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I eat them every single morning because they are high in protein, and one of the foods on the Men’s Health A-Z chart. On average I eat about 14-16 eggs a week, 2-4 every morning depending on how hungry I am. Lately I have been buying my eggs from the cafeteria at work and the people around have noticed how many I eat. Alot of people are saying “If you keep that up, you’re going to have real bad cholesterol.”
Now for my question, does the negative effect of eggs out weigh the benefits? Am I hurting or helping myself? Clearly my intentions are good, but am I overdoing it?
Eggs are great, but you don't want to always eat the yolk as it contains a good deal of fat and cholesteral(sp?). If you have good cholesteral then a few yolks a day is fine, but otherwise just eat the egg whites. An avergage whole egg has 90 cals, 6g protein, and 4.5g fat. An average egg white has 15 cals, 3g protein and 0g fat. You can also have 2 whole eggs and 6 whites for example. It will still taste real good.
Ripstone, dietary cholestoral has a very small effect on plasma levels in healthy individuals. The yolk also contains most of the nutrients such as choline and biotin.
A few studies have been done that even show the link between egg consumption and cholestoral lvls if weak at best.
I don't mind eating less yolk, it's just the way they are done I guess. The person that is cooking these eggs is busy as hell, and I really don't want to ask her to remove the yolks, if I did she would probably end up throwing away more than 2/3rds of the egg.
I have never been tested for bad cholesterol, I know my mothers isn't so good, but I would relate that to the horble shit she has been eating her whole life. Is their any warning signs, or is the only way to find out through a blood test?
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Originally posted by RipStone: Eggs are great, but you don't want to always eat the yolk as it contains a good deal of fat and cholesteral(sp?). If you have good cholesteral then a few yolks a day is fine, but otherwise just eat the egg whites. An avergage whole egg has 90 cals, 6g protein, and 4.5g fat. An average egg white has 15 cals, 3g protein and 0g fat. You can also have 2 whole eggs and 6 whites for example. It will still taste real good.
You can actually get a home blood test from your pharmacy. Ask the pharmacist directly. I got one for my father because I assumed his was high and he refused to go to the doctor. And I was right, it was, so then he actually did go to the doctor.
I tend to think high cholesterol is more genetic. My father's is high, and mine is borderline...and I eat pretty darn healthy. Another person I know however, eats the crappiest diet ever, has had a heart attack, and his cholesterol is great.
I've heard recently that studies indicate eating foods high in cholesterol is not the only source of high blood levels of cholesterol. Your body also produces cholesterol. Diet was always thought to be the primary reason for a high cholesterol reading, but now the studies are pointing the other way.
I eat clean, watch my diet carefully, exercise regularly and have high triglycerides and borderline high cholesterol. My father, who is inactive and eats whaterever, has very high cholesterol.
I tend to agree with the more recent studies. It may be a combination of lifestyle and genetics.
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
So to get back on the topic here, could my consumption of eggs really lead to future health problems? If it’s the cholesterol that’s bad in the eggs it looks like there may be another option. According to an article I found over at WebMD supermarkets stock cholesterol-free, pasteurized egg products. But will I reap the protein and muscle building benefits from this type of product?
I am trying to consume a diet that consist of around 75% protein, is their something else that I could eat for breakfast that would provide the protein benefits of eggs?
Here are some more facts that I found over at the Egg Nutritun Center web site.
• A substantial body of scientific research shows that dietary cholesterol has only a small effect on blood cholesterol and that the consumption of eggs — up to an intake of one egg per day — has no detectable effect on heart disease risk in healthy people. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a specified number per week.
• Consuming an average of one egg per day is acceptable for many people but not for everyone. Although specific recommendations for strict limitations on egg intake have been dropped, the American Heart Association still recommends that the intake of dietary cholesterol be limited to an average of no more than 300 mg/day. An egg a day fits within this limitation only if the individual's overall diet is otherwise low in cholesterol.
• Eggs are highly nutritious. They are an excellent source of high-quality protein, and they provide significant amounts of several vitamins and minerals. Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients.
• Eggs have other desirable properties in addition to their nutritional value. They are inexpensive, convenient, easy to prepare, and easy to chew, and they play important roles in a wide variety of recipes.
• Eggs contain certain components that may have health benefits that go beyond basic nutrition. Research on these "functional" components is in its early stages, however, and no health benefits have been conclusively demonstrated.
