Chicken eggs have long been the subject of discussion by a wide audience from medical nutritionists to ordinary citizens. Here we’ll answer the question – how much cholesterol in egg white?. Opinions are expressed diametrically opposite, at stake – the benefits and harm of eggs, and from a complete taboo on use to the recognition of unlimited utility of the eggs.
The special piquancy of the situation is that both sides, of course, recognize the extraordinary nutritional value of the product, its richness of vitamins and minerals, and do not question the balance of the composition. They don’t agree on just one component.
Moreover, one of the parties claims that it is almost deadly, while the other side firmly believes that, on the contrary, the presence of it in this product saves it from this danger.
Cholesterol in Chicken Eggs
First, let’s consider the question of whether there is cholesterol in chicken eggs, where exactly it is and in what amount.
Depending on whether it is large or small, the cholesterol content may differ, but the average is 200-300 mg per 100 grams of product. This is a high figure. The daily norm of cholesterol coming from food is 200 mg and no more. By simple calculations, you can calculate that eating one large chicken egg, we get this daily rate.
Egg white consists of about half of the total amount of protein and other useful components and does not contain fat or cholesterol. Protein has a high nutritional and biological value, has the ability to be easily digested and absorbed by the body, especially after cooking. Raw eggs are digested worse.
The egg yolk accounts for the remaining half of the total protein, most of the other nutrients, as well as all the fats, including useful unsaturated fats, and cholesterol. Naturally, the yolks contain more calories. By the way, for this reason, many people eat exclusively proteins, refusing to eat yolks.
In fact, the role of chicken eggs in our diet cannot be overestimated. Rich in vitamins and minerals, they are used not only as an independent product, but are part of so many recipes that the kitchen will become very monotonous if you exclude them from salads, desserts, first and second courses.
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But What About the Problem, Eggs and Cholesterol?
The high cholesterol content of eggs suggests that excessive consumption of them in food will cause an increase in cholesterol levels in the blood.
But, as new scientific research has shown, in fact, excess cholesterol in the blood occurs due to the stimulation of saturated fat increased synthesis of its liver. Therefore, the effect of eggs on blood cholesterol is negligible compared to the effect of saturated fat and TRANS fat.
The fact is that there is very little fat in the eggs. Its total content is estimated at 5 grams, and saturated – only about 2 grams. In comparison with meat and dairy products, chicken eggs with moderate consumption have a much smaller effect on increasing cholesterol in the blood.
Products that often accompany omelets: – sausage, lard, well-salted garnish – these components are much more dangerous than the eggs themselves.
A relatively high cholesterol content in chicken eggs may not be harmful for people who already have elevated levels of “bad” cholesterol in the blood. Although recent scientific research results contradict this.
Some doctors give more up-to-date recommendations to patients with already elevated cholesterol levels. They recommend eating one boiled egg daily as part of vegetable salads or omelet with vegetables.
What Is the Cholesterol in Eggs, “Bad” Or “Good”?
The concepts of cholesterol in foods and cholesterol in blood are completely different in their essence. By itself, the high content of cholesterol in food does not have a significant negative impact on the processes occurring in the body.
Cholesterol coming from food is converted in the blood into two completely different cholesterol – bad and good. The first promotes the formation of sclerotic plaques in blood vessels, and the second — enters into a fight with them and cleans the vessels. The type of cholesterol the source product is converted into will determine its health benefits and harms.
Eggs, under certain conditions, despite the high content of cholesterol, or rather — due to its high content — can reduce the risk of atherosclerosis. To do this, they just need to turn into good cholesterol in the blood. What can contribute to this transformation?
The king, as you know, makes a retinue.
The behavior of cholesterol is determined and completely depends on its environment. In the blood, insoluble fat exists in conjunction with protein. This complex is called a lipoprotein. Low-density lipoproteins (LDL) contain harmful cholesterol, and high-density lipoproteins (HDL)– useful.
How can you predict what the cholesterol of a chicken egg will turn into? It all depends on who he goes on a journey through the gastrointestinal tract with. If you eat eggs fried in lard with sausage-be in trouble. And fried eggs in vegetable oil or an unaccompanied egg will definitely not increase the level of LDL in the blood.
Chicken Eggs as A Source of Protein
In a chicken egg, the content of “bad” and “good” fractions is optimally balanced. Thirty percent of the yolk is made up of lipids, with a predominant content of unsaturated fatty acids: linoleic, linolenic. Together with lecithin, they fight cholesterol plaques, and do not clog the blood vessels.
It turned out that the cause of excess LDL in the blood and atherosclerosis is not food rich in cholesterol, but food depleted of proteins. To protect yourself from heart attack and stroke, eating more protein while reducing fat consumption will help. Hence the benefits of eggs as a source of protein.
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The composition of a chicken egg includes:
- Protein – 6.5 grams;
- Carbohydrates – 1.0 grams;
- Unsaturated Fat – 3.2 grams;
- Saturated Fat – 1.7 grams;
- Cholesterol – 230 mg;
- Vitamin A – 98 mcg;
- Vitamin D – 0.9 mcg;
- Vitamin B6 – 0.24 mg;
- Folic Acid – 26 mcg;
- Phosphorus – 103 mg;
- Iron – 1.0 mg;
- Zinc – 0.7 mg;
- Iodine – 27 mg;
- Selenium – 6 mcg.
Scientists who conducted research to find out the harm and benefit of cholesterol in eggs, came to the conclusion that in itself, it usually does not bring harm. But there are exceptions to every rule.
Whether or not to include eggs in your diet is up to you. When making a decision, we recommend to follow the following recommendations:
- The daily limit of cholesterol intake coming with food for a healthy person is 300 mg;
- The following diseases limit the daily intake of cholesterol taken with food to 200 mg for example – diabetes, high cholesterol in the blood, heart disease, gallstones.
It is considered safe to eat six pieces a week, but you should not eat more than two pieces in one day. If you want more, then eat the proteins. By mixing one yolk with the proteins from several eggs, you can get an omelet rich in vitamins, minerals and fatty acids, increase the amount of protein without excess fat.
The main sources of dietary HDL are: liver, kidneys, seafood, lard, cheese, and chicken eggs. If you eat them soft-boiled three times a week, the body will get everything that is necessary for life.
Chicken eggs do contain cholesterol. But this does not affect the LDL content in the blood. On the contrary, thanks to lecithin, it can increase the content of HDL in the blood. In order for cholesterol to be converted from yolk to LDL, it needs fat support in the form of, for example, fried bacon with sausage. If the food is cooked in vegetable oil or the egg is cooked, the LDL content in the blood will not increase.