Do you avoid egg yolks because you’re worried they’ll raise your cholesterol? Trust me, you’re not alone! Eggs yolks have been demonized by the health industry for many years. But are egg yolks really bad for your health? Well, this article will tell you everything you need to know.
Why are egg yolks believed to be bad?
About 50 years ago, scientists discovered that high blood cholesterol caused heart disease, so people were warned against high cholesterol foods. And since eggs are high in cholesterol (185 milligrams per egg), folks were advised not to eat them.
People were specifically advised to avoid the egg yolks since they contain all the cholesterol in eggs. And that’s why some people only eat the egg whites.
What recent studies say about egg yolks
The argument that egg yolks are bad was based on the assumption that dietary cholesterol increases blood cholesterol, but new research shows that’s not true.
The body uses various tricks to naturally regulate the amount of cholesterol in the body. For one thing, research shows that when we eat high cholesterol foods, the liver produces less cholesterol. And if you don’t eat enough cholesterol, the liver produces more.
Up until 2016, the U.S. government advised people not to consume more than 300 milligrams of dietary cholesterol per day. But it removed these limitations on in its latest report.
Do egg yolks increase risk of diseases?
Even though egg yolks are believed to increase risk of heart disease and diabetes, studiesshow that eating one or two whole eggs per day doesn’t increase risk of heart disease.
In fact, one study found that eating whole eggs improved insulin sensitivity more than eating egg whites. And there are also studies that show eating whole eggs actually helps improve heart health.
But, there are conflicting studies which link high intake of dietary cholesterol to type II diabetes, but not eggs in particular.
So it’d be safe for diabetics or pre-diabetics to reduce intake of whole eggs. If you have diabetes, limit intake of dietary cholesterol to 200 milligrams per day (one egg). Or just stick to egg whites.
Study after study show that it’s safe to eat up to 3 whole eggs a day. But first consult with your doctor about eating whole eggs if you have diabetes or heart disease.
Health benefits of egg yolk
You will miss out on vitamins and minerals if you eat the egg whites only. Here are some of the benefits of eating whole eggs.
-Eggs yolks contain omega-3 fats.
-They’re an excellent source of vitamins A, D, E and K.
-Egg yolks have more vitamin B12 and folate than egg whites.
-Egg yolks contain lutein and zeaxanthin, nutrients which help improve eye health
-Choline a nutrient found in egg yolk improves cardiovascular health.