Are eggs good or bad for you? Here's what the latest research means.
and cardiovascular disease, but this was uncommon in the Javanese on their native diet, which was mainly based on plant foods with a few eggs a week. He linked high blood cholesterol to heart disease and showed that putting the Javanese on a Dutch diet increased their blood cholesterol by about one millimoles per litre , which is quite a large effect.
Most adults in North America, Europe, and Australasia have moderately increased blood cholesterol levels as a result of middle-aged spread, saturated fat intake and, to some extent, cholesterol intake., where participants are fed increasing amounts of eggs, have found that each 200mg of cholesterol from eggs increases the harmful form of blood cholesterol, low-density lipoprotein , by only 0.1mmol/L . But dietary cholesterol also enhances the LDL cholesterol-raising effect of saturated fat.
Meat eaters who reduce their saturated fat intake can expect to lower their LDL cholesterol by 0.3mmol/L. But LDL cholesterol is typically 2.4mmol/L in vegans, who consume no cholesterol and have low intakes of saturated acids, compared with meat eaters where the average is 3.5mmol/L.Between a quarter and a third of the population inherit a version of the APOE gene called e4 that makes them much more sensitive to dietary cholesterol than those who carry the more common e3 allele.
The American diet contains large amounts of meat and eggs, and it seems probable that a high intake of cholesterol adds to the risk of cardiovascular disease, particularly in people with type 2 diabetes. There is also good reason to caution younger people about the risks of following the fad of high-protein diets that may include eating several eggs a day. Otherwise, eating eggs in moderation makes a useful contribution to nutrient intake and is harmless.
Tom Sanders is an Emeritus Professor of Nutrition & Dietetics at King’s College London. This article was originally featured on
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