2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Egg consumption and cholesterol very often cause mutual association. The egg is on the list of foods rich in cholesterol, along with shrimp and duck liver.
However, if you are in good health, eating eggs cannot lead to a jump in cholesterol levels, as long as you consume them in moderation and according to the rest of your menu to maintain a low level of unhealthy fats and cholesterol.
Eggs and the food pyramid
Eggs and other foods (meat, fish, nuts) in this group provide essential nutrients such as protein, B vitamins, vitamin E, iron, zinc and magnesium.
However, from a nutritional point of view, these foods are compromised, as many of them are sources of saturated fat. For example, eggs, caviar and offal are high in cholesterol.
If your diet is high in saturated fat and cholesterol, this can increase levels of "bad" cholesterol, known as low-density lipoprotein or LDL cholesterol.
Cholesterol in eggs
Cholesterol in eggs is found only in the yolk - its content in a large egg is 213 milligrams. Protein does not contain cholesterol.
Daily consumption of eggs
It is recommended that adults limit their cholesterol to less than 500 mg per day. People with diabetes, heart disease, or high blood LDL cholesterol should limit their daily cholesterol intake to less than 200 mg.
From these values, it seems that eating scrambled eggs on the eyes every morning falls within these limits. Many baked goods are made with eggs, which also contributes to cholesterol levels.
Experts advise
If you are healthy and like to eat eggs, one a day will not hurt you. Eggs are a valuable source of protein and contain some healthy monounsaturated and polyunsaturated fats. The yolk contains unique nutrients such as lutein and zeaxanthin, which can be helpful against age-related vision loss and choline.
Choline is associated with memory function, healthy brain development and the prevention of neural tube defects, liver obesity and heart disease.
However, if you eat your daily egg, it is recommended that you reduce your intake of other foods that supply saturated and trans fats that you consume during the day.
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