Eggs, The Myth Of Cholesterol And Exercise

During a lively debate on nutrition, a good friend the other day raised the link between eggs and cholesterol. This subject is one of curiosity because rather than being a culprit of disease, eggs are actually very good for us. First, we have to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibres and produce vitamin D, among other things. Second, there are two types of important cholesterol: dietary cholesterol and blood cholesterol.

Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and dairy products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL).

LDL cholesterol is considered bad because it sticks to artery walls. Too much of it can cause heart problems, but scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol.

A 1999 study, published in the Journal of the American Medical Association (JAMA) suggest that those who consumed seven to 14 eggs a week had the same rate of cardiovascular disease as those whose consumption included no eggs.

In another study (February 2009 Nutrition Bulletin paper: “Eggs and Dietary Cholesterol – Dispelling the Myth”), Prof. Bruce Griffin and Dr. Juliet Gray reviewed studies of egg consumption, dietary cholesterol and heart disease risk. Their conclusion was that though dietary cholesterol can increase LDL cholesterol a small amount, the effect is clinically insignificant, and does not increase the risk of heart disease. In fact, eating eggs may increase HDL cholesterol, counteracting the effect of LDL cholesterol on heart disease risk.

These studies fly in the face of conventional wisdom on eggs, which advises people to eat no more than three or four eggs a week. In fact, health organizations including the British Heart Foundation, the American Heart Association, and the Food Standards Agency no longer advise that the number of eggs eaten needs to be limited. With the exception of people who have been advised to limit eggs for health reasons (such as those with familial hypercholesterolemia, a genetic predisposition to high cholesterol), eggs are now regarded by medical professionals to be a valuable contribution to a healthy, balanced diet, and can be eaten daily.

So what does raise blood cholesterol? One of the main theories centers on saturated fats. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

However, there are still some concerns with commercial egg production, due to scientifically formulated chicken feeds. Commercial production methods require hens to spend their entire life indoors, hopped up on antibiotics to prevent infections in  crowded quarters. Chicken feed is  altered to increase shelf life by removing spoilable nutrients from grains. Essential Fatty Acids (EFA’s) are also spoilable, so the linoleic and alpha-linoleic acids were replaced with a more stable and non-essential oleic acid. The result is an egg with the same amount of cholesterol, but less EFA’s to transport and metabolize it properly in the body. Plant sterols found in vegetables, which reduce the cholesterol content of eggs by up to 35 percent also were removed from the chickens’ diet. Commercial eggs therefore contain more cholesterol than home grown barnyard eggs.

Nutritional value of eggs

Chickens raised with lots of sunshine, fresh food, fresh air and  room to move produce eggs which are one of nature’s most nutritionally dense foods.

Eggs are packed with a number of nutrients. One egg has 13 essential vitamins and minerals for only 75 calories. Eggs are also a good source of high-quality protein including all nine essential amino acids, as well as healthy unsaturated fats. Lutein and zeaxanthin, two antioxidants that contribute to eye health, are also found in eggs.

• Choline – 23% Daily Value: Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory, and the transportation of nutrients throughout the body. Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.
• Selenium – 23% Daily Value: Acts as an antioxidant to prevent breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.
• Riboflavin – 14% Daily Value: Helps to produce energy in all the cells of the body.
• Vitamin B12 – 11% Daily Value: Works to support normal digestion and nerve cell function.
• Phosphorus – 10% Daily Value: Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.
• Pantothenic Acid – 7% Daily Value: Helps breakdown food and assists body cells in producing energy.
• Folate – 6% Daily Value: Promotes proper fetal development and red blood cell formation.
• Iron – 5% Daily Value: Plays an important role in red blood cell production and oxygen transport.
• Vitamin A – 5% Daily Value: Supports growth and maintains healthy skin, vision and immune function.
• Vitamin D – 5% Daily Value: Works with calcium to strengthen bones and teeth.
• Zinc – 4% Daily Value: Assists in maintaining immune function, as well as body tissue growth and repair.
• Vitamin B6 – 3.5% Daily Value: Keeps nerve transmission running smoothly and aids protein in immune function.
• Calcium – 3% Daily Value: Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

Percent Daily Values based on USDA National Nutrient Database for Standard Reference, Release 20 (2007), NDB No: 01123.

