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Eggs: packed full of protein, vitamins and minerals that can help weight loss and lipids

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Consuming whole eggs improves blood lipids like cholesterol and triglycerides in people with metabolic syndrome, a condition commonly associated with polycystic ovarian syndrome or PCOS according to a review of new research.

Decades of mixed messaging regarding dietary cholesterol have led to avoidance of certain foods, such as eggs, particularly among individuals who are faced with health conditions. However, a recent study published in Metabolism suggests that including whole eggs as part of a weight loss diet may have positive effects on lipoprotein profiles for individuals with metabolic syndrome.

In this study, middle-aged men and women with metabolic syndrome consumed either three whole eggs or an equivalent amount of egg substitute daily as part of a carbohydrate-restricted, weight loss diet. Although participants eating the whole eggs were consuming twice as much cholesterol as they had at the beginning of the study, the researchers observed no effects on total blood cholesterol or LDL cholesterol levels after 12 weeks on the diet. All participants, including those consuming whole eggs, had improved lipid profiles with decreases in plasma triglycerides and increases in HDL cholesterol.

“Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals,”

explains Dr. Maria Luz Fernandez, lead study author and Professor at the University of Connecticut,

“Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.”

PCOS can develop into metabolic syndrome

It is estimated that up to 15% of women suffer from polycystic ovarian syndrome which can develop into metabolic syndrome, an increasingly prevalent condition which can affect both men and women.  It is further estimated that 34% of Americans are affected by metabolic syndrome which is a combination of at least three of the following risk factors:

  • large waistline,
  • high triglycerides,
  • low HDL cholesterol,
  • high blood pressure, and
  • elevated blood sugar.(i)

The presence of metabolic syndrome increases the risk of developing diabetes and cardiovascular disease. It is strongly linked to insulin resistance which also accounts for the majority of cases of polycystic ovarian syndrome, and in fact a proportion of PCOS sufferers will go on to develop metabolic syndrome or diabetes, particularly if the condition is left untreated.

A Closer Look at the Incredible Egg

The United States Department of Agriculture’s Agricultural Research Service has reported that eggs now have 14 percent less cholesterol (down from 215 mg to 185 mg) and 64 percent more vitamin D than previously thought. Naturally nutrient-rich, one large egg provides varying amounts of 13 essential vitamins and minerals, including nutrients that aren’t found abundantly in other foods, including vitamin D and choline. Whole eggs offer every essential vitamin and mineral required for a healthy human, with the exception of vitamin C.

Many of these nutrients reside in the yolk, such as lutein and zeaxanthin, which are antioxidants that may prevent macular degeneration and consequent age-related blindness. While eggs contain only small amounts of these nutrients, research shows that lutein and zeaxanthin from eggs may be more bioavailable, or better used by the body, than from more concentrated sources like supplements.

A recent study published in Food and Function found that daily consumption of egg yolks was associated with increases in plasma lutein, zeaxanthin and ?-carotene in people with metabolic syndrome, which is typically associated with low levels of these important nutrients.

Free-range is better

Eggs from free-range or organic chickens are even better for you.  Analysis of eggs from fourteen different free-range flocks in 2007 found that in comparison to battery hen eggs, they contain:

  • 34% less cholesterol
  • 1?4 less saturated fat
  • 10% less total fat
  • 50% more folic acid
  • 70% more vitamin B12
  • 40% more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene
  • 13 to 21 times more omega-3 fatty acids, depending upon the study cited.

According to the University of Michigan Integrative Medicine website:

“Commercially bred chickens that stay confined in cages and eat standard feed are likely treated with hormones and antibiotics. These animals may produce eggs containing antibiotic residues. To minimize consumption of antibiotic residues and other toxins found in conventionally raised birds, buy organic eggs.”

High-Quality Egg Protein and Weight Management

Weight management is a crucial aspect of preventing and managing chronic disease such as metabolic syndrome. All-natural, high-quality protein helps build muscle and allows people to feel fuller longer and stay energized, which can assist with weight management.

