Are eggs terrible for you or critical to overall nutrition?

[SwampNut]

We've had this conversation in pieces here and there.  Most recently with the cholesterol discussion.  My bottom line is that there's good evidence that you shouldn't eat them daily or probably even more than four a week or so.  But they also have benefits.  One critical thing though is quality and source.  The generic factory farmed eggs are likely to be lowest in the good compounds and high in shit you don't want.  For example the qualities from this summary are lowest in general factory farmed eggs.

Eggs are extremely neuroprotective 

Discussion

 

Dietary Egg Protein Prevents Hyperhomocysteinemia via Upregulation of Hepatic Betaine-Homocysteine S-Methyltransferase Activity. Elevated homocysteine levels increase neurotoxicity and risk of stroke.

 

Eggs are one of the highest food sources of choline, with an impressive 147 mg per large egg. reduces risk of dementia.  https://alzheimersnewstoday.com/news/diet-rich-in-choline-aids-memory-lowers-dementia-risk-study-suggests/
egg are high in phospholipids which further improve cognition and helps get DHA from omega 3 into the brain.

 

One of the best dietary sources of lutein which is extremely important not just for eye health but also the brain.

 

"The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans"

 

"Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply."

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/

 

[SwampNut]

But they are also deadly...

 

High in Cholesterol, Higher Health Risks

Salmonella concerns aside, a single egg has 207 milligrams of cholesterol on average and some experts suggest that eating even one egg a day may exceed the safe upper limit for cholesterol intake in terms of cardiovascular disease risk. Dietary cholesterol may also contribute to nonalcoholic fatty liver disease, and cholesterol consumption was found to be a strong predictor of cirrhosis and liver cancer. After a meal that includes eggs, triglycerides and blood cholesterol shoot up. Those consuming the amount of cholesterol found in two Egg McMuffins or more each day appeared to double their risk of hospitalization or death. It’s no wonder the Dietary Guidelines of Americans mirror the National Academies of Science recommendation to consume as little cholesterol as possible.

 

https://nutritionfacts.org/video/does-dietary-cholesterol-eggs-raise-blood-cholesterol/

 

 

And there's estrogen in eggs and dairy products.

https://nutritionfacts.org/video/estrogen-in-meat-dairy-and-eggs/

This is a motherfucker of a correlation...

 

Eggs and Diabetes

Eating just a single egg a week appeared to increase the odds of diabetes by 76 percent. Two eggs a week appeared to double the odds, and just a single egg a day tripled the odds. Once we then have diabetes, eggs may hasten our death. Eating one egg or more a day appears to shorten anyone’s lifespan, but it may double the all-cause mortality for those with diabetes.

 

[Biometrix]

Hmmm...the dinner and dessert I am preparing tonight for four people will have used a total of 18 eggs. Specifically 16 egg yolks and 2 full eggs. Also at least two sticks of butter. I will rename it Deadly but Delicious. 

[SwampNut]

2 minutes ago, Biometrix said:

Hmmm...the dinner and dessert I am preparing tonight for four people will have used a total of 18 eggs. Specifically 16 egg yolks and 2 full eggs. Also at least two sticks of butter. I will rename it Deadly but Delicious. 

 

[jon haney]

5 hours ago, SwampNut said:

But they are also deadly...

 

High in Cholesterol, Higher Health Risks

Salmonella concerns aside, a single egg has 207 milligrams of cholesterol on average and some experts suggest that eating even one egg a day may exceed the safe upper limit for cholesterol intake in terms of cardiovascular disease risk. Dietary cholesterol may also contribute to nonalcoholic fatty liver disease, and cholesterol consumption was found to be a strong predictor of cirrhosis and liver cancer. After a meal that includes eggs, triglycerides and blood cholesterol shoot up. Those consuming the amount of cholesterol found in two Egg McMuffins or more each day appeared to double their risk of hospitalization or death. It’s no wonder the Dietary Guidelines of Americans mirror the National Academies of Science recommendation to consume as little cholesterol as possible.

 

https://nutritionfacts.org/video/does-dietary-cholesterol-eggs-raise-blood-cholesterol/

 

 

And there's estrogen in eggs and dairy products.

https://nutritionfacts.org/video/estrogen-in-meat-dairy-and-eggs/

This is a motherfucker of a correlation...

 

Eggs and Diabetes

Eating just a single egg a week appeared to increase the odds of diabetes by 76 percent. Two eggs a week appeared to double the odds, and just a single egg a day tripled the odds. Once we then have diabetes, eggs may hasten our death. Eating one egg or more a day appears to shorten anyone’s lifespan, but it may double the all-cause mortality for those with diabetes.

 

I'm at much more risk of Dementia than diabetes, so I will continue my average of 8-10 eggs per week.  The alternative for a quick breakfast is cereal, or similar.  That will likely quadruple my risk of diabetes.

I think I'm going to stop checking this section of the forum.  Too much information is a real "life" buzz-kill.

[blackhawkxx]

7 hours ago, SwampNut said:

Dietary Egg Protein Prevents Hyperhomocysteinemia via Upregulation of Hepatic Betaine-Homocysteine S-Methyltransferase Activity.

I have always said this.  🤥 😁

7 hours ago, SwampNut said:

Eggs are one of the highest food sources of choline, with an impressive 147 mg per large egg. reduces risk of dementia.

Eggs have always been a meal for me (two or three per day) but I stopped cold turkey after the cholesterol test. Now you are telling me I going to turn into biden?  

