Eggs are a funny food.
Not funny as in a haha type of way but interesting.
Some people eat them. Others avoid them.
Some store them in the fridge. Others place them on top of the fridge.
Some believe they are healthy and a good food choice and others think the opposite.
Is eating eggs bad for your cholesterol?
What about eating the yolks?
Can you lose weight by eating eggs?
There are a lot of views and opinions floating around. And I think it helps if we can turn to the published evidence in order to come to a decision.
Below are four quick reviews of the scientific research to see what the truth is.
Review #1 –
Pearce KL, Clifton PM, Noakes M.
Br J Nutr. 2011 Feb;105(4):584-92. Epub 2010 Dec 7.
This study involved 65 individuals with type 2 diabetes divided into 2 groups. One group was was fed a low cal, high protein, high cholesterol (eggs) breakfast or a low cal, high protein, low cholesterol breakfast.
The group fed the eggs improved their plasma lipids, improved their glycemic control and their blood pressure.
Review #2 –
Harman NL, Leeds AR, Griffin BA.
Eur J Nutr. 2008 Sep;47(6):287-93. Epub 2008 Aug 26. Erratum in: Eur J Nutr. 2008 Oct;47(7):408.
The second study involved 45 individuals. One group ate 2 eggs per day for breakfast. The other group ate no eggs.
The observation was that eating 2 eggs per day does not increase plasma cholesterol nor does it increase low density lipoprotein (the unhealthy kind of cholesterol).
Review #3 –
Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV.
Int J Obes (Lond). 2008 Oct;32(10):1545-51. Epub 2008 Aug 5.
In this study 152 participants were fed either egg or a bagel for breakfast (with this and all these studies referenced the meals were isocaloric meaning the same total calories were eaten for both groups, just different foods).
At the conclusion of the study the group eating eggs decreased their BMI 61% more, lost 65% more weight, reduced waist circumference 34% more and lost 16% more bodyfat.
There was no difference between the groups in terms of total cholesterol, HDL, LDL and triglycerides.
Review #4 –
The last paper involved thirty women between 25-60 who were fed either eggs or bagels for breakfast. They wanted to know if there was a difference 3.5 hours later as to how full the women felt, what their cravings were like and what their energy intake was like at the next meal.
What they found is that the group eating the eggs felt fuller, had less cravings and ate less calories through the rest of the day. In fact their energy intake (how many calories they consumed) was lower for the next 36 hours!
This is just a small sampling of the evidence out there. But you should feel confident to include eggs in your nutritional plan especially if your goal is:
* improved glycemic control
* improved plasma lipids
* decreased BMI, weight, fat and waist circumference
* improved satiety, decreased cravings and smaller energy intake
Let me know what think about eggs. Do you eat them? How often? What types? How do you prepare them?
Chris okanaganpeakperformance.com ‘always moving forward’