Anatomy of Eggs

Shell - Although the shell acts as a protective barrier for the inside of the egg, it is still very porous with approximately 17,000 pores through which air flows. The shell is largely composed of calcium carbonate (about 94%) with small amounts of magnesium carbonate, calcium phosphate and other organic matter including protein. Shell strength is greatly influenced by the minerals and vitamins in the hen’s diet, particularly calcium, phosphorus, manganese and Vitamin D. If the diet is deficient in calcium, for instance, the hen will produce a thin or soft-shelled egg or possibly an egg with no shell at all. Occasionally an egg may be prematurely expelled from the uterus due to injury or excitement. In this case, the shell has not had time to be completely formed. Shell thickness is also related to egg size which, in turn, is related to the hen’s age. As the hen ages, egg size increases. The same amount of shell material which covers a smaller egg must be “stretched” to cover a larger one, hence the shell is thinner.

Shell Membranes - There are two membranes on the inside of the shell. One membrane sticks to the shell and one surrounds the white (albumen). The second line of defense against bacteria. They are composed of thin layers of protein.

Germinal Disk - The entrance of the latebra, the channel leading to the center of the yolk. A slight depression on the surface of the yolk, the entry for the fertilization of the egg. When the egg is fertilized, sperm enter by way of the germinal disc, travel into a tube-like thread called the “neck of latebra” to the center to the embryonic disc, a 2 to 3mm diameter structure in the nucleus of pander. Subsequently, a chick embryo starts to form.

White (Albumen) - There are two layers: thin and thick albumen. Mostly made of water, high quality protein and some minerals. Represents ⅔ of the egg’s weight (without the shell). When a fresh egg is broken, the thick albumen stands up firmly around the yolk.

Chalazae - Pronounced “kuh-LAY-zee”, it is a pair of spiral white strands attached to two sides of the yolk and anchor it to the shell. The fresher the egg, the more prominent the chalazee.

Yolk Membrane (Vitelline Membrane) - Surrounds and holds the yolk. The fresher the egg, the stronger the membrane.

Yolk - The egg’s major source of vitamins and minerals, including protein and essential fatty acids. Represents ⅓ of the egg’s weight (without the shell). Yolk colors range from light yello to deep orange, depending on the chicken’s diet.

Air Cell - Forms at the wide end of the egg as it cools after being laid. The fresher the egg, the smaller the air cell.

Source: www.panix.com

If you work out, you also have access to one of nature’s best protein sources, with a biological quality greater than any other natural food. In fact, it is so nearly perfect, that egg protein is often the standard by which all other proteins are judged . Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition. On a scale with 100 representing top efficiency, these are the biological values of proteins in several foods.

	Protein
Whole egg	93.7
Milk	84.5
Fish	76.0
Beef	74.3
Soybeans	72.8
Rice, polished	64.0
Wheat, whole	64.0
Corn	60.0
Beans, dry	58.0
*Food and Agriculture Organization of the United Nations. The Amino Acid Content of Foods and Biological Data on Proteins. Nutritional Study #24. Rome (1970). UNIPUB, Inc., 4611-F Assembly Drive, Lanham, MD 20706

Eggs contain all the essential amino acids in the exact proportions required by the body for optimum growth and maintenance of lean, metabolically active tissue. So go ahead, egg up. We’ve been held back too long – enjoy them finally.

Five Nutritional Myths That Can Change Your Life

Editors Comment: I found this great little article written by Personal trainer and fitness coach Ben Greenfield, who runs the online training website Pacific Elite Fitness at http://www.pacificfit.net. I thought I would share it with my readers.

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Five Nutritional Myths That Can Change Your Life

By Ben Greenfield

We are constantly bombarbed by “cutting-edge” research that often causes dietary confusion. Several years ago, eggs were “bad”, but now they’re “good”; diet soda was a great way to lose weight, but now is correlated with obesity; chicken was considered a lean protein source, but now might be laced with unhealthy hormones. Often it’s enough to make your head spin. In this article, I’d like to dispel 5 nutritional myths that may help clear some confusion and put you one step closer to achieving perfection in your weight loss or fitness routine.

