By: Velonista

Velonista — Fri, 15 Jul 2011 22:00:00 +0000

Thanks for the detailed response. I’m still trying to come to terms with HDL and LDL cholesterol and the various forms of saturated and unsaturated fats out there. We seem to be on the cusp of a mainstream re-understanding of fats and how our bodies process them. The science seems to be fairly evolved, but the general public is starting to think beyond fat = bad; trans-fat = really bad. Which is exciting. And great to get some great primers here—along with some terrific recipes! Keep it up!

By: Kelli

Kelli — Fri, 15 Jul 2011 03:13:00 +0000

Hi Velonista, thanks for the question! Most recent reviews of research conclude that eggs have no negative effects on blood cholesterol levels and some suggest they have positive effects. Furthermore, eggs that are from vegetarian fed hens, and have higher levels of omega-3s (usually ALA), have strong positive effects on blood protein levels, cholesterol levels, and blood sugar levels. Most experts will say that cholesterol in foods have very little impact on our blood cholesterol, that it’s usually the saturated fats in foods that are the issue (that our bodies react to saturated fat consumption by making blood cholesterol). However, a recent review published in the American Journal of Clinical Nutrition, which reviewed several studies and represented almost 350,000 participants, concluded that there was no evidence to show that (even) dietary saturated fats increase risk of cardiovascular disease. All this said, many egg choletsterol studies use 1-2 eggs each day and follow blood cholesterol levels, so I think it’s prudent, especially for people who have high genetic risk of high cholesterol or cardiovascular disease, or those who’ve had a history of either, to keep it to an average of 2 eggs per day. So, you may want to save an omelet dinner for a day when you have an alternative breakfast. In my opinion, the things that have an adverse effect on blood cholesterol are: being overweight (even just 10% over a healthy weight), a sedentary lifestyle, foods and activities that contributute to oxidative stress (remember that these are inflammatory and LDL cholesterol has to be oxidized before it can actually do harm), lack of anti-inflammatory foods (such as omega-3s and other healthy fats), lack of antioxidants in the diet (to reduce oxidative stress), lack of fiber in diets, transfats, processed food ingredients, refined carbs (in Daily Nutrition when they are not immediately used for fuel), and genetics. The only reservation I have to eggs are any issues with overcrowding and unsanitary living conditions for the chickens and eggs – this is why I emphasize free-range, cage-free, and organic. Please feel free to reply with any specific questions to all of this and I’ll do my best to answer. Take care! Kelli, RD

By: Velonista

Velonista — Fri, 15 Jul 2011 01:31:00 +0000

Another great post! Thanks. But can you talk more about the cholesterol? I’ve tried to limit my egg consumption to two in the morning (scrambled with extra egg whites mixed in), which means I’m typically reluctant to want to take on more eggs later in the day (that shake sounds good, though). What’s the latest on eggs and cholesterol?

Comments on: Loving the BITE: Veggie Omelet

By: Velonista

By: Kelli

By: Velonista