But if I do eat them, I'm headed for diabetes?  Your killing me dude with stress of food. 😉

1 hour ago, jon haney said:

I'm at much more risk of Dementia than diabetes, so I will continue my average of 8-10 eggs per week.  The alternative for a quick breakfast is cereal, or similar.  That will likely quadruple my risk of diabetes.

I think I'm going to stop checking this section of the forum.  Too much information is a real "life" buzz-kill.

For real.  I have been blessed with good health my whole life and I'm wondering if changing things now is good or not.  Maybe moderation?

We will see.

[blackhawkxx]

9 hours ago, SwampNut said:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/

Sure is a lot of information there.  This grabbed my attention:

 

Quote

Most experimental, clinical, and epidemiologic studies concluded that there was no evidence of a correlation between dietary cholesterol brought by eggs and an increase in plasma total-cholesterol.

 

[tomek]

Two per workday, none on weekends, that's about 10 per week. 

[SwampNut]

22 hours ago, jon haney said:

'm at much more risk of Dementia

 

Note that the factory farmed eggs are specifically lowest in the neuroprotective parts.

 

18 hours ago, blackhawkxx said:

Sure is a lot of information there.  This grabbed my attention:

 

 

 

Indeed.  It's hard to assess all of this because none of these diets live in a vacuum.  A person who eats eggs by definition is not following a whole food diet.  And is typically also consuming "normal" amounts of factory farmed meat which is a hell of a lot.  So it's impossible to get great numbers on "eats really well AND has some eggs."  For the cholesterol specifically it's hard to control for it.

[superhawk996]

On 7/17/2024 at 11:05 AM, jon haney said:

I'm at much more risk of Dementia than diabetes

I think I'm going to stop checking this section of the forum.  Too much information is a real "life" buzz-kill.

Yup.

Mom had diabetes, Carlos inherited it, I don't think I did, but I don't check.

Dad had Alzheimer's, I inherited a fair bit of Dad's traits...picking up more backyard eggs tomorrow!!!

[blackhawkxx]

4 hours ago, superhawk996 said:

but I don't check.

I'm always telling the wife that ignorance is bliss.  😉

[SwampNut]

5 hours ago, blackhawkxx said:

I'm always telling the wife that ignorance is bliss.  😉

 

And that this --->                  <---   is 8 inches.

[02XXCA]

I'm more worried about healthy gut biome and the ability of the high Choline being able to be converted to TMAO which can contribute to Cancer.    With my Chrohns disease anything I can do to reduce inflamation and oxidative stress is a good thing.   That is why I eat meat a few times a month and eggs as well.  I have cut out most dairy, and greatly reduced the amount of cheese I eat.  I believe that if you do have a healthy gut biome then you may not have as much TMAO conversion happening in your body.    

 

One thing about doing a Colonoscopy is that you are wipping out your gut biome as part of the prep and I truley wonder if that can lead to issues if you are not able to re-establish a good biome after the procedute by eating high fiber and foods to promote it's reestablishment after the procedure.

 

 

Edited July 21, 2024 by 02XXCA

[SwampNut]

Quote

In particular, the lower overall mortality was attributable primarily to substitution of plant protein for egg protein (24% lower risk in men and 21% lower risk in women) and red meat protein (13% lower risk in men and 15% lower risk in women).

 

Quote

Each additional half of an egg/day was associated with a 7% higher risk of all-cause mortality.

 

 

 

https://nutritionfacts.org/video/is-one-egg-a-day-too-much

[OMG]

What would the world do without chickens

[SwampNut]

1 hour ago, OMG said:

What would the world do without chickens

 

Have far less disease I suppose.

 

[OMG]

True, but consider how much current food has chicken or eggs. No birthday cake for you mister, we no longer have eggs.

[SwampNut]

2 hours ago, OMG said:

No birthday cake for you mister

 

100%, I think I last had cake around 20 years ago.  But also you can make it without eggs.

[blackhawkxx]

So a month or so ago I started taking a Choline Bitartrate supplement.  Now I'm wondering if that is wise? 

[SwampNut]

What's the purpose of it?  Never heard of it.

 

[blackhawkxx]

9 hours ago, SwampNut said:

What's the purpose of it?  Never heard of it.

 

When I reduced my eggs from about 14 a week to 4 or 5 and read about the importance of choline, I thought a supplement might be helpful.

 

Choline bitartrate is a choline salt derived from tartaric acid, commonly used as a dietary supplement. It plays a role in various bodily functions, including brain health and metabolism, and is often taken to support cognitive function and liver health. 

[SwampNut]

Congrats on kicking that egg addiction.  The first step is the hardest, most people are too chicken to take it.

 

And I guess I should have been more clear, I'm familiar with choline but had never heard of supplementing it or that deficiency is possible/probable.  Was it a cautionary move, or is there data on deficiency that made you think you would be?

 

[Zero Knievel]

Do these studies compare and contrast home-raised eggs to mass-produced eggs?  Could it be more about what the chickens are fed and injected with and their environment than the eggs themselves?

[blackhawkxx]

9 hours ago, SwampNut said:

 Was it a cautionary move, or is there data on deficiency that made you think you would be?

 

Cautionary but I'm not sure I need it with the other stuff I eat.  I stopped taking it for now.

[tomek]

5 hours ago, Zero Knievel said:

Do these studies compare and contrast home-raised eggs to mass-produced eggs?  Could it be more about what the chickens are fed and injected with and their environment than the eggs themselves?

Classic Zero. No need to elaborate.