Myth # 1: Fat free yogurt is a great tool in a weight loss diet.

Much of the yogurt at the grocery store is basically a sugar smoothie. Key lime pie, kiwi-raspberry, strawberry-banana – you name the flavor or the fruit, and usually it means that heavy doses of sugar were added to generate that particular flavor. Often, the actual “fruit-at-the-bottom” is a low-quality fruit that was too damaged or over-ripe to sell for raw produce. Your body’s reaction is a hormonal response that induces fat storage and an increased appetite! Instead, use plain, no- sugar added, fat-free yogurt, and add your own fresh fruits, berries, or nuts. Never feel pressured to finish the whole container – that’s what the lid is for! Often, a small container of this healthy yogurt can extend to 2 or 3 separate snacks.

Myth # : Cholestero in eggs is bad for your body.

Cholesterol is an essential component of our cells, as well as a crucial element of the anti-inflammatory response, which we know is high in the presence of stress, alcohol, injury, and even exercise. Natural sources of cholesterol actually *contribute* to your body’s overall health! A good egg contains enough of a compound called lecithin to help breakdown most of the cholesterol present in the egg itself. Unfortunately, an egg is often accompanied by a huge slice of frying butter, a couple strips of bacon or sausage, or even an evil breakfast pastry. Instead, try this for breakfast – fry an egg in just a few drops of olive oil, and eat over a bowl of oatmeal – you’ll elevate levels of good cholesterol, increase fiber intake, and start the day with a great surge of protein. And if you’re on a lower fat percentage diet, ditch the yolk, and eat the egg white only.

Myth # 3: Saturated fat is the primary contributor to heart disease.

Actually, saturated fat in the form of animal meat was around long before the surge of heart disease in modern man. During the time that heart disease has become prevalent in America, consumption of saturated fat from animal sources actually decreased, while consumption of trans-fatty acids and hydrogenated fats in the form of margarine, shortening, and refined oils increased! This pattern, accompanied by a sharp rise in sugar intake and a gradual decrease in exercise levels, is the real culprit for the modern day heart disease epidemic.

Myth # 4: Drinking diet soda and using artifical sweeteners helps control weight.

Artificial sweeteners still stimulate your digestive system receptors, causing the brain to go into “eating mode”. However, with no food present, the body is not satisfied and the appetite powerfully craves real calories. Not only do artificial sweeteners actually *increase* your appetite in this manner after consumption, but they often are accompanied by many of the acids and chemicals in soda that can cause intestinal distress, and even brain and nervous system damage. Instead of using artificial sweeteners or consuming diet compounds, try using honey (preferably natural), herb sweeteners, fruit, or natural, raw sugar to sweeten your food. But regardless of what you choose for sweetener, remember that the hormonal response to any sweet compound switches your body into fat storage, appetite- increasing mode, so everything in moderation!

Myth # 5: You should never eat before bed.

Some individuals rapidly burn carbohydrates, and if they are following the “don’t-eat-2-hours-before-bed” rule, they often become hypoglycemic during the night, which can disrupt sleep patterns, growth hormones, and the immune system, causing them to wake up grumpy, hungry, starved, and in maximum fat-storage mode! Test yourself – if you don’t eat 2 hours before bed, do you lie awake hungry at night, or tossing and turning as your appetite plows full speed ahead? Are you ravenous upon waking? If so, try a light meal before bed that mixes protein and fat. This will slow carbohydrate metabolism and leave you satisfied for a longer period of time. I recommend a small handful of almonds, walnuts, or sunflower seeds, or if you’re allergic to nuts, try a few avocado slices, olives, or lean turkey breast or chicken.

Remember, everyone has a different body, and there are very few “rules” that are directly applicable to the entire population. Don’t be afraid to experiment with your diet to find out what is best for your particular system. If you find that you need more direction, a personal trainer can perform a complete dietary analysis, and provide you with tips and tricks that are more specific to your body type and eating habits. All you have to do is keep track of exactly what you eat, when you eat, and how much you eat for 5-7 days. Pacific Elite Fitness, an online personal training system, provides clients with useful dietary logs to make this an easy process. You can e-mail me for more information at elite@pacificfit.net.

