14-01-2023
Watsupptoday Desk

How many eggs should you eat in a day? Should you really consume only egg whites? Are egg yolks linked to weight gain or high cholesterol? Experts have been answering questions like these for decades and the number of eggs consumed in a day is still debatable. What makes these highly nutritious foods, which are excellent sources of proteins and vitamin D, such a hot topic in the world of diet? Eggs have always been a part of many diets. However, they have also been linked to cholesterol and cardiovascular disease. However, a team of researchers from the Population Health Research Insitute (PHRI) of McMaster University and Hamilton Health Sciences suggested that eating one egg a day won't hurt you and it won't affect your cholesterol levels. California-based gastroenterologist Dr Palaniappan Manickam shared an Instagram video about the health effects of egg yolk, the yellow part in an egg, a nutrient-dense formulation. In the caption, he shared, "For decades, the fear of cholesterol problems led many people to cut back on eggs since they are a source of dietary cholesterol. Nutrition experts say the average large egg yolk contains nearly 200 milligrams of cholesterol — about two-thirds of what was considered the daily maximum for dietary cholesterol consumption until 2015, when federal nutritional guidelines stopped recommending a dietary cholesterol limit."Earlier, the American Heart Association recommended avoiding egg yolks as it contributes to cholesterol. "Still, the recommendation says to limit to one egg. But if there's no other comorbidity for a healthy individual who is consuming a heart-healthy diet with other things like fruits, whole grains and nuts and healthy oil, they can still have one egg daily. Because one egg is packed with a lot of nutrients. Egg whites contain a lot of proteins and yolk, too, has proteins, a major fat part but loaded with other nutrients that are not found in the whites," said Ruchika Jain, Chief Dietician, Fortis Hospital, Vasant Kunj, New Delhi told India Today. Dr Manickam added that since most of the cholesterol in the body is produced by the liver, many experts believe that foods high in saturated fats can cause the liver to produce too much cholesterol. Even though the egg yolk does contain cholesterol and fats, having one egg a day is suffice for the body and won't contribute to any cardiovascular disease. "Despite their cholesterol component, eggs are low in saturated fats and are generally considered nutritious. An egg — which has about 78 calories — is considered a good source of protein (needed to make and repair cells, make enzymes and hormones, and promote growth and development), vitamin D (which benefits bones and the immune system) and choline (which helps the brain and nervous system)," wrote Dr Manickam.Ruchika Jain postulated that eggs contain about 65 to 78 calories, so it is not about how many eggs but how you're preparing them that would add to the risk of any health effects. "If you're fried egg with lots of oil, then it will definitely increase in calories. But if you're having poached with very less oil then, it will be quite low in calories. In terms of cholesterol, even though the yolk has a high amount of fats and cholesterol, you can only avoid it if you're at a high risk of cholesterol, then you can stick to egg whites. But healthy individuals should have one egg daily. Dr Manickam also shared, "The cholesterol-rich yolk also contains substances that help the eyes: lutein and zeaxanthin, which stave off cataracts and macular degeneration. The American Heart Association now recommends one egg a day (or two egg whites) as part of a healthy diet."