Low Cholesterol Eggs: Fact or Fiction?
Have you ever ordered a room service breakfast while travelling? Admittedly, it is convenient to have breakfast delivered right to your hotel room and to have eaten and be able to get on with my day without having to first search out a place to grab a quick morning meal. It's a great time-saver, especially if your travel is for business with an early start to the day. If the hotel you’re staying in offers room service, it’s fun to look at the menu, if for no other reason than to see what's being offered. Here's an example of the breakfast menu from a hotel.
Do you see in the middle of the menu above where it says "Egg Whites and Low Cholesterol Eggs are Available Upon Request?” Let's debunk some common misconceptions surrounding “low-cholesterol eggs.”
FAQ
Are eggs bad for your cholesterol?
The relationship between egg consumption and cholesterol is complex. Eggs are typically considered high in dietary cholesterol. The cholesterol content of an egg is primarily determined by the yolk, which contains about 185 milligrams of cholesterol per large egg.
According to research, the majority of people's dietary cholesterol intake has little to no impact on blood cholesterol levels. A majority of medical professionals now believe that dietary cholesterol has much less of an effect on blood cholesterol levels than saturated and trans fat intake. Because eggs are low in saturated and trans fat, eggs can be considered a great source of protein for people worried about blood cholesterol.
Age, heredity, and general dietary habits can all affect how much cholesterol is absorbed from food. Some people are more susceptible to dietary cholesterol than others. Having said that, it is crucial to discuss your diet and cholesterol intake with your healthcare professional if you have a history of high cholesterol or heart disease. They might advise lowering your consumption of eggs or cholesterol in general.
Overall, egg consumption is generally not associated with any negative effects on blood cholesterol levels in consumers.
How many eggs should you eat?
Eggs fall under the protein foods group. 2 eggs is equivalent to 1 serving of protein. The recommended number of servings of protein are as follows:
- Children 2-8 years of age: 1 serving
- Children 9-13 years of age: 1-2 servings
- Females 14-51+ years of age: 2 servings
- Males 14-51+ years of age: 3 servings
Learn more about how eggs fit in Canada's food guide here.
Is 2 eggs a day too much cholesterol?
Recent research suggests that for most people, consuming up to one egg per day is not associated with increased risk of heart disease. However, if you have high cholesterol or a history of heart disease, it is important to speak with your healthcare provider about your egg consumption. They may recommend limiting your intake or monitoring your cholesterol levels more closely.
Two eggs per day may be fine for some people, but it's best to consult with your healthcare provider to determine what's appropriate for you based on your individual health status and medical history.
Will eggs help lower cholesterol?
Although eggs cannot lower cholesterol, substituting other forms of protein that are high in trans fat, like bacon, sausage and ham with eggs can help regulate overall blood cholesterol levels.
Can you eat eggs when watching your cholesterol?
For most people, eggs have little impact on blood cholesterol levels. As a result, eggs can be a good substitution for processed proteins high in trans fat.
However, everyone is different. If you are looking to watch your cholesterol, please consult with your physician for guidance on what foods are best suited for you.
Is there a low-cholesterol way to prepare eggs?
The way you prepare eggs can affect their impact on cholesterol. Boiled or poached eggs are a healthier option than fried eggs or eggs prepared with butter, cheese, or other high-fat ingredients. Additionally, pairing eggs with vegetables and whole grains can help balance out the cholesterol content of your meal.
Although removing the yolk from an egg and just consuming the egg white may mean you aren't consuming any cholesterol, the cholesterol in eggs generally have little impact on your blood cholesterol levels, and you will be missing out on the protein. The same can be said for eating a smaller egg versus a large egg.
Can you buy low-cholesterol eggs?
The amount of cholesterol in eggs of the same size is very similar, no matter what the hen eats or how she is housed. There is no such thing as a low cholesterol egg.
Which eggs have the lowest cholesterol?
Some liquid egg products such as are low cholesterol options since they are made of mostly egg whites.
Do organic eggs have a lot of cholesterol?
Organic eggs are not known to have any nutritional difference to other types of eggs, including in the amount of cholesterol in the egg.