The Truth About Egg Yolks

Once upon a time, we believed that egg yolks were TERRIBLE for our cardiovascular health, thanks to their high cholesterol and saturated fat content. Thus was born what I like to call the “Age of Egg White Everything,” from omelets to scrambled to poached egg whites. All the while, the glorious golden yolks were going to waste!

Thankfully, modern science has come to understand the truth: egg yolks aren’t harmful, but they’re actually VITAL for our health.

The Egg Yolk and Cholesterol Myth

Egg yolks contain dietary cholesterol, cholesterol that is similar in structure to the stuff that is clogging up your arteries. It makes sense that reducing cholesterol in your diet could help to reduce blood cholesterol levels, right?

Not really…

You see, cholesterol is produced in your liver, and it’s your liver that controls the spread of cholesterol throughout your body. The amount of cholesterol you eat won’t really have any significant impact on your blood cholesterol levels—unless you eat thousands of calories of cholesterol per day, of course!

A 2014 panelof experts came out and said, “Cholesterol is not considered a nutrient of concern for overconsumption.” Basically, you can eat cholesterol without having to worry about your blood cholesterol levels skyrocketing.

High-cholesterol foods like eggs, lobster, and shrimp should no longer be feared. Instead, we should embrace the high nutritional value of these foods and add them back into our diet!

The Tasty Truth

Egg yolks, in particular, are an important part of the modern man and woman’s diet!

First off, eggs that come from pasture-raised chickens are loaded with Omega-3 fatty acids. As we all know, Omega-3s play a role in good cardiovascular health, brain function, reduced inflammation, and better joint mobility. It’s also an antioxidant that can reduce free radical activity.

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Egg yolks are also loaded with protein, so they actually assist with muscle growth. The saturated fat in egg yolks can encourage better fat-burning, as it signals to your body that you are getting enough calories and thus don’t need to store excess energy “in case of emergencies.”

Worried about your heart? Don’t be! Not only do eggs NOT increase your risk of heart attacks, strokes, and other high cholesterol-related problems, but they can improve your heart health by providing the antioxidants lutein and zeaxanthin.

Egg yolks are packed with biotin and choline, two important B vitamins. You also get a hefty dose of Vitamin A from every yolk you eat, increasing protection of your eyes, skin, hair, and nails. Eggs are also one of the few sources of dietary Vitamin D, which is vital for healthy bones and skin.

Eggs are an amazing source of amino acids, including both arginine and leucine. Arginine is vital for the production and release of growth hormones, as well as new muscle formation. Leucine is one of the three most important essential amino acids for muscle growth.

The Recommendation

For most people, two to three eggs a day is ok, especially if you need a post-workout protein pick-me-up and don’t have access to protein powder. Avoid drowning your eggs in butter, bacon grease, or vegetable oil. Boil and poach your eggs whenever possible. Limit the number of calories you eat along with your eggs. That’s the best way to avoid overconsuming excess calories, which will turn to stored fat and increase your risk of heart disease. While you can enjoy egg yolks without fear, you still need to remember: everything in moderation!

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Resources:

https://www.health.harvard.edu/blog/panel-suggests-stop-warning-about-cholesterol-in-food-201502127713

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