Many times the yolks were on the dock, many times they were interrogated, accused, sentenced to execution from our diet, but there are many untruths and poorly interpreted cause-and-effect relations that led to this attitude. A lie repeated a thousand times becomes the truth – the truth about the yolk…
As soon as the yolks are mentioned, that bad cholesterol is in the foreground immediately…
Let’s not spread the story too much, let’s briefly describe what makes cholesterol so bad!
There is no good or bad cholesterol. There is only one cholesterol that is a natural product of our liver and one that we take in through diet. Namely, some important hormones (testosterone, for example), as well as the cell membrane of every living cell are “built” of cholesterol and when we have “inflammation and damage” in the tissues, cholesterol is “used” to build and regenerate tissues, as well as to have adequate production of hormones of “steroid structure” (progesterone, estrogen, testosterone, DHEA; cortisol, aldosterone…). In LDL, cholesterol is attached to lipoprotein (hence the name LDL) which carries it to the destination where cholesterol is needed. Yes, cholesterol is essential for the body to function normally.
Let’s also mention that when we say LDL, we actually mean “collectively” LDL subgroups, not all of which are so “fatal”. So, differences in the size of LDL particles are mentioned, so that they are “smaller and denser” more dangerous than “larger particles” of LDL. More smaller particles are certainly more dangerous than larger LDL particles. And when we summarize the total amount of LDL, it can happen that everything is within the limits of “normal values”, but that we actually have a problem at the expense of “small particles”! Consumption of egg yolks is thought to contribute to this “enlargement” of LDL particles.
The problem actually arises when due to the action of free radicals: poor nutrition (rich in trans fats, dominance of omega-6 fatty acids…), cigarettes, horny stress, uncontrolled diabetes, metabolic syndrome… cholesterol oxidizes and then settles in damaged blood vessels. But guess which “type of cholesterol” is most susceptible to oxidation – “smaller and denser” LDL particles! And yes, our body views oxidized cholesterol as a foreign body and “fights it”, that’s the reason for specific changes in blood vessels – the root of atherosclerosis.
As far as laboratory analyzes are concerned, if the devices are not calibrated regularly, which is not cheap and very often not done regularly in our health care institutions, there may be a misinterpretation of the results.
To make sure that the results are correct, the recommendations say that it would be good to confirm them in 3 different laboratories… and who has the money for something like that? Although, if we take into account all the unwanted aspects of statin use, um, it is worth mentioning.
Let’s get some statistics on the consumption of (whole) eggs…
Some studies have shown that regular consumption of (whole) eggs in about 70% of the population does not cause or to a lesser extent causes changes in the “level of bad and total cholesterol”. The other 30% of the population actually belongs to the group that reacts more violently. And of course, this does not apply to the population that is burdened with genetic disorders related to “cholesterol trafficking” (enzymes, receptors, etc.).
It is an interesting fact that during the ketogenic diet and low-carb diet, in addition to consuming a larger amount of saturated fats and foods rich in cholesterol, such as egg yolks, there were no problems with “bad cholesterol” ?! Really weird? Is not it?
Ok, and how many whole eggs, ie. is egg yolk safe to consume daily?
Let’s mention the case of an 88-year-old man from England, who ate 25 whole eggs a day for 15 years and imagine there was no problem with cholesterol or cardiovascular disease ?! Adaptation mechanisms? Has the body “reduced” the production of cholesterol, and also developed successful mechanisms of secretion?
In most studies that have dealt with this topic – the allowed number of eggs per day, the number of about 3 whole eggs is mentioned, ie up to 3 yolks per day. Although, the studies that dealt with the parameters of “health” due to the “more extensive” consumption of egg yolks were not done… so for now we stay on the “three”, but let’s not forget the “official” recommendations that still say 1 egg yolk per week ?!
Ok, and what can happen to us if we eat 1-3 egg yolks a day? What does “science” say?
Jump HDL – good cholesterol.
LDL and total cholesterol in most cases remain “normal” or a mild jump is observed (namely “benign” LDL particles).
The level of carotenoid antioxidants in the blood increases – lutein and zeaxanthin (egg yolk ingredients)
And there it is in choline… (important for good memory, normal function of every cell of our body, fight against homocysteine, liver and gallbladder health, “clean” blood vessels)
Let’s also draw attention to the fact that the limits of normal blood cholesterol levels have changed over the decades, perhaps due to increased concern for human health by the competent institutions or due to profits from the sale of statins ?! But the truth is out there somewhere… between…
Although, you should pay attention to the “production process” when it comes to eggs… yet, not all eggs are the same
There are organic eggs – without hormones and antibiotics, but raised in “controlled captivity”:
- Eggs from shops, markets, etc. (“from sale”) – the result of unscrupulous “breeding” of chickens as in the “matrix” (without daylight), with the aim of maximum earnings, with the addition of antibiotics and hormones, concentrates, etc.
- Omega-3 eggs – the difference in relation to eggs “from sale” is only the addition of omega-3 sources in the diet of chickens (flax), and they may occasionally see the light of day.
- Domestic eggs – wide freedom of movement, natural food sources (plants, insects , as well as conventional diet.
As can be concluded, the quality of eggs and its composition (yolks above all) can be influenced by the method of cultivation and nutrition. Light, a diet from nature with as few “chemical additives” and impurities as possible to increase yields, and there are fewer concerns about quality and health.
