Eggs: Increasing Good Cholesterol or Raise Bad Cholesterol?

Nutrition Corner with Dr D

Eggs: Increasing Good Cholesterol or Raise Bad Cholesterol?

In today’s nutrition corner we will talk about eggs. Have you ever questioned whether consuming eggs really increases your cholesterol levels? Is it possible that eggs can be actually increasing good cholesterol ? How many eggs can you safely eat? Moreover, have you considered how our body regulates cholesterol and whether eggs have any benefits for our overall health? In this article you will find answers to all of these questions.

Why are eggs so special?

You might be surprised  to learn that eggs are actually one of the most nutrient-dense foods on the planet. They contain one of the highest quality protein, healthy fats, and a variety of vitamins and minerals that are essential for our bodies to function properly.

 

Many people particularly like eggs for their high protein content. However, the protein content in an egg is not equally distributed between the egg white and the egg yolk.

 

Approximately 60% of the protein in an egg is found in the egg white, while the remaining 40% is in the egg yolk. Specifically, one large egg white contains about 3.6 grams of protein, while the yolk contains about 2.7 grams of protein.

 

It is also important to understand that all the cholesterol in the egg is present in the egg yolk and there is no cholesterol in the egg white.

What is cholesterol and how our body self regulate the level of cholesterol in the blood  

Cholesterol is a type of fat that is found in our bloodstream and cells, and our bodies need it to function properly. We need cholesterol since it is a building block of cell membranes, helping to maintain their structural integrity.

 

It is also a precursor for the synthesis of important hormones. For example without cholesterol we could not make the important hormones estrogen and testosterone.

 

Additionally, cholesterol plays a role in the production of bile acids that are important for the digestion and absorption of fats in the intestines. However, too much cholesterol in the blood can increase the risk of heart disease and stroke.

 

This is where eggs come in, as they are one of the foods that are high in cholesterol. A single large egg contains around 186 milligrams of cholesterol, which is more than half of the recommended daily intake.

 

But here's the catch - eating cholesterol doesn't necessarily raise cholesterol levels in the blood. Our liver produces cholesterol every day, and it adjusts its production based on how much cholesterol we consume through our diet. In other words, if we eat more cholesterol, our liver will make less of it.

 

Additionally research has shown that the body can decrease the absorption of dietary cholesterol from the intestine back to the body if the blood level of cholesterol is already high. This is because the body has a mechanism to regulate cholesterol levels called the enterohepatic circulation.

 

This mechanism involves the liver secreting cholesterol into bile, which is then released into the small intestine to help with the digestion of fats. Once the fats are digested, the cholesterol is either absorbed back into the bloodstream or eliminated from the body.

 

However, when the blood cholesterol levels are already high, the body can decrease the absorption of dietary cholesterol by reducing the amount of cholesterol that is absorbed from the small intestine back into the bloodstream.

 

This is because the liver produces less cholesterol in response to high blood cholesterol levels, which in turn reduces the amount of cholesterol that is secreted into bile.

Can body regulate the level of cholesterol that it makes and reabsorbs from the intestines based on the level of cholesterol in our blood?

While it is more complicated, in general this applies to roughly 75% of people as their liver compensates by reducing its own production. Moreover, research has shown that the way we prepare eggs and other food we eat can also significantly affect the impact on cholesterol levels.

 

Frying eggs or using them in dishes that require added butter or oil can increase the amount of saturated fats and trans fatty acids, which are known to raise cholesterol levels. On the other hand, boiling or poaching eggs, or using them in dishes that require minimal added fat, can have a neutral or even positive effect on cholesterol levels.

It is also worthwhile to say that eggs contain a type of fat called lecithin that can help to lower cholesterol levels by preventing the absorption of dietary cholesterol into the bloodstream. In fact, studies have shown that eating whole eggs, including the yolk, can increase levels of good cholesterol (HDL) in the body, which is important for heart health.

 

The specific mechanism by which eggs raise HDL cholesterol levels is not fully understood, but it is thought to be related to the presence of certain nutrients in eggs, including choline and betaine. These nutrients may help to support liver function, which in turn can lead to an increase in HDL cholesterol production.

