Eating eggs provides us with essential nutrients, including protein, but some people worry that consuming too many eggs may increase cholesterol levels. However, a recent study has found that eating eggs may actually lower cholesterol and contribute to maintaining a healthy brain. This research outcome could potentially challenge conventional beliefs.
In this study, researchers at the University of California San Diego analyzed health data from 890 men and women. The results showed a correlation between consuming two to four eggs per week and lower cholesterol levels.
Their analysis was based on data from a longitudinal study on healthy aging that began in 1988. The study assessed three aspects of cognitive function in middle-aged and older adults over a four-year period.
Among the 531 female participants analyzed, those who reported consuming more eggs showed improvements in short-term and long-term memory decline. However, such a correlation was not found in men who consumed more eggs.
Nevertheless, an analysis using data from the same database but collected at a different time revealed that men who consumed more eggs scored higher on cognitive tests, while no significant correlation was found among women. This suggests that other factors may be at play and require further research for clarification.
Public health researchers Donna Kritz-Silverstein and Ricki Bettencourt from the university noted that despite eggs having high cholesterol levels, their study indicates that eggs do not have harmful effects and may even play a role in maintaining cognitive function in the long term.
For the past half-century, the common advice has been to avoid high-cholesterol animal products such as eggs, butter, or cream, as they may elevate cholesterol levels in the blood and increase the risk of cardiovascular diseases.
While this advice still applies to individuals with health conditions like diabetes, new evidence suggests that saturated fats, sugar, and sodium are the primary factors in arterial plaque buildup, rather than cholesterol.
The challenge lies in the fact that many cholesterol-rich foods also provide substantial amounts of saturated fat. Eggs and shellfish are two significant exceptions, depending on how they are prepared.
In fact, eggs are a nutritious food rich in protein and low in fat, which can potentially lower cholesterol levels in the body, thereby aiding in preventing cognitive decline.
Kritz-Silverstein and Bettencourt pointed out in their research report that eggs are rich in protein, amino acids, and cholesterol, factors that contribute to protecting the neural structure and function in the brain.
Eggs also contain carotenoids associated with cognitive improvement, and the significant amount of choline in eggs acts as a precursor to an essential neurotransmitter.
Furthermore, Dr. Chang Shi-heng, director of Taiwan’s Qilin Clinic, previously noted that concerns about increased cardiovascular risks from consuming eggs excessively are not about the number of eggs but rather about how eggs are prepared.
Common egg dishes include boiled eggs, braised eggs, tea eggs, fried eggs, scrambled eggs, omelettes, among others. Some cooking methods, such as creamy omelettes and Western-style scrambled eggs, are unhealthy as they often involve added butter, cream, and excessive salt, paired with sausages, bacon, French toast, etc.