mainly based on eggs, accounting for 84%, duck eggs and goose eggs account for 12% and 4% respectively, and in recent years there has been a small amount of quail eggs consumption. Eggs, like milk, are one of the most perfect functional foods known to man. It is actually a complete germ cell, and in the case of fertilization, an egg can hatch a chick in 20 days without relying on other sources of nutrients. Eggs contain a comprehensive and balanced supply of essential nutrients for the body, including water, protein, fat, carbohydrates (sugars), vitamins, minerals and trace elements. On average, eggs account for 73% of moisture, protein 13.1%, fat 12.2%, carbohydrates 0.7%, and ash 1%.
And regarding the nutritional characteristics of eggs, one is that the calorific value is moderate, and the calorific value of food is the basic indicator for assessing the nutritional value of food. The body's need for food is usually expressed in terms of calorific values generated by the three basic substances "carbohydrates, proteins and fats". The calorific value of eggs is lower than that of high-fat pork, beans, and lamb, but higher than that of beef, aquatic products, milk and vegetables; second, the biological price is high. Eggs are naturally packaged foods that can be eaten when cooked, not only with high digestibility, but also with high biological prices. Biological valence refers to the ratio of the amount of nitrogen that is stored in the body after the food protein is absorbed and is actually utilized, and the amount absorbed in the body. The biological valence of egg protein is higher than that of various other animal and plant proteins.
Third, the proportion of amino acids is appropriate. Eggs not only contain 8 kinds of essential amino acids, but also rich in content, the proportion of each other is very appropriate, and the closest to the needs of the human body. The amino acid score calculated by amino acid composition is equivalent to the nutritional value of human milk. Therefore, the protein of eggs is usually used as a reference standard for other foods, and a naturally balanced food is a unity of different functional components that restrict and coordinate with each other. Therefore, the consumption of this food will not have an adverse effect on the human body due to its excessive or lack of one ingredient. In addition, if you eat one more egg a day, the risk of heart disease and cancer will increase, then the egg has long disappeared from the people's table!
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