There are several reasons to consider eliminating eggs from your diet. Recent studies link them to heart disease, diabetes, and even cancer. More than 60% of calories from eggs come from fat-a large portion of which is saturated fat. An average-sized egg also contains 186 milligrams of cholesterol. Those with high cholesterol, diabetes, or cardiovascular disease are advised to limit their daily intake to less than 200 milligrams. Since the body already produces more than enough cholesterol, it is not necessary to consume any dietary cholesterol. Eggs also lack fiber, one of the most important nutrients for long-term health. The fat and cholesterol found in eggs can harm heart health and lead to prostate cancer, colorectal cancer, and diabetes. Let’s consider the following diseases that may be harmful as a result of eating eggs: 1. Heart Health About 60% of the calories in eggs are from fat—much of which is saturated fat. Eggs are also loaded with cholesterol-about 200 milligrams for an average-sized egg. That’s more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. One study found that people who ate the most eggs had 80% higher coronary artery calcium scores (a measure of heart disease risk) compared with those who ate the fewest eggs.
Another study found that those who eat the most eggs have a 19% higher risk for cardiovascular problems. Cholesterol and saturated fat contribute to the link between egg consumption and heart disease. Decades of research indicate that eating high-cholesterol foods (like eggs) is linked to increased blood cholesterol levels and heart disease, despite what advocates for low-carbohydrate, high-fat diets might argue. The confusion arises when you look at the effect of adding cholesterol-heavy foods to the diets of those already eating a high-cholesterol diet.
This makes minimal difference in their blood cholesterol levels. They are already at a high risk for heart disease, and adding more eggs makes a marginal difference in their risk. However, when on a low-cholesterol diet, there is a clear response between increased cholesterol consumption, blood cholesterol levels, and risk for heart disease. When blood levels of cholesterol are high, it’s easier for the walls of the blood vessels to thicken and restrict blood flow to organs like the heart and brain.
- Diabetes Eating a diet high in fat can contribute to insulin resistance. A review of 14 studies published in the journal Atherosclerosis showed that those who consume the most eggs increase their risk for diabetes by 68 percent. Another review found similar results: a 39% higher risk of diabetes in people who eat three or more eggs per week. High levels of cholesterol and saturated fat strongly link egg consumption and diabetes risk.
Eating a diet high in fat can contribute to insulin resistance, as the fat interferes with insulin’s ability to bring glucose from the blood into the cells. Egg consumption also increases the risk of gestational diabetes, according to two studies in the American Journal of Epidemiology. 3. Cancer Eating eggs has also been connected to developing certain types of cancer such as colon, rectal, and prostate.
Eating eggs may increase the risk for certain types of cancer such as colon, rectal, bladder, prostate, and breast cancer. Research suggests TMAO promotes the growth of cancer, and specifically increases the risk for breast, ovary, and prostate cancer. It also makes the digestive tract especially vulnerable to cancer. Unfortunately, the risk exists for even small amounts of eggs-eating just 1.5 eggs per week can lead to nearly five times the risk for colon cancer compared to less than 11 eggs per year. SUBSTITUTION Eggs are sometimes included in recipes for binding, leavening, and adding moisture.
However, there are simple replacements, such as ground flaxseeds or applesauce. Foods like beans can even take the place of eggs. Swapping eggs for plant-based foods, not only reduces intake of cholesterol, saturated fat, and animal protein, but increases the amount of fiber, antioxidants, vitamins, minerals, and phytochemicals. This change can lead to long-term health benefits.