Alcoholic Fatty Liver Disease, Obesity, Cardiovascular Disease discussed on Ben Greenfield Fitness
Man, oh man, eggs are super concentrated nutrients. There are very good source of choline, which is not just a wonderful fuel for your brain, but choline deficiency has actually been linked to muscle and liver damage and non alcoholic fatty liver disease, well it turns out that the choline and eggs is one of the best ways to fight that and I even recommend to people, you know, and this is good for you to know around this holiday season where you might be drinking just a little more alcohol than usual choline is wonderful for managing the inflammatory or slightly toxic response to alcohol intake, so eggs are kind of a nice little thing to be having for breakfast after, say, a, you know, a holiday party where you might have had a few too many glasses of wine. They have a nice anti inflammatory benefit. And so we've got colon we've got all of our micronutrients, eggs are very rich in protein, about 13% of an egg is protein, even the egg yolk has very good bioavailable protein. And so, of course, you're getting a wonderful release of satiety based hormones like GLP-1 and peptide YY, which help you feel fuller for longer period of time when you eat a protein rich food like eggs for breakfast. So eggs have a lot going for them in terms of what they contain. Now, for years, you know, based on what I was alluding to earlier, nutrition recommendations of flip flopped on eggs and cardiovascular disease. And that's mainly because eggs are high in dietary cholesterol and the story on cholesterol has gone back and forth. But the most recent epidemiological research definitely favors the idea that eggs alone are not bad for heart health. I mean, there was one 2020 study of more than 37,000 Americans over a medium of 7.8 years that looked at the health impact of egg consumption and total cholesterol intake and an earlier meta analysis prior to that found that dietary cholesterol has only a modest association with LDL cholesterol and total blood cholesterol, but in this new study, people who ate more dietary cholesterol tended to also eat more saturated fat and sodium. So not only was the number of eggs a person consumed daily, not linked to high cholesterol, but the researchers also found that eating eggs was not associated with all cause and heart disease, mortality. High total dietary cholesterol was associated with all cause mortality, but eggs didn't seem to play much of a role with that. And remember, even when high total dietary cholesterol is associated with all cause mortality, that's usually in a case where triglycerides are really high, HDL is low, blood sugar is elevated, inflammation is elevated, et cetera. And so there's been a whole bunch of meta analyses that have been done on eggs. Several others, even as recently as 2020, but what all these studies suggest that the older findings about eggs and heart health likely missed the point, eggs alone don't negatively affect heart health, but a western diet high in processed foods and saturated fats that may also include eggs, which is often the case, does negatively affect heart health. So if you're consuming eggs, you want to look at the source and you want to look at what you're consuming them along with. There is when it comes to obesity, not enough evidence to draw conclusion about eggs and obesity, the research seems to go back and forth, some research has shown that people who ate more eggs have lower rates of obesity, some have found that high egg consumption might actually increase abdominal obesity, but again they really didn't look at the context of what these eggs were consumed with. Whether it was Denny's toast waffles grits and eggs or whether it was somebody having a couple of pastured eggs for breakfast with maybe a you know some nice fermented vegetables on the side and a cup of coffee. In terms of the metabolic risk of eggs and so when I say metabolic risk, what I mean by that is the interference that it might have on things like glucose metabolism and blood sugar. There's been a lot of studies on this as well. And the basic takeaway is that metabolic consequences are probably not a reason to avoid eggs. Eggs eaten in the context of a sedentary lifestyle a western diet high in processed foods and smoking seems to have a deleterious effect on your metabolism, but eggs eaten as part of a balanced diet and an active non smoking lifestyle seem to not be an issue at all when it comes to your metabolic rate, your glucose, et cetera. Now the source of the eggs is, of course, no doubt, important. So a lot of research has shown that a hen's diet influences the nutritional composition of the eggs. And so what that means is that the amount of lipids and proteins is eggs of the same size more or less stays the same no matter what the hen eats, the fatty acid profile of the yolk, and the eggs mineral and micronutrient content varies considerably with the hen's diet. Like there was one review of micronutrients and eggs that show that the selenium content and eggs can increase as much as 6 fold with the selenium rich diet is fed to a hen versus a hen that wasn't fed that micronutrient enriched diet. If the hen's diet is high in omega 6 fatty acids, then it may actually be a problem for cardiovascular health, meaning hens that are fed lots of grains and corn versus like insects and grasses and things like that. Those are actually going to be higher in omega 6s and possibly more of an issue. Now compared to caged eggs, pasture regs eggs have double the amount of vitamin E and long chain omega three fatty acids and less than half of the ratio of omega 6 to omega three fatty acids. So if you're going to get eggs, get your pasture raised eggs. If you want a good book that really unpacks how to interpret which eggs are good and which eggs are bad, check out a book like Eugene trough's factory farm shopping guide or Liz, I think her last name is wolf, I believe she has a book called eat the yolk, which is also a really, really good way to wrap your head around how to shop for eggs the right way. The cooking method in addition to what the hen was fed is also important, egg fried and butter or extra virgin, olive oil, which is really high in polyphenols and flavanols that protect the oil from getting oxidized at high temperatures or an egg fried in ghee or coconut oil or macadamia nut oil or even like lard is gonna be far different than an egg that's cooked in, say, vegetable oil. And there are other things that seem to affect the egg. I like hard boiling eggs. May actually decrease the amount of bioavailable fatty acids and selenium and vitamin a whereas like frying an egg in a really, really heat stable oil that doesn't seem to do that same thing. So when we step back and we look at everything though, the best way to cook eggs when we look at all the literature is poaching or soft boiling your eggs, that yields the best nutritional value while leaving the yolk slightly raw. Okay, so runny yolk poaching or soft boiling if you're gonna consume an egg, that's the best way to do it from pasture raised hens ideally. Okay? So the big takeaway on eggs is they're not gonna be problematic for cholesterol or metabolism when eaten in the context of a healthy diet, you wanna get pasture raised hens that a natural.