Eat more eggs easily lead to three high?

A few days ago, a Canadian study suggested that the risk of eating an egg yolk was almost two-thirds that of smoking. With reports from some media, various "harmful Eggs" arguments are circulating on the Internet. Are these statements credible? People’s Daily “certification” column journalists interviewed relevant experts.

Question one: eat more eggs prone to "three high"?

[Response] Eggs have little effect on human cholesterol; lecithins contained in egg yolk have the effect of lowering blood cholesterol

There are net articles that "high cholesterol content in eggs, eat more easily lead to the human body's three high (high blood pressure, high blood sugar, high cholesterol)' disease." Some netizens even said, “Given that the health problems such as high blood lipids are increasingly prominent, adults must stay away from eggs.” Is this true?

"Eat more eggs to cause 'three highs', there is no internationally proven evidence." Yu Kang, chief physician of the Peking Union Medical College Hospital Nutrition Department, said that studies have shown that if two groups of healthy people intake one and 10 respectively The eggs lasted for one month. Although the latter's intake exceeds the recommended amount by about 10 times, the blood cholesterol levels of the two are not much different because the body has a self-regulatory mechanism.

Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety at the China Center for Disease Control and Prevention, said that there are two sources of cholesterol in the human body. One is endogenous and is synthesized in the liver. About 1,000 milligrams per day is the main source of cholesterol in the human body, accounting for 70%. . The other is exogenous, derived from food, mainly from meat, entrails, egg yolk and butter. The Dietary Guidelines for Chinese Residents (2007) recommend that residents have a daily cholesterol intake of 300 milligrams. An egg yolk has a cholesterol level of more than 200 milligrams, which is lower than the recommended amount for the residents' dietary guidelines.

In an interview, the reporter learned that cholesterol in food is present in several forms, including high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and very low-density lipoprotein cholesterol. "When low-density lipoprotein is in excess, the cholesterol it carries on the walls of arteries easily forms atherosclerosis, which is the cause of cardiovascular and cerebrovascular diseases. It is called 'bad cholesterol' and high-density lipoprotein can Extra blood lipids in the blood are transported to the liver for metabolism, which is called 'good cholesterol'," explained Lu Zhibing, associate professor of cardiovascular medicine at Renmin Hospital of Wuhan University.

Regarding how eggs affect the "good cholesterol" and "bad cholesterol" levels of the human body, Cai Honglin, a nutritionist at the Wuhan Union Hospital, said it is not clear, but the lecithin content of the egg yolk contributes to lowering cholesterol. Wei Fengying, executive vice president of the Chinese Nutrition Society, also said that egg yolk contains a lot of lecithin, which has the effect of lowering blood cholesterol and can promote the absorption of fat-soluble vitamins.

"Eating a few more eggs a week has little effect on the cholesterol level of healthy people." Lu Zhibing told reporters that it is saturated fat and trans fat that really stimulate the body to make cholesterol. The saturated fat content in eggs is relatively low, and the saturated fat in an egg is about 1.5 grams, which is only a fraction of a tablespoon of butter.

Yu Kang stressed that if the blood lipid levels increase, it is necessary to reduce fat intake, increase physical activity and control weight. Compared with dietary factors, exercise, smoking cessation, and emotional regulation are more effective in regulating cholesterol levels.

Doubt II: Eat egg yolk harm is equivalent to smoking?

[Response] High-cholesterol foods are only one aspect of thrombosis. Smoking causes arteriosclerosis has been confirmed by thousands of studies.

Regarding the statement that “the harm of eating egg yolks is almost equal to 2/3 of the harmful effects of smoking”, Prof. Hu Yu from the Department of Hematology of Wuhan Union Medical College Hospital introduced the report on the relationship between egg yolk and carotid artery plaque published in Atherosclerosis. , is a retrospective study based on 1262 patients. "But after all, each patient's diet, daily life, etc. are different. To be more objective, a larger sample of prospective observations is needed."