Additionally, eggs are a rich source of choline. Choline is a nutrient that is important for brain function, as well as liver and muscle health. Eggs are an excellent source of choline, with one large egg containing around 147mg of choline.

It is also important to note that different types of eggs may have different nutrient profiles. For example, free-range eggs may contain higher levels of omega-3 fatty acids, while organic eggs may contain higher levels of vitamin E.

So what is the verdict? Do eggs raise cholesterol?

Ok so now that we have all the important background info it will be easy for you to understand the answer to this question. The answer is actually not as straightforward as you might think. Studies have shown that eating eggs in moderation (up to one egg per day) does not significantly raise cholesterol levels in healthy individuals thanks to their liver's ability to regulate its own production. However, if you have high cholesterol or a family history of heart disease, it may be best to limit your egg intake or talk to your health care provider or a registered dietitian for personalized advice. Additionally, choosing healthy preparation methods, such as boiling or poaching, can help minimize any potential negative effects on cholesterol levels. And don't forget about the egg whites, which are a great source of protein without the cholesterol.

 

In conclusion, while eggs do contain cholesterol, they may not necessarily raise cholesterol levels in the majority of people. It's important to take individual factors, such as personal health history and preparation methods, into consideration when deciding on your egg intake. As with any food, moderation and balance are key to a healthy and varied diet.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Trans fats: The Silent Killer Lurking in Your Pantry

Nutrition Corner with Dr D 

Trans fats: The Silent Killer Lurking in Your Pantry

Lets talk about trans fatty acids AKA trans fats. I like to tell my patients that for the most part there is no food that one cannot eat occasionally even though it may not be the best for you. However, there is one food that I believe no one needs to be eating at all. It’s not sugar or chocolates if that’s what you think. Its trans fats. Some of you may have heard about trans fats, some of you my not, but I promise you that everyone is going to learn something new today.

Why are trans fats bad?

Trans fats are a type of unsaturated fat that can be found in many processed foods. They have been linked to a number of health problems and are considered to be one of the most harmful types of dietary fats. Trans fats are actually worst than saturated fats that most people know as the main culprit for clogging our arteries.

 

What are the most significant health problems associated with trans fats?

According to recent studies, trans fats have been linked to an increased risk of heart disease, stroke, and type 2 diabetes. They have also been shown to raise levels of "bad" LDL cholesterol and lower levels of "good" HDL cholesterol in the blood.

The most significant health problem associated with trans fats is their impact on heart health. A study published in the New England Journal of Medicine found that replacing just 1% of energy intake from trans fats with energy from other sources was associated with a 2-3% reduction in the risk of heart disease. Another study published in the Journal of the American College of Cardiology found that consuming trans fats increased the risk of heart disease by 21% compared to consuming the same amount of calories from other sources.

 

Trans fats have also been linked to an increased risk of stroke. A study published in the journal Stroke found that women who consumed the highest amount of trans fats had a 39% increased risk of stroke compared to those who consumed the least amount.

 

Trans Fats and Diabetes

In addition to their impact on heart health, trans fats have also been linked to an increased risk of type 2 diabetes. A study published in the American Journal of Clinical Nutrition found that consuming trans fats increased the risk of type 2 diabetes by 40%.

 

 

Now that we've discussed the risks associated with trans fatty acids, let's dive deeper into what they are and how they're formed.

 

So what are trans fats?

Trans fats are a type of unsaturated fat that are produced when liquid vegetable oils are partially hydrogenated, a process that involves adding hydrogen atoms to the oil to make it more solid and stable at room temperature. This process converts some of the unsaturated fats in the oil into trans fats, which have a longer shelf life than other types of fats and are therefore commonly used in processed foods.

How are these trans fatty acids formed?

Trans fats can be naturally occurring or man-made. Naturally occurring trans fats are found in small amounts in some animal products, such as meat and dairy, but they are not considered to be as harmful as man-made trans fats.

