Numerous studies show that egg protein has several beneficial effects that protect humans across the life spectrum. Eggs are a low-cost protein source that could defend against malnutrition in children, may improve skeletal muscle, and prevent sarcopenia (loss of muscle mass and strength) in older adults. Egg protein has also been shown to protect against infection, act as a hypotensive agent, and even protect against cancer. Finally, egg protein is associated with reductions in appetite and weight loss.
Should we worry about the cholesterol in egg yolk?
The evidence that cholesterol in one egg a day is safe for most people comes from huge studies — many conducted at Harvard Medical School — that have followed hundreds of thousands of people over decades. They regularly report what they eat and all of the medical conditions that they develop. It is those studies that do not find higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day. Research also has shown that most of the cholesterol in our body is made by our liver — it doesn't come from the cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fats and trans fats in our diet, not dietary cholesterol. But a large egg contains little saturated fat — about 1.5 grams. Processed food that contains partially hydrogenated vegetable oil is the richest source of trans fat in the modern diet.Therefore, I try to have zero industrial trans fats in my diet by sticking to whole foods and avoiding highly processed foods. The only trans fats in my diet come from meat and dairy products because that's where it occurs naturally in small amounts. I also limited my saturated fat intake to a maximum of 30 grams per day or 9% of the consumed calories in one day (the MyNetDiery app has been useful in keeping track and setting the right targets for macro and micronutrient intake). Other than that, exercising 5-6 times a week, drinking 8-10 glasses of water daily, and eating plenty of foods that lower "bad" cholesterol like whole grains, vegetables, fruits, nuts, and fish or fish oil makes me not worry about the cholesterol found in those 3-4 eggs (mostly organic) I have daily.