Facts And Fears About The Food Combining Myth

At the beginning of the century, a Dr. William Harvey Hay hypothesised that the healthy diet was one in which carbohydrates and proteins were not eaten together. He reasoned that digestive enzymes are secreted in very specific amounts and at very specific times, and that different food types require different digestive secretions. For example, carbohydrate foods require carbohydrate-splitting enzymes, whereas protein foods require protein splitting enzymes, etc.

Armed with this knowledge, many health practitioners have promoted food combing to improve overall health. However, it is my belief, coupled with research and practical experience through hundreds of clients, that food combining is essentially bunk. This diet is a perfect example of the vexing tendency of consumers to buy and believe in schemes severely disconnected from reality and plain sense. It seems to me that the more outlandish, unlikely and even punishing the diet, the more fascinated we become with it.

The rules of food combining are inherently contradictory, and the whole idea is nutritional nonsense. It is possible to lose weight observing the regimen but this is because it greatly increases the intake of fruit and vegetables at the expense of more calorie dense foods. it also considerably restricts the types of food eaten, which may make it more difficult to meet nutritional needs.

The food-combining theory actually preaches the opposite of what research shows about digestion. Doctors can use fiberoptic gastroscopes to look into the body and observe digestive processes as they take place in the stomach and intestines. The “neutralized digestion” food combiners caution you about does not exist. Digestion occurs when we eat, period–not during some time sensitive day shift or when we combine foods in haphazard ways.

The textbook, Nutrition: Concepts and Controversies points out, “…what the advocates of food combining don’t tell you is that almost all foods, even when eaten individually, are combinations of fat, protein and carbohydrates to begin with.”

In other words, very few foods are exclusively one of the 3 macronutrients. This kind of nonsense works best with people who have little idea of what constitutes food and how their bodies work. They don’t understand how a common food like bread is a combination of starch, protein, a number of minerals and vitamins including most of the B vitamins. If you eat the whole grain (the brown wheat kernel with the germ that can sprout), you’ll also get considerable fiber from the outer brown layers and some fat and vitamin E from the germ. Other ingredients in bread usually include some sugar, fat, and salt. Thus foods are combinations of nutrients and many other natural chemicals. (Source: UC Berkeley Wellness Letter, April 1996, p. 6,7)

It turns out that such a combination of nutrients and other food components can often improve absorption. For example, the vitamin C in the orange juice can enhance the absorption of the iron in cereals. Variety aids digestion rather than making it more difficult. That does not mean people will not have trouble with certain foods and/or combinations therof. Each of us are different and scientific studies of food absorbtion and utilization have shown some forms of combination do make a difference.

However, there may be reasons other than stated. Remember that a food combiner is not only combining food differently, but also eating different types of foods, and maybe healthier and less foods. All these factors weigh in heavily with proper digestion.

I just can’t buy into an all encompassing magical formula for “better” nutrition when nothing is backed by sound science, nor empirical evidence. Remember, “every major cuisine in the world combines protein and carbohydrates on the same plate, from the traditional meat and potatoes, to Asian stir fry chicken with rice, Middle Eastern couscous with lamb and the Mediterranean use of bread with all meals. (burkesbackyard.com)

Most people today have digestive troubles because of the low quality of foods ingested. Refined high sugar foods are a new invention as far as your digestive system is concerned. Very few naturally occurring foods contain the kind of concentrations of fast-releasing sugars that modern food can provide. The body is simply not adapted to deal with a combination of low nutrient and fibre, but high in sugar foods which feed potentially undesirable micro-organisms that can occur in the gut.

The fact is, most human digestive systems are equipped to handle foods in any combination, if the colon, if fed with a fibrous, unrefined diet. It does an excellent job of eliminating waste in those circumstances. So the overwhelming evidence is on the side of a varied, balanced and natural diet, not a philosophy out of the mind of one man’s imagination.

Red Grapes Are Great Brain Food

According to University of Missouri researchers, making grapes a regular part of your diet may help you survive a stroke with more of your brain cells intact.

Their study indicates that strokes produce unstable molecules which slowly decimate brain cells over the next few days. A grape polyphenol called resveratrol absorbed some of the stroke generating molecules, preventing part of the subsequent brain damage. Scarlet grapes are high in resveratrol, which is concentrated in their seeds and skin.