On today’s episode, I want to answer the question I’m asked all the time, do whole eggs cause heart disease, increase bad cholesterol, and clog your arteries?
Since there is so much conflicting information about health, fitness, and nutrition, I’m not surprised why some people just give up on trying to eat healthy.
As I mentioned, eggs are one of those foods that have received a lot of negative misconceptions.
So I’ll just say this.
Eggs are one of the staples in my daily nutrition plan.
In fact, I typically eat 3-4 whole eggs every day.
Back in the 1960’s there was a lot of talk about eggs playing a major role in causing heart disease.
The media jumped all over this, even though there wasn’t any conclusive evidence or proof.
Some people say this theory was created by the sugar industry.
Hello cereal boom!
The thinking was based on the fact that eggs contain cholesterol, so it must cause heart disease.
Please forget what “they” told you in the past.
Eggs are not evil.
They are in fact an extremely healthy and an important food to help us reach our health and nutrition goals.
As you know, always start building your plate with a high quality protein source.
Eggs are an excellent option.
They’re inexpensive, quick, and can be cooked in many different ways (think scrambled, omelette, sunny side up, etc).
Don’t just limit them to breakfast.
Enjoy eggs at any meal: breakfast, lunch, dinner, and snacks.
Protein quality is often measured by a term called the biological value, a.k.a. BV.
Eggs top the whole food list of actively available proteins in assisting cellular growth within your body.
Only mother’s milk is of higher quality.
Remember, just because the package says the food contains 15 grams of protein, it doesn’t mean your body can effectively absorb and use all 15 grams for growth.
This depends on the BV of the protein.
Here’s a chart showing the biological value of different proteins.
The higher quality proteins are listed on top.
High Quality Complete Protein Sources
|Protein Source||Biological Value (BV)|
|Whey Protein Isolate Powder||110-159|
|Whey Protein Concentrate Powder||104|
|Casein Protein Powder||77|
|Soy Protein Powder||74|
|Low Quality Incomplete Protein Sources|
Whole eggs were also included as one of the superfoods listed in my Live Lean Fitness Superfoods Series.
Here are a few more reasons why:
Numerous health studies have concluded that consumption of whole eggs do not cause heart disease in healthy individuals.
A study on overweight males, who were at a higher risk for heart disease, showed that consuming eggs regularly, while lowering carbohydrates, actually increased the overweight males HDL cholesterol.
HDL cholesterol is the healthy source of cholesterol as it helps carry away the build up in your arteries.
In conclusion, dietary cholesterol consumed from eggs does not cause heart disease.
The risk of heart disease is increased and caused by lifestyle (smoking, excessive alcohol) and a poor diet consisting of high amounts of sugar, processed foods, artificial chemicals, preservatives, and pesticides.
These lifestyle and food choices can cause inflammation in the body, oxidative stress, hyperglycemia, and are the main causes of heart disease.
I hope you enjoyed this post.
I’m off to make some eggs.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
13 responses to “Do Whole Eggs Cause Heart Disease?”
This is fascinating about the BV! This is actually new to me! Thank you! Seems humans are wired to absorb animal protein easily.