For the study, middle-aged participants with metabolic syndrome were asked to consume either three whole eggs or an equivalent amount of egg substitute daily alongside a carbohydrate-restricted, weight loss diet. The men and women who ate the whole eggs were consuming double the cholesterol that they had at the beginning of the study, but after 12 weeks of the diet, the researchers could not detect any effects on total blood cholesterol or LDL cholesterol levels and all participants had improved lipid profiles.
According to lead study author and Professor at the University of Connecticut Dr. Maria Luz Fernandez, ‘Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals’. She explained that ‘Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.’
Eggs have been unfairly treated in the past, as they now have 14% less cholesterol and 64% more vitamin D than researchers previously though. There are varying amounts of 13 essential vitamins and minerals, including nutrients that aren’t found abundantly in other foods, including vitamin D and choline, in just one large egg, and many of these reside in the yolk. Yolk-residing lutein and zeaxanthin are antioxidants that may prevent macular degeneration and consequent age-related blindness, and research shows that they are more bioavailable, or better used by your body, when the come from eggs than when they come from more concentrated sources like supplements.
Luckily, eggs easily go with lots of things and are a great way to start your day. Create a nutritious breakfast by having eggs alongside fruits, vegetables, whole grains, and low-fat dairy foods and see how your wellness may improve.