The Good News about Eggs just got Better!

"...there’s no connection whatsoever between cholesterol in food and cholesterol in the blood. None. And we’ve known that all along" (Dr. Ancel Keys, EATING WELL, March/April 1997).

Cholesterol is not fat. It is a waxy, fat-like substance produced by all animals, including humans. Cholesterol is needed for many bodily functions and serves to insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and digestive juices. Cholesterol is produced by the liver, and is essential for the development of brain matter for infant children.

There is a difference between dietary cholesterol (the cholesterol you consume in foods) and blood cholesterol (the cholesterol in your bloodstream, also called serum cholesterol). Dietary cholesterol is present in varying amounts in some foods, such as meat, poultry, seafood, eggs, and dairy products. Dietary cholesterol does not necessarily become blood cholesterol when you eat it. Most of your blood cholesterol is made by your body. Individuals vary in how much cholesterol their body makes.

For example, two recent studies published in an American Heart Association journal showed that 20 healthy young men and 13 healthy young women with normal blood cholesterol levels were able to consume up to two eggs per day while on a low-fat diet without significantly raising their blood cholesterol levels. The outcome of these studies support results from several other studies published in the last decade, and shows that an egg or two daily has little affect on blood cholesterol for those with normal blood cholesterol levels. With more research and improved technology, doctors and dietitians may soon be personalizing dietary cholesterol recommendations. However, until we know more about individual dietary cholesterol limits, ask your doctor to assess your personal heart disease risk and dietary needs. Keep in mind that dietary guidelines do not apply to a single meal, recipe, or food, but to your diet over a period of several days, or even a week. Reductions in saturated fat intake typically result in lower cholesterol consumption. But you don't have to consume only foods low in fat. Practice moderation by balancing foods high in fat with low-fat selections. For example, there's no need to avoid eggs on a heart-healthy diet. Eggs are one of nature's most perfect foods, with low levels of saturated fat and a naturally good source of protein (a large egg contains 6 grams of protein (10% of the RDA).

Eggs contain the highest quality food protein known to mankind. It is so nearly perfect, in fact, that egg protein is often the standard by which all other proteins are judged. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition. On a scale with 100 representing top efficiency, these are the top biological values of proteins in several foods:

Vitamin and Mineral Nutrition Information for 1 Large Egg

Vitamin A (6% of the RDA), Calcium (2% of the RDA), Iron (4% of the RDA), Thiamin (2% of the RDA), Riboflavin (15% of the RDA), Vitamin B-6 (4% of the RDA), Folate (6% of the RDA), Vitamin B-12 (8% of the RDA), Phosphorus (8% of the RDA), and Zinc (4% of the RDA).