A generation of Americans reduced their egg intake because eggs contain cholesterol and cholesterol = bad. Now comes this study from the Journal of Nutrition of the effect of 3 eggs/day:
In this study, 28 overweight/obese male subjects (BMI = 25â€“37 kg/m2) aged 40â€“70 y were recruited to evaluate the contribution of dietary cholesterol from eggs in a CRD [calorie-reduced diet]. Subjects were counseled to consume a CRD (10â€“15% energy from carbohydrate) and they were randomly allocated to the EGG group [intake of 3 eggs per day (640 mg/d additional dietary cholesterol)] or SUB group [equivalent amount of egg substitute (0 dietary cholesterol) per day]. Energy intake decreased in both groups from 10,243 Â± 4040 to 7968 Â± 2401 kJ (P < 0.05) compared with baseline. All subjects irrespective of their assigned group had reduced body weight and waist circumference (P < 0.0001). Similarly, the plasma TG [triglycerides] concentration was reduced from 1.34 Â± 0.66 to 0.83 Â± 0.30 mmol/L after 12 wk (P < 0.001) in all subjects. The plasma LDL-C concentration, as well as the LDL-C:HDL-C ratio, did not change during the intervention. In contrast, plasma HDL-C concentration increased in the EGG group from 1.23 Â± 0.39 to 1.47 Â± 0.38 mmol/L (P < 0.01), whereas HDL-C did not change in the SUB group. Plasma glucose concentrations in fasting subjects did not change.
I want to raise my HDL. I am going to eat more eggs. Perhaps nose-clipped.