Ma Guansheng also pointed out that the investigation method used in this research is epidemiological investigation and analysis, but it shows that there is a certain correlation between the phenomenon of increased blood clots and eating of egg yolks, which cannot explain causality.

Han Bing, chief physician of Department of Hematology, Peking Union Medical College Hospital, said that if blood vessels are constricted, blood flow is slow, and blood coagulation is increased, thrombosis is likely to occur. Thrombosis is affected by obesity, smoking, diabetes, etc. It is the result of multiple factors such as heredity and environment. The diet is only one aspect.

So, does eating an egg cause thrombosis? Cai Honglin believes that this conclusion cannot be drawn directly. Eating high-cholesterol foods can promote thrombosis, but the causes of thrombosis include: high total fat, obesity, smoking, alcohol, high blood pressure, older age, and less physical activity. If you only eat 3 eggs a day and other aspects are scientific, it will not cause thrombosis.

Cai Honglin also introduced that from a reasonable dietary point of view, control of total fat, less intake of saturated fatty acids (animal oil), more intake of unsaturated fatty acids (vegetable oil), less trans-fatty acids, adequate dietary fiber, adequate vitamins and trace elements , Drink less alcohol, etc., can make "good cholesterol" increase, "bad cholesterol" drop, contribute to human health.

According to Jiang Yan, deputy director of the Tobacco Control Office of China CDC, incomplete combustion of tobacco leaves nicotine, carbon monoxide, and other substances. Through injuring the vascular endothelium and narrowing the arterial lumen, it causes coronary artery, carotid artery, and other atherosclerosis. hardening. Smoking causes arteriosclerosis that is confirmed by thousands of studies.

Experts all said that tobacco smoke contains more than 7,000 chemical components, hundreds of which are harmful substances. Dietary factors are different from the mechanism by which smoking causes thrombosis. Eating yolks is definitely not the same as smoking.

Question 3: How do eggs eat healthier?

[Response] Healthy people should eat one egg a day. People with high cholesterol can eat one egg every two days.

Fan Zhihong, associate professor of nutrition and food safety at China Agricultural University, pointed out that there are many advantages of egg yolk that have been overlooked by people. The egg yolk concentrates the 12 vitamins and various health factors in the egg, including lutein and lecithin, which are beneficial for preventing heart disease and retinal diseases. If you only eat egg albumen and discard the egg yolk, it is a huge nutritional waste.

Ma Guansheng said that eggs can provide high-quality protein, and its amino acid composition is closest to human needs, and it is a good source of protein for children and even adults. Therefore, our country recommends that residents consume 25-50 grams of eggs each day, which is equivalent to half to one egg.

Fan Zhihong reminded that the products of cholesterol oxidation are healthier risks than cholesterol itself, so the cooking method of eggs is worthy of attention. She suggested cooking, boiling, steamed eggs and other forms to avoid frequent use of fried, fried, quail egg and other cooking methods.

Experts suggest that adults with normal blood lipids should eat 1 egg a day, which is beneficial to digestion and absorption and meets the needs of the body. Older people with normal cholesterol eat 1 egg a day, and their cholesterol in 100 ml of blood increases by 1 mg, which will not cause hardening of the blood vessels. For patients who have already experienced lipid metabolism disorders and have excessive cholesterol levels, they may reduce their intake of egg yolks as appropriate. They may eat one egg every two days or two or three eggs per week. That is, eggs are not bump".

Can people with other diseases eat eggs? Song Xin, nutritionist at Beijing Chaoyang Hospital, believes that a specific analysis is required. For example, in patients with high fever, the secretion of digestive juice is reduced, and it is difficult to digest eggs, but it is okay to drink egg soup. For patients with nephritis, especially renal insufficiency, there is control over the total amount of protein intake, but not just eggs. Patients with gallbladder and liver diseases need to limit the amount of fat they consume in foods, and they are not targeted at eggs. People with protein allergies do not have problems if they do not have egg protein allergies.

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