Eggs Keep You Healthy & Lean!
“The Incredible, Edible Egg,” it’s true: although we’ve gotten a lot of misinformation about eggs, cholesterol and heart disease in recent decades; recent research is overturning the “egg myth” and proving that eggs may actually lower cholesterol levels and help contribute to weight loss.
Researchers identified several different peptides in eggs that act as potent ACE inhibitors, which are drugs used to lower high blood pressure. This means eggs may actually lower your risk of heart disease, not raise it. Numerous studies have supported the finding that eggs have virtually nothing to do with raising your cholesterol. Eating eggs every day did not produce a negative effect on endothelial function (an aggregate measure of cardiac risk) or an increase in cholesterol levels. International Journal of Cardiology, 2009
A Harvard School of Public Health Study followed 117,000 people for 8 to 14 years and found that there was no difference in rates of heart disease between those who ate just one egg a week and those who ate more than one egg every day.
Another study found that eating eggs regularly may help prevent blood clots, stroke and heart attack and still another found that women who ate 6 or more eggs a week lowered their risk of breast cancer by 44%.
- Uthus, Eric (2009, Sept. 14). The Egg: It’s a Healthy Food. USDA [online]. Retrieved from http://www.ars.usda.gov/News/docs.htm?docid=18963
Kansas State University scientists may have discovered why eggs can help lower cholesterol. They’ve found that the lecithin in eggs reduces the uptake of cholesterol in the intestines. Eggs are also a good source of vitamins A and E and the B-complex vitamins which have been proven to lower homocysteine levels in the blood (high levels of homocysteine are considered a risk factor for heart disease.)
- Biology Online (2001, October) Kansas State University nutition research finds: Eggs have a lipid that lowers cholesterol absorption. Biolody Online (online). Retrieved from: http://www.biology-online.org/articles/kansas_state_university_nutrition.html
A study published in the February, 2010 issue of Nutrition Research has found that eating eggs helps stave off hunger and decreased overall caloric intake. Men who ate eggs for breakfast ate 112 less calories at lunch and 400 fewer calories over 24 hours than men who ate other breakfasts, an 18% overall caloric reduction. The researchers found that an egg breakfast lowers the appetite-stimulating hormone grehlin.
- Eurekalert (2010, Apr. 6). Eating eggs for breakfast helps reduce calorie consumption throughout the day by 18 percent. Eurekalert [online]. Retrieved from http://www.eurekalert.org/pub_releases/2010-04/epr-eef040210.php
Another study, a review conducted in 2004 by University of Illinois scientists, found that the amino acid in eggs, leucine, may prevent the breakdown of lean muscle mass, promote the burning of fat and stabilize blood glucose levels in dieting individuals.
Professor Donald K. Layman says that such “high-quality protein…provides a metabolic advantage due to a high content of the branched chain amino acid (BCAA) leucine…Leucine is key…because of its unique roles in regulation of muscle protein synthesis and insulin signaling. ”
- Medical News Today (2004, Dec. 1) Eggs can help you lose weight and stabilize glucose levels. Medical news Today (online). Retrieved from http://www.medicalnewstoday.com/articles/17154.php