Should I eat egg yolks?
Is it beneficial for health? Is the whole egg helpful in weight loss?
How much egg yolk should I consume in a day?
What are the benefits and side effects of eggs?
These are some of the questions that most people ask.
I’m not talking about a particular country or region, but all over the world. Everybody is concerned whether they should eat the whole eggs or not.
So in this article, I will tell you about the science behind egg yolk, its benefits, and we will bust some myths.
News Alert: The main purpose of this article is to tell you the truth and what science says. If you start eating egg yolks, my all hard work and research will not go in vain.
There are lots of myths all over the internet that say we should not eat egg yolk. It’s not good for health, and especially, cholesterol.
So I will be explaining everything in detail.
Let’s get started…
Why are Eggs Famous
Whole eggs are inexpensive, nutrient-dense food which is easily available and easy to cook.
Favourite amongst most athletes and fitness freaks, they are an excellent source of protein and contain at least 7 essential minerals.
In a country like India, where most of the foods are plant and milk-based, eggs are the best alternative for them to complete their daily calorie requirements.
Egg Yolk Benefits
Eating whole eggs gives you the right amount of fat, protein and calories your body needs.
Research says that eating whole eggs keeps you full for a longer time allowing you to eat less.
FYI: Egg yolk contains most of the nutrients. If you are only eating the egg whites, and not egg yolks, of course, you are missing lots of nutrients required by our body”.
Some of the benefits are:
1. Great For Brain Health
Eggs promote brain health because they are an excellent source of choline
2. It Keeps You Full For Longer
Many research shows that eggs promote fullness and you will be able to eat less in your next meal, hence it will be beneficial for weight loss.
3. Egg Yolk For Weight Loss
High-quality protein is helpful in weight loss and whole eggs are high-quality protein, it means weight loss is easy when you consume eggs
4. Helpful in Boosting Immune System
Studies have shown that eating egg yolk can help protect the body against diseases and infection.
5. Improves Vision
Egg yolk is a great source of zeaxanthin and lutein, which are helpful in protecting macular degeneration and cataract.
Then, Why Are Egg Yolks Considered Unhealthy?
An egg is made up of two things:
Egg Yolk: Contains all the nutrients
Egg White: Mostly Protein
Despite having a number of benefits, egg yolks are still considered evil. Do you know why?
Just because egg yolks are high in cholesterol.
And, a few decades ago, some studies said that heart disease is connected to high blood cholesterol.
After the study, most of the people from all over the world stopped consuming egg yolks and started eating its alternatives.
And, you know about the so-called alternatives or you may search it on the internet.
Does It Mean Egg Yolks Are High In Cholesterol?
Well, the answer to this question is YES!!!
It is absolutely true that whole eggs are the main source of cholesterol.
One large whole egg (50g) contains around 185mg of cholesterol.
A few years ago, the daily intake of cholesterol was 300mg and for people with heart diseases, it was even lower than that.
Thanks to the new study in 2015 that removed the limit of dietary cholesterol of 300mg per day.
But still, there are people who get concerned about eating whole eggs. This might be because they have been born and brought up like that.
FYI: Just because any food is high in cholesterol, does not mean that it will increase the cholesterol level in the blood
How Egg Yolks Affect Blood Cholesterol
You might be thinking that egg yolks are high in cholesterol and are connected to blood cholesterol. Guys, it actually doesn’t work like that.
Remember, that cholesterol is essential for the cells of your body.
Moreover, your liver also produces cholesterol in large amounts
When you eat food with less cholesterol your liver produces More cholesterol and when we eat food with more cholesterol, simply your liver will produce less cholesterol.
So, keep in mind that cholesterol is not a bad thing, every cell in your body needs cholesterol and you cannot live without cholesterol.
Some of the benefits of cholesterol are:
- Helps in the digestion of fat.
- Helps in the production of testosterone, estrogen, and progesterone
- It produces Vitamin D
What about heart diseases? Are They Related?
Research has shown that most of the cholesterol in our body is made by our liver and it does not come from the cholesterol we consume.
According to studies, eating 2 whole eggs every day doesn’t have any effect on the heart.
If you talk about cholesterol there are two kinds of cholesterol HDL and LDL.
When you consume eggs, the LDL (Low-Density Lipoprotein) cholesterol remains the same, but HDL (High-Density Lipoprotein) increases a little and that doesn’t mean that it is related to the heart disease.
A study conducted by PubMed – they took 32 people with heart disease and asked them to eat 2 whole eggs every day for 12 weeks consequently. After 12 weeks, there were no negative effects or any side effects on them.
FYI: We can say that consuming at least 2 whole eggs daily does not have any effect on the heart.
Myths Busted! Egg Yolk vs Egg Whites
Myth 1: Egg yolks are loaded with cholesterol.
- Yes, they are, but with HDL, not LDL.
Myth 2: Whole eggs raise your cholesterol levels.
- According to 2015 to 2020 dietary guidelines of Americans, they have placed no daily limit of dietary cholesterol intake. It means they can eat up to 6 whole eggs daily and even more.
Myth 3: Egg yolks are fattening.
- There are basically two kinds of fats – bad fats and good fats. Eggs contain good fats and help you lose fat.
Myth 4: Only egg whites contain protein.
- This is wrong even egg yolk has half the protein in it
Myth 5: Only egg whites are responsible for muscle building
- Egg whites have high-quality protein but it doesn’t mean that only egg whites are responsible for muscle building. Remember, half of the protein is available in the egg yolk and research has shown that people who consume whole eggs get more results.
A Few Risks Involved With Eggs
Bacteria (Selomenila) – Eating raw eggs is not recommended because raw egg may have bacteria in their shells. It is recommended to cook the eggs before you eat
Egg Yolk Nutrition Facts
Eggs are my favourite when it comes to nutritional content. They are one of the most nutrient-dense foods available on the planet.
Moreover, egg yolk contains at least 7 essential minerals, such as Calcium, Iron, Phosphorus, Magnesium, Potassium, sodium, and Zinc.
However, its nutritional value depends on the size of the egg and how you cook the eggs.
- Fat: 0.6g
- Carbs: 0.24g
- Protein: 3.60g
- Fat: 4.97g
- Carbs: 0.38g
- Protein: 6.29g
In a nutshell,. I can say that the eggs are one of the healthiest and the most nutrient-dense foods available on the planet and one must consume it almost every day.
Yes, eggs are high in cholesterol and it does release cholesterol, but HDL. It can modify LDL and has not been connected to heart diseases.
But, in some cases, some people might get allergic to eggs. And, it might not be for everyone.
So take the consultation of your doctor or physician before you apply anything on your body.
Hope you like the article. Please tell us in the comment section below to let me know what you feel about the above discussion and anything that I have missed.