 

Man-made trans fats, on the other hand, are created during the process of partial hydrogenation, which was originally developed to produce a cheaper and more stable alternative to animal fats such as lard and butter. This process became popular in the food industry in the mid-20th century, as it allowed manufacturers to extend the shelf life of their products and improve their texture and flavor.

 

However, as we've discussed earlier, the consumption of trans fats has been linked to a number of health problems, and in recent years there has been a push to reduce or eliminate trans fats from the food supply.

Food Labeling of Trans Fats

In addition to understanding how trans fatty acids are formed, it's also important to know how they are labeled on food products. Unfortunately, the food industry has found ways to get away with putting trans fats into food without having to disclose it on the food label.

 

In 2015, the U.S. Food and Drug Administration (FDA) ruled that partially hydrogenated oils (PHOs), the primary source of artificial trans fats, are no longer "generally recognized as safe" (GRAS) for use in human food. This ruling effectively banned the use of PHOs in food products, but it's important to note that there are still loopholes that allow food manufacturers to use trans fats without having to disclose it on the label.

 

How to detect trans fats on food labels

To detect trans fats on food labels, it's important to read the ingredient list carefully. Even if a product claims to be "trans fat-free," it may still contain trans fats if it contains partially hydrogenated oils or hydrogenated oils.

 

For example, let's take a look at the ingredient list of a popular brand of margarine:

Water, vegetable oil blend (soybean oil, palm oil, palm kernel oil), salt, whey protein concentrate, soy lecithin, vegetable monoglycerides, potassium sorbate (used to protect quality), citric acid, natural and artificial flavor, vitamin A palmitate, beta carotene (color).

At first glance, this product may seem trans fat-free, but if you look closely, you'll see that it contains vegetable monoglycerides, which are a form of partially hydrogenated oils. This means that even though the product claims to be trans fat-free, it actually contains trans fats.

 

Another example is a popular brand of crackers:

Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), soybean oil (with TBHQ for freshness), sugar, contains 2% or less of salt, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), high fructose corn syrup, corn syrup, soy lecithin.

Again, this product may seem trans fat-free, but it contains soybean oil, which is often partially hydrogenated to increase its shelf life. This means that even though the product doesn't list trans fats on the label, it may still contain them.

Healthy Alternatives to Trans Fatty Acids

While trans fats are unhealthy and should be avoided, there are plenty of healthy alternatives that can be incorporated into our diets.

 

Monounsaturated Fats

Monounsaturated fats are a type of healthy fat found in foods such as nuts, seeds, avocados, and olive oil. These fats have been shown to improve cholesterol levels and reduce the risk of heart disease.

 

 

Polyunsaturated Fats

Polyunsaturated fats are another type of healthy fat found in foods such as fatty fish, flaxseeds, and walnuts. These fats are essential for brain function and have been shown to reduce inflammation and improve heart health. Example is omega 3 fatty acids.

Whole Foods

Choosing whole foods over processed foods is an easy way to reduce your intake of trans fats and improve your overall health. Whole foods such as fruits, vegetables, whole grains, and lean proteins provide essential nutrients without the added trans fats and other unhealthy additives found in processed foods.

 

Food Preparation

The way we prepare our food can also affect its nutritional value. Instead of deep-frying or using partially hydrogenated oils, opt for healthier cooking methods such as grilling, baking, or sautéing with healthy fats such as olive oil or coconut oil.

 

 

Conclusion

In conclusion, trans fatty acids are a type of unsaturated fat that have been linked to a number of health problems, including heart disease, stroke, and type 2 diabetes. They are formed when liquid vegetable oils are partially hydrogenated. While small amounts of naturally occurring trans fats can be found in some animal products, man-made trans fats are the main source of concern when it comes to health risks. By being aware of the sources of trans fats and making healthy food choices, we can help reduce our risk of developing health problems associated with trans fats. Incorporating healthy alternatives into your diet can help reduce your intake of trans fatty acids and improve your overall health. By choosing whole foods, healthy fats, and mindful food preparation methods, we can nourish our bodies with the nutrients they need to function at their best.

by Dr. Michal Domeny DNP, L.Ac, CD/N