In fact, an egg breakfast, compared with a bagel breakfast of similar calories, has been shown to lead to greater feelings of fullness and reduced food intake at later meals, resulting in a significant reduction in BMI and waist circumference.

Protein provides a long-lasting, sustained energy source to keep you going throughout the day.  It helps keep blood sugar levels on an even keel, instead of the spikes and troughs that occur with carbohydrate-based breakfast foods such as cereals, fruit or toast, and keeps insulin levels low.

Dr. Dixie Harms, a nurse practitioner specializing in diabetes care, suggests starting the day with a protein-rich breakfast as a good weight-management strategy, a first line of defense in preventing chronic disease.

“Management of chronic disease takes a coordinated effort with diet and lifestyle,” says Harms, “A balanced breakfast including high-quality protein plus regular physical activity can help put individuals on a path to a healthier lifestyle.”

Sources:

http://www.eurekalert.org/pub_releases/2012-12/epr-ud121312.php

Ervin RB. (2009) Prevalence of metabolic syndrome among adults 20 years of age and over, by sex, age, race and ethnicity, and body mass index: United States, 2003-2006.National health statistics reports, 1-7. PMID: 19634296

Blesso CN, Andersen CJ, Barona J, Volek JS, & Fernandez ML. (2012) Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism: clinical and experimental. PMID: 23021013

http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx

http://www.motherearthnews.com/uploadedFiles/Eggs%20chart.pdf

http://www.med.umich.edu/umim/food-pyramid/eggs.htm

Karsten, Heather. “Pasture-ized Poultry.” Penn State Online Research,” May 2003. http://www.rps.psu.edu/0305/poultry.html

Karsten, H.D. (2010-3-12) Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 16(01),45-54, 13. DOI: 10.1017/S1742170509990214

US Department of Agriculture, Agricultural Research Service, 2011. USDA National Nutrient Database for Standard Reference, Release 23. Online. Available at: Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00. Accessed December 14, 2012.

iv Goodrow, EF et al. Goodrow EF, Wilson TA, Houde SC, Vishwanathan R, Scollin PA, Handelman G, & Nicolosi RJ. (2006) Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. The Journal of nutrition, 136(10), 2519-24. PMID: 16988120. JN 2006; 136(25):19-24.

Blesso CN, Andersen CJ, Bolling BW, & Fernandez ML. (2012) Egg intake improves carotenoid status by increasing plasma HDL cholesterol in adults with metabolic syndrome.Food & function. PMID: 23128450

Leidy HJ, Lepping RJ, Savage CR, & Harris CT. (2011) Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring, Md.), 19(10), 2019-25. PMID: 21546927

Leidy HJ, Bossingham MJ, Mattes RD, & Campbell WW. (2009) Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. The British journal of nutrition, 101(6), 798-803. PMID: 19283886

Vander Wal JS, Gupta A, Khosla P, & Dhurandhar NV. (2008) Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545-51. PMID: 18679412

Tolan, A. (1974-3-7) Studies on the composition of food. British Journal of Nutrition, 10(02), 645-200. DOI: 10.1079/BJN19740024

Lopez-Bote, C.J. (1998-5) Effect of free-range feeding on n. Animal Feed Science and Technology, 34(1-2), 389-40. DOI: 10.1016/S0377-8401(97)00180-6

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2 comments to Eggs: packed full of protein, vitamins and minerals that can help weight loss and lipids

  • Deanna C

    My cousin suggested this site to me as we both have PCOS and mine seems to be a lot worse than hers. She said since following some of the advice on this site and taking d-chiro inositol from you, she has lost 25 lbs and her period has become regular again, whereas I just keep putting on weight no matter what I do and haven’t had a period in 6 months.

    I’m just blown away by the amount of information you have here. I can’t thank you enough for taking the time to research all this and put it up. This site is more helpful and knowlegable than my doctors, including my GP *and* endocrinologist. I’m going to order some DCI now and will let you know what happens.

    You’re amazing! Thank you!

  • Joanne

    Marvelous, what a wonderful web site you have here! I’ve learnt so much. Thank you.

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