• It is possible to modify some aspects of the nutritional composition of eggs by feeding the hens special diets. Modified "designer" eggs containing increased amounts of omega-3 fatty acids and vitamin E are now on the market. Whether these modified eggs have special health benefits has not been established.
• Allergies to eggs are uncommon. However, those individuals who do have an egg allergy must avoid eggs and egg-containing products completely.
• Eggs need to be handled and prepared with care to ensure their microbiological safety. They should always be stored under refrigeration and cooked thoroughly. Recent coordinated efforts to improve food safety in the U.S. appear to have resulted in a decrease in foodborne illnesses, including the type associated with Salmonella in eggs. Despite this improvement, however, all authorities recommend that people should continue to refrain from consuming raw or undercooked eggs. http://www.acsh.org/publications/pub...pub_detail.asp
Cottage cheese is a great source of protein and can be mixed with all sorts of things to make a tasty breakfast.
However, on my non-lifting days, I eat 2-3 eggs for breakfast (plus some egg whites).
I don't see a problem with that amount of eggs, as long as you can work the fat cals into your diet plan. The yolks have plenty of good stuff in them and our bodies sort of "self regulate" cholesterol. Not the problem that they were once thought to be...
Eggs are one area where you can sort of bend the goal of lean protein sources. You can have some sources that are more fatty (eggs, less than lean beef, dark meat poulty, etc.), but then have more sources of truly lean proteins (white meat chicken, very lean beef/pork, egg whites, etc.) at other times of the day. Don't have eggs, burger, dark meat, etc. Mix it up for a good balance.
Originally posted by Canadian_Bacon: Ripstone, dietary cholestoral has a very small effect on plasma levels in healthy individuals. The yolk also contains most of the nutrients such as choline and biotin.
A few studies have been done that even show the link between egg consumption and cholestoral lvls if weak at best.
that good to know, thanks. but, it would probabaly be a good idea not to have all whole eggs all the time. i think it would be best to have a few whole eggs mixed with mostly whites, especially considering the original poster is having so many eggs per day. correct me if i am wrong though.
I do the same as Rip. I mix my egg whites with my plain eggs. I feel like it helps to maintain the taste while cutting down on some of the things I don't want a lot of.
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A diet that is as high as 75% protein is unnatural and can lead to nitrogen disbalance and problems that you don't want to get into, not to mention dietary deficiencies. What would the rest 25% be coming from? Such a goal leaves little place for the other macros, which will result in no gains, whatever you goal.
As for the original question, there is little evidence of eggs being bad for you, maybe a more pressing issue is the diet of the chickens, and you should think of the quality of the eggs if you will be eating them every day. My training partner eats as much as 12 whole eggs a day and he's doing fine, so I guess it's all about how they affect you personally.
I was always told in nutrition classes that there is no such thing as a bad food. only bad portions and extreme's but hey whatever floats your boat right?
Originally posted by thunderstruck: I was always told in nutrition classes that there is no such thing as a bad food. only bad portions and extreme's but hey whatever floats your boat right?
I am gonna have to disagree a little. Maybe it's cus I am pretty strict when it comes to diet, but IMO there are some foods that people should never have such a trans-fat....no health benifits at all(to say the least) so who needs to eat that?
I am gonna have to disagree a little. Maybe it's cus I am pretty strict when it comes to diet, but IMO there are some foods that people should never have such a trans-fat....no health benifits at all(to say the least) so who needs to eat that?
theoretically it would provide calories, which counts towards energy expediture.. but, I would agree trans fat should be kept low.
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Thanks for the discussion on eggs. I was convinced the whites had ALL the protein and the yolks had only fat. So I looked it up. A large egg white has only 4g protein, so the yolk has two.
To think I've been cheating myself of 4g protein every morning. That's a whole 16 calories I over reported. Guess I can add in a 3rd white for the same breakdown.
I'd eat more yolks, but I don't want that much fat, sort of like the lean meat theory. So I eat the whole egg (600mg of omega-3 kind) and add more protein with the whites. Some days I splurge and do 2 whole eggs.
Just from reading your previous posts you really seem to be all over the place. Doing whacky workouts and your macro nutrients are really messed up compared to what most on the board try to achive.
I'm just wondering... are you actually using any of the advice that people try to give you? It doesn't take much reading at all to know to start with routines in the FAQ section of the board and most people recommend a 40% protien, 30% fat, 30% carbs macro breakdown.
Good luck... although I'm not sure you're using any of the advice people are trying to give ya.
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
Guess I can add in a 3rd white for the same breakdown.
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