EGGS AND CHOLESTEROL by: Ashley Dudley, Tsz Wing Ho and Mjin Song
Mar 31, 2015
EGGS AND CHOLESTEROLby: Ashley Dudley, Tsz Wing Ho and Mjin Song
Outline
Misconceptions about eggs and cholesterol
Cholesterol – dietary vs blood Cardiovascular disease Diabetes Metabolic Syndrome Dietary Recommendations Health Benefits Weight loss
Common Misconceptions
People often believe that…Dietary cholesterol directly affect blood cholesterolEggs contain high amounts of fatContributes to atherosclerosisGreater risk of developing cardiovascular diseasesEgg consumption should be limited or avoided
Cholesterol: dietary vs blood
Dietary cholesterol may not directly affect serum cholesterol 1/3 population is hypersensitive Little effect on LDL:HDL ratio Maintains ratio – key marker of CHD risk
Different types of LDL Larger, more buoyant particles less atherogenic
Many studies blamed cholesterol for adverse results, but dietary cholesterol intake is often correlated with saturated fat intake; high saturated fat intake is associated with high blood cholesterol and CHD.
Cholesterol Studies
1913 study by Anitschkow and Chalatow showed that feeding high amounts of cholesterol to rabbits induced atherogenesis. Rabbits are highly sensitive to cholesterol
Weaknesses of animal studies Blood cholesterol response to dietary cholesterol
is highly variable across and within species Most animal species have different lipoprotein
profiles compared to humans In nonhuman primates, only extremely high
doeses of dietary cholesterol induce hypercholesterolemia and atherosclerosis (1250-5000 mg/2500kcal)
Cardiovascular Diseases
Lack of evidence supporting a link between egg consumption and CHD morbidity and mortality.
Percentage of saturated and trans fat calories in diet is positively correlated with CHD risk.
Cardiovascular Diseases
Fig 1. Relative risk of CHD incidence in males (Health
professionals Follow up study) and females (Nurses Health Study) versus weekly egg
consumption
Fig 2. Relationship between CVD mortality rates in men
aged 35-74 among 24 countries and per capita egg
consumption
Diabetes
Individuals with diabetes face an increased risk of CHD with egg consumption Most studies that show a link to CHD are on
diabetic patients Possible relationship of egg consumption and
increased risk of type 2 diabetes mellitus. Mechanisms by which high egg and cholesterol
consumption influence glucose homeostasis and diabetes risks are largely unknown.
Diabetic Studies
Lithuanian study shows that participants who consumed >5 eggs/wk had a threefold increased risk of developing type 2 diabetes than those who consumed <1 egg/wk
High egg consumption (>7 eggs/wk) before and during pregnancy were associated with increased risk of developing gestational type 2 diabetes mellitus.
Study weaknesses Data was self reported through a questionnaire Did not ask whether participants consumed
yolks or whites only
Metabolic Syndrome
Metabolic syndrome – a group of risk factors that occur together and increase risk of cardiovascular diseases and diabetes
Risk factors: central obesity, high blood pressure, high blood fasting glucose levels, elevated TAG and low HDL
Overweight men with MetS on carb restricted diet added eggs to diet for 12 weeks
Significant increase in HDL, with no change in LDL
100% of individuals in egg group were no longer classified as having metabolic syndrome.
Metabolic Syndrome Studies
Changes in plasma HDL levels from baseline to 12 weeks in overweight men who consume a CRD including
3 eggs/wk or an egg substitute.
Cholesterol Dietary Recommendations
AHA recommends no more than 300mg/d for general population in effort to reduce plasma cholesterol levels and CHD risk Those with CHD are recommend no more than
200mg/d Proposed in the 1970’s where there was no
enough substantial evidence to support this No epidemiological studies support this Extrapolated data derived from early animal studies
Other countries do not support an upper limit, due to lack of evidence Focus on limiting intakes of sugar, salt, saturated
and trans fats and maintaining a healthy weight Should upper limit be removed?
A more reasonable goal of 500mg/d is proposed
Cholesterol Dietary Recommendations
Benefits of Eggs
Most nutrients in eggs are found in the yolk Complete sources of protein (all 9 essential amino acids) Major source of lutein and zeaxanthin
Study in the Journal of Nutrition found that women eating 6 eggs/wk for 12 weeks had increased macular pigmentation, which protects retina
Choline Iron Vitamin D B Vitamins (riboflavin, folate) Zinc Lecithin
Eggs1.00 each50.00 grams77.50 calories
Nutrient AmountDV(%)
NutrientDensity
World's HealthiestFoods Rating
choline 112.65 mg 26.5 6.2 very good
tryptophan 0.08 g 25.0 5.8 very good
selenium 15.40 mcg 22.0 5.1 very good
iodine 27.00 mcg 18.0 4.2 very good
vitamin B2 0.26 mg 15.3 3.6 very good
protein 6.29 g 12.6 2.9 good
molybdenum 8.50 mcg 11.3 2.6 good
vitamin B12 0.55 mcg 9.2 2.1 good
phosphorus 86.00 mg 8.6 2.0 good
vitamin B5 0.70 mg 7.0 1.6 good
vitamin D 26.50 IU 6.6 1.5 good
Weight Loss
Average egg contains 210 mg of cholesterol 1.5 g saturated fat 6 g protein 70 calories
Eggs promote satiety, casing lower caloric intake throughout the day 2 eggs for breakfast may aid in weight loss
Cheap and convenient
Weight Loss
In comparison to a bagel based breakfast, an egg based breakfast helped participants lose weight.
After 8 weeks, the egg based breakfast showed: 61% greater reduction in BMI 65% greater weight loss 34% greater reduction in
waist circumference 16% greater reduction in
body fat percentage
Conclusion
Most misconceptions regarding eggs aren’t true. Dietary cholesterol does not directly affect blood
cholesterol levels. Eggs do not increase the risk of CHD in the
general population. Those with diabetes should be cautious of egg
consumption, though further research is needed. Upper limit needs to be rethought. Eggs are nutrient dense and offer many benefits.
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