How Many Eggs Is Too Many Eggs? Are Eggs Good or Bad for Health?
In the general discussion on the Atkins diet, one topic that has come up is, how many eggs are safe to eat? It is generally thought that eggs are bad for us, as they are high in cholesterol, and this leads to CHD (coronary heart disease). However, Dr. Atkins does not think that this is the case. And I have found some interesting research that supports the idea that eggs are actually good for us, and you probably cannot get too many of them. Recent advice from the UK Department of Health said that adults should not have more than 2 eggs per week. Some other advice says that 4-7 eggs per week is OK for a healthy person. But is this all nonsense? Since being on Atkins, I have probably averaged 21 eggs per week.
Here is abstract from a paper published in the Nutrition Bulletin: A. Lee, B. Griffin (2006) Dietary cholesterol, eggs and coronary heart disease risk in perspective
Abstract:
"The idea that dietary cholesterol increases risk of coronary heart disease (CHD) by turning into blood cholesterol is compelling in much the same way that fish oil improves arthritis by lubricating our joints! Dietary cholesterol, chiefly in the form of eggs, has long been outlawed as a causative agent in CHD through its association with serum cholesterol. However, the scientific evidence to support a role for dietary cholesterol in CHD is relatively insubstantial in comparison with the incontrovertible link between its circulating blood relative in low density lipoprotein (LDL) cholesterol and CHD. Interpretation of the relationship between dietary cholesterol and CHD has been repeatedly confounded by an often inseparable relationship between dietary cholesterol and saturated fat. It has also been exaggerated by the feeding of unphysiologically high intakes of eggs. Nonetheless, numerous studies have shown that dietary cholesterol can increase serum LDL-cholesterol, but the size of this effect is highly variable between individuals and, according to over 30 years of prospective epidemiology, has no clinically significant impact on CHD risk. Variation in response to dietary cholesterol is a real phenomenon and we can now identify nutrient–gene interactions that give rise to this variation through differences in cholesterol homeostasis. More importantly, to view eggs solely in terms of the effects of their dietary cholesterol on serum cholesterol is to ignore the potential benefits of egg consumption on coronary risk factors, including obesity, diabetes and metabolic syndrome. Cardiovascular risk in these conditions is largely independent of LDL-cholesterol. These conditions are also relatively unresponsive to any LDL-cholesterol raising effects of dietary cholesterol. Treatment is focused primarily on weight loss, and it is in this respect that eggs may have a new and emerging role in facilitating weight loss through increased satiety."
This seems to supports Dr. Atkins' view that eggs, when eaten with a low carb diet, actually provide an essential source of good cholesterol which actually prevents arteries from becoming clogged.
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More research supporting "eggs are good for you" can be found in the Journal of the American College of Nutrition, Vol. 19, No. 90005, 556S-562S (2000). "Nutritional Contribution of Eggs to American Diets" by Won O. Song, PhD, MPH, RD and Jean M. Kerver, MS, RD:
Objectives: The main purposes of this study were (1) to assess the nutritional significance of eggs in the American diet and (2) to estimate the degree of association between egg consumption and serum cholesterol concentration.
Results: After adjusting for demographic (age, gender and ethnicity) and lifestyle variables (smoking and physical activity), dietary cholesterol was not related to serum cholesterol concentration. People who reported eating >= 4 eggs/wk had a significantly lower mean serum cholesterol concentration than those who reported eating <= 1 egg/wk (193 mg/dL vs. 197 mg/dL, p < 0.01). More frequent egg consumption was negatively associated with serum cholesterol concentration (ß=-6.45, p < 0.01).
Conclusions: In this cross-sectional and population-based study, egg consumption made important nutritional contributions to the American diet and was not associated with high serum cholesterol concentrations.
And more research that suggests that eggs are not as bad as our government health advisors keep telling us:
"Egg consumption and endothelial function: a randomized controlled crossover trial" by David L. Katz, Marian A. Evans, Haq Nawaz, Valentine Yanchou Njike, Wendy Chan, Beth Patton Comerford and Martha L. Hoxley.
Abstract:
"Background: Because of egg cholesterol content, reduction in egg consumption is generally recommended to reduce risk of cardiovascular disease. Recently, however, evidence has been accumulating to suggest that dietary cholesterol is less relevant to cardiovascular risk than dietary saturated fat. This randomized controlled crossover trial was conducted to determine the effects of egg ingestion on endothelial function, a reliable index of cardiovascular risk. Methods: Forty-nine healthy adults (mean age 56 years, 40% females) underwent a baseline brachial artery reactivity study (BARS), and were assigned to two eggs or oats daily for 6 weeks in random sequence with a 4-week washout. A BARS was done at the end of each treatment phase, measuring flow-mediated vasodilation (FMD) in the brachial artery using a high-frequency ultrasound. Results: FMD was stable in both egg and oat groups, and between-treatment differences were not significant (egg −0.96%, oatmeal −0.79%; p value >0.05). Six weeks of egg ingestion had no effect on total cholesterol (baseline: 203.8 mg/dl; post-treatment: 205.3) or LDL (baseline: 124.8 mg/dl; post-treatment: 129.1). In contrast, 6 weeks of oats lowered total cholesterol (to 194 mg/dl; p=0.0017) and LDL (to 116.6 mg/dl; p=0.012). There were no differences in body mass index (BMI), triglyceride, HDL or SBP levels between egg and oat treatment assignments. Conclusion: Short-term egg consumption does not adversely affect endothelial function in healthy adults, supporting the view that dietary cholesterol may be less detrimental to cardiovascular health than previously thought."
Research undertaken at Yale Prevention Research Center, 130 Division Street, Derby, CT 06418, USA and published in the Journal of the American College of Nutrition, Vol. 19, No. 90005, 556S-562S (2000)
More on eggs from the Atkin's website:
"The men who ate the low carb diet that included eggs had significantly less CRP (blood marker for inflammation) and more adiponectin than the group that didn’t eat eggs! Volek and his team speculate that the eggs make a significant contribution to the anti-inflammatory effects of a low-carb diet possibly due to two factors- the cholesterol in the eggs which increases HDL “good” cholesterol, and the antioxidant lutein (found in the yolk) which lowers inflammation."
Source: www.atkins.com
I am 63 had a heart attack and a bypass 19 years ago. Doctors advised max 4 eggs a week and I followed the advise. 14 years later I got the same arteri problems again and doctor suggusted a new bypass. I studied Atkins advise, taken two eggs + 2X1000mg consenterated fish oil every day, after 4 years of takeing atkins advised food + eggs and fish oil the significant result is achieved. Doctor recently taken angiograf told my old bypassed right arteri is totally glogged but surprisingly a new arteri grown up from the left arteri and taken place supplying blood to the right side of my heart, so I do not need another bypass. Its realy amazing and I have now full believe on two eggs a day is not bad for heart at all.
Sorry it has taken so long to reply. That is excellent news. Glad your heart is getting stronger. A healthy diet really is the key to a healthy heart.
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