Many doctors and healthcare professionals believe that the egg yolk is too high in bad cholesterol, which can contribute to heart disease and other health problems. Ranging from 190 to 215 milligrams of cholesterol, whole eggs are very high in cholesterol when you factor in the yolk. However, more and more research shows that egg yolks support good cholesterol and not all the bad that it’s made out to be. The benefits of egg yolks far outweigh any potential risks.
Egg yolks contain all the fatty, healthy acids that are in the egg. When you just eat egg whites, you miss out on all the good fatty acids like the Omega 3s. Egg yolks contain 80% of the overall vitamins and minerals found in the whole egg, including 20% of the protein. You are losing essential nutrients like Iron, Potassium, Selenium, Vitamin A, Vitamin B, Vitamin D, Vitamin E, Biotin, Folate and Choline. Numerous studies confirm that other nutrients within the egg yolks can actually help the body manage the cholesterol intake. Vitamin B (particular Riboflavin) can lower cholesterol levels and the Lecithin within the egg prevents much of the cholesterol from being absorbed within your digestive tract. There is also research that the Lutein found in the egg can reduce inflammation in the body, which is a much bigger issue when it comes to heart disease.
Eggs have the highest biological value among foods; it is the most easily digested and utilized form of protein there is. There is no better food for bodybuilding and muscle growth purposes. Eggs contain a higher nutrition-to-fat content ratio than low-fat meats like fish and chicken breast. Shouldn’t that be a reason why you should eat more egg yolks? I think so.
Stick with free range organic eggs. Free range chickens consume a much more natural diet, producing superior nutrient content compared to other types of eggs. Even though these types of eggs may be more expensive, it certainly is worth it from a general health standpoint.
Remember, too much of anything isn’t good for you and the same goes for egg yolks. Even though cholesterol is better managed by the Lecithin and Vitamin B, egg consumption can create an excess of cholesterol, specifically in individuals who already have elevated LDL and HDL levels. However, eating egg yolks or whole eggs several times a week will not have much of an impact on your cholesterol level. Moderation is key. People have different genetics and react to foods differently.
The egg yolk is not the enemy. Research supports the importance of eating egg yolks for a well-balanced and nutritious diet. Limiting dietary cholesterol intake is very important but the real danger comes from saturated fats and trans fats, which are very low in eggs anyways. Next time, you may want to think twice about cooking those egg whites. Throw a few egg yolks in there and enjoy the vast benefits of the world’s best protein based food.