Eggs: Power Food or Cholesterol Nightmare

Are eggs good for you or are they bad for you? Or are they good for you in small amounts and bad when you eat lots? The old argument has suggested that eggs cause high cholesterol levels and blocked arteries which we know leads to heart problems sooner or later.

In 2005, the USDA's Dietary Guidelines for Americans suggested that no more than 300mg of dietary cholesterol should be consumed each day. With an average egg containing around 220mg of cholesterol it seems logical that the fewer eggs you eat the better.

However, this perspective is misleading because we need to consider the different types of cholesterol. Not everything in life is black and white!

In the blue corner we have Low Density Lipoproteins (LDL's) which clog arteries by carrying cholesterol to the sites of fatty deposits. In the red corner we have High Density Lipoproteins (HDL's) which are the good guys as they clean up LDL's floating in the blood and transport them to the liver for eventual excretion.

Also, cholesterol is required for cell function, nerve function and hormone function. Trying to eradicate cholesterol completely is therefore an inaccurate and misinformed idea.

Aside from cholesterol eeggs are an excellent source of protein, Vitamin A, Vitamin D, Vitamin B2 and iodine. These substances have many, many uses in the body but I want to focus on their benefits for those looking to lose body fat.

First, protein. You must eat lean, complete proteins 5-6 times per day to maintain / build muscle and to remain satisfied without eating high levels of carbohydrates. In terms of losing body fat protein increases the thermic effect of what you eat which helps burn calories by eating!

Vitamin A aids bone growth and helps regulate your immune system both of which are necessary if you want to be able to train with weights regularly. Again this is essential for creating your best body ever.

This doesn't mean you need to become a bodybuilder, quite the opposite. Weight training is often avoided by ladies in particular looking to lose fat but they are doing themselves a massive disservice!

Vitamin D aids the absorption of calcium. Calcium is essential for ensuring strong bones for weight bearing activities and general health.

Vitamin B2 not only helps process amino acids (from proteins) and fats but it also helps convert carbohydrates to ATP. Don't worry too much about what this stands for but know that it is used by the body for energy during very intense exercise.

Finally we have iodine. This helps regulate the hormones responsible for your metabolism ensuring you're always burning calories efficiently.

As you can see eggs provide a range of benefits for fat loss and maintenance or growth of muscles but the structure of eggs must also be considered.

All of the cholesterol in an egg is found in the yolk. The white provides a source of pure, complete protein.

It therefore seems wise to limit the yolks you eat to one per day whilst you should feel free to eat more egg whites. This will ensure you are getting enough protein - something few people do!

The truth is that it is saturated fats which cause the increasing heart problems in Western society. Eggs therefore can be a main element of any fat loss plan with all other sources of saturated fat being minimised.

Often you will hear people say they don't eat eggs because they're bad for the heart. However, the same people will eat high amounts of processed foods, alcohol and other heart-stopping foods and drinks!

The positives provided by egg whites in particular cannot be ignored especially by those who do not wish to eat animal meat for whatever reasons they may have. Vegetarians take note!

Some studies suggest that eating 3-4 whole eggs every day had no effect at all on blood cholesterol but if you are still paranoid, get your cholesterol tested by your GP. You might even conduct an experiment of your own by eating 3-4 eggs per day for 2 weeks then having your cholesterol re-tested to see if there is any effect.

To sum up, don't believe everything you read or hear in the media as everything will be hyped up and made to sound like the end of the world. Take time to research the truth and you will generally find that there is no need to panic!

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