Good morning! We're always excited to get requests for newsletter topics. This week, Jan from Des Moines* asks what this cardiologist's thoughts are on eggs. Thank you Jan. We agree that the advice can be confusing; let's boil it down in the next couple paragraphs.
It's long been said that eggs weren't all they were cracked-up to be. Here's why: an egg (yolk) has 190 mg of bad cholesterol (LDL) and the American Heart Association advises people with high bad cholesterol to consume less than 200 mg TOTAL per day. Interestingly in Canada, they don't recommend a specific cholesterol intake. They stress the importance of limiting saturated and trans fats for control of blood cholesterol. I lean more this way.**
Whenever the opinions are scrambled like this, it's important to look at the raw data.
In a 2008 study, researchers followed 21,327 male physicians for 20 years and found that egg consumption - up to 6 per week - was not linked with a greater risk of heart attack, stroke or dying from all causes.
Another study confirmed that eating one egg a day does not boost the risk of heart disease or stroke in healthy adults.
That said, research does suggest that people with diabetes are more efficient at absorbing cholesterol from foods than people who don't have diabetes. With my diabetic and non-diabetic patients, I recommend 4 yolks*** or less a week.
What we do at the WWAD Cafeteria?
We believe you can have, and should have, as many egg whites as you want.
The protein (egg whites 3.6 grams; whole egg 6.3 grams) helps sustain you and studies prove you will eat less at your next meal.
Our cafeteria has even gone so far to have Personalized Omelet Wednesday. A Walk favorite involves first sautéing your favorite vegetables in olive oil, adding 3 egg whites and a yolk, pinch of salt and pepper, sun-dried tomatoes, spinach, and turkey. Real good. Real healthy.****
*(52K plus layers in Iowa make it the the largest egg producing state by far (Ohio is second with 26K))
**Our milkman was from Vancouver.
**Yolks indeed have many health benefits - 7 vitamins (A,D,E, and K) are found only in the yolk; carotenoids (eye health); many healthy minerals. Again, everything in moderation (<4/week)
***If you don't happen to be around the WWAD Cafeteria, Panera's Mediterranean Egg White Sandwich has been described as a near-religious experience by our staff. I'd agree. 9g protein; 410 calories.
