Link Between Eggs and Cholesterol

by exewellness | May 17, 2020 | Nutrition

Link Between Eggs and Cholesterol

One of the most popular questions that I get from time to time is whether eggs contain cholesterol? My answer is yes. So, does dietary cholesterol contribute directly to serum(blood) cholesterol? Answer is no.

As a matter of fact, when you consume eggs, you raise your HDL (high-density lipoprotein), which is your good cholesterol. Some of you may know HDL as good cholesterol which removes the plaque buildup in your arterial walls. On the other hand, LDL (low density lipoprotein) do the reverse. They deposit plaque on your arterial walls.

In Singapore, we go to any polyclinics or companies that offer health screening packages, and we do a blood test. When we look at the numbers for LDL, HDL, triglycerides, fasting blood glucose, and the default setting will then determine you need to see doctor based on the blood test results. Unfortunately, we do not have the latest technology to screen LDL further, and doctors are pretty much quick to jump to conclusions and prescribe statin to lower your blood cholesterol. No offence to any practicing doctors here!

In advanced tests conducted in USA, the doctors would be able to determine the type of LDL in your blood. Studies show that people whose LDL particles are predominantly small and dense, have a threefold greater risk of coronary heart disease. Furthermore, the large and fluffy type of LDL may be protective. Thus, the higher your triglycerides, the higher the number of small LDL particles. Conversely, the lower your triglycerides, the higher the number of large, fluffy LDL particles. If you look at your diet, and you are consuming too much calories and carrying a high percentage of body fat, then you probably have to worry about your LDL particle type. Otherwise, you should not be too worried about your LDL type, esp if you are watching what you put in your mouth very closely.

Back to the question: Can I eat more than 3 eggs per week? For me, yes. Tried and tested since 2008. I like eggs as breakfast on a daily basis. Generally the healthy fats in egg yolks improves your satiety and you do not feel hungry easily and overeat as a result. Secondly, it is a powerful combo together with my Kopi O Kosong (coffee with no sugar and milk). My health improved tremendously, along with adjustments to other parts of my daily diet to ensure that I eat proper food. As for the rest of you readers out there, you can try increasing the intake gradually, and see if there is any effect on your body (use the health screening results as a guide). You should see a marked improvement in your HDL levels, way above optimal levels, once eggs become part of your daily diet. As for LDL, do compare it with what you are currently eating on a daily basis, and make a judgement if you should be overly concerned with an increase in LDL. For me, even if statin is offered to me, I wouldn’t take it. This is something which can be changed with lifestyle modifications, if you know how to do it.

I hope one day Singapore’s blood testing will be advanced enough to include particle size testing of LDL, which will definitely help in analysing how our diet contributes to the good or bad LDL. I remember back in 2015, when I attended the Asia Fitness Convention in Bangkok, I posted the same question to Ms Cat Simmons, a Registered Dietician in USA, and it is confirmed that we are pretty much behind in terms of technological testing for LDL particle size. Is there anyone out there who can bring this to Singapore? This is definitely on my bucket list, should I make a trip to USA one day 🙂

Meanwhile, enjoy your eggs! Pretty good food, ya? I can never get tired of this super food. Thanks for reading and do give me your comments if you have any questions. See you next time 🙂

Eggs: Friends or Foe?

by exewellness | May 17, 2020 | Nutrition

Eggs: Friends or Foe?

This is probably one of the favourite questions that I get asked most of the times. Of course, there would be detractors out there who still insist that eggs are bad for you, and that you should not eat more than 3 eggs per week. There are also others who ate more than the “recommended amount” of eggs every week, but without the infamous “bad” yolk that was getting all the bad press of contributing directly to your high cholesterol reading. What I am sharing here is my personal experience, and why I do not believe in the myths surrounding eggs that have been circulated for generations. For those of you live in the 80s and 90s, you would probably be aware of how cholesterol was “demonized”, and how consumption of more than 3 eggs per week is frowned upon by your family members.

Way back in 2007, I was actually experiencing some weight management issues (very much due to inactivity and bad diet). All it took to “shock” me and take action one fine day, is when I try to weigh myself that day. For the first time of my life, I actually tip the scale at 80kg. I couldn’t fit into my pants, I feel tired and struggled to finish a 5 km race, and basically very down in emotions. Then it happens. I started to be more conscious of what I put in my mouth. One of those things that I put into my mouth more, is eggs. Back then, I was fortunate enough to come across some research and articles that pointed me to the right direction. As a result, I decided to increase my intake of eggs. Fats actually increase your satiety, and as a result, you do not feel that hungry after you consume fats. And I needed that in 2008, when I am on a fat loss programme).

Fast forward to 2020, I am past my prime (and Government actually call me an elder, by making us opt in for their ElderShield), but there are major improvements since 2008. I can fit into a size 28-29 pants (compared to size 34 back then), I can still run and sprint and I also started to work out in the gym! Back to the main storyline of the day: Eggs. When we talk about cholesterol, we generally (or very loosely) refer to good and bad cholesterol. What the general public do not know is that cholesterol play an important part in our bodily functions. You need cholesterol to make hormones, and also help you in your digestion of food. For the technically savvy readers out there, cholesterol helps to make bile, which will then be used to digest food. Cholesterol comes from two sources: your body and food. Your body will produce all the cholesterol you need, and circulates it in your bloodstream. When you eat a diet that is high in “trans-fat” and saturated fat, your liver will actually produce more cholesterol. Cholesterol will actually form plaques along arterial walls and cause blockage of arteries. I will dedicate my next blog post on more about eggs and cholesterol. Stay tuned!