Eggs, egg yolks, cholesterol

An average egg contains about 70 Calories, of which 25 Cal are protein (in the white) and 45 Cal are fats (in the yolk). One-third of the fats are saturated, the remainder being unsaturated. By comparison, whole milk and most beef contain over twice the relative amount of saturated fat. All of these foods (egg yolks, whole dairy, meats) are high in cholesterol, but saturated fats and carbohyrate (sugar) consumption contribute more to "bad" (LDL) cholesterol, total cholesterol and triglyceride levels than how much cholesterol you eat. This is partly because the body recycles and makes cholesterol (eating more results in less being produced by the liver). The standard medical advice for the last several years with regard to egg yolks has been to not eat more than roughly 4 per week. However, as more research results become available, we are realizing that it is NOT egg yolks in and of themselves that are bad [Katz DL et al., Int J Cardiol 99 (2005) 65]. Rather, it is the TOTAL amount of saturated fat, trans fat, sugar and calories in the diet, as well as activity levels. If you eat out at all in standard restaurants in the United States, you are getting MUCH more saturated fat and sugar in your diet than you realize (butter is the "secret weapon" of the restaurant industry), and you should cut back on all saturated fats and sugars so that your eating out does not reduce your quality of life (energy and life span). If you do not eat out much or are VERY careful about what you order when you do, then it is as simple as CHOOSING what saturated fat sources are the most important to you. If you like ice cream and cheddar cheese (my favorite saturated fat sources) then cut back on egg yolks and whole milk (neither of which I like at all). Eggs for breakfast with all the yolks, bacon and greasy hash browns constitutes the "heart attack on a plate" we have heard about. As does the burger with fries and a shake. When all food items in the meal are high in saturated fat the meal is not contributing to health. Eggs with vegetables cooked in and a slice of whole grain bread with a piece of fruit on the side is an excellent breakfast. If you want the burger get the salad with it, if you prefer going with the fries split them with a friend and get the chicken instead of the burger. If you want a vanilla or chocolate shake have a huge salad before you go to get it. Managing health is not about eliminating egg yolks or any other one particular food. It is about having a large spectrum of types of foods in your meals. A bunch of saturated fat sources all at once (egg yolks, grease the eggs are cooked in, etc) does not represent a spectrum, and instead overloads the body, turning saturated fats (which are FINE TO EAT in moderate amounts) into something unhealthy. This should come as no surprise when pure water, which is healthy, can kill when consumed in very large amounts (see my article on hydration), and omega-3 fats (which reduce heart disease in moderate amounts) causes heart disease in large amounts. Although not entirely unbiased, an MD PhD wrote an editorial describing BENEFITS of higher cholesterol. Read that article by clicking here. This was forwarded to me by a friend and I have not had time to look at the references in it. I think the main point is valid however: There is no ONE thing in the diet that is causing are health problems. It is the COMBINATION of many poor eating habits colliding together that makes it so difficult for our bodies to adjust.