EGGS

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http://unisci.com/stories/20014/1029013.htm Why Eggs Don't Contribute Much Cholesterol To DietNutrition researchers at Kansas State University have published the first evidence that the absorption of cholesterol is reduced by another compound in the egg, a lecithin.

The research by Sung I. Koo, Yonghzhi Jiang and Sang K. Noh has resulted in the issue of U.S. Patent No. 6,248,728, "Compositions and methods for lowering intestinal absorption and plasma levels of cholesterol." The patent was issued June 19 to the KSU Foundation. A peer-reviewed research paper by the three researchers, "Egg phosphatidylcholine decreases the lymphatic absorption of cholesterol in rats," appears in the September issue of Journal of Nutrition. Many people believe that dietary cholesterol directly contributes to raising blood cholesterol. Because eggs provide about half the dietary cholesterol in a typical Western diet, the public has been advised to limit its egg consumption. Under the experimental conditions using an animal model that closely mimics human physiology, Koo and his associates found that a particular egg phospholipid interferes with the absorption of egg cholesterol and markedly lowers its uptake by the intestine. When the phospholipid is saturated, its inhibitory effect is further enhanced. The researchers controlled experimental conditions to specifically look at egg phospholipid and its effect on cholesterol absorption. Even though a good amount of cholesterol is consumed when an egg is eaten, much of the cholesterol becomes "unavailable for absorption" in the presence of the phospholipid, Koo said. "This may be a reason why so many studies found no association between egg intake and blood cholesterol," he said. The phospholipid, or lecithin, found in egg markedly inhibits the cholesterol absorption. The inhibition is not 100 percent, he said. Some cholesterol is absorbed but the amount is significantly reduced in the presence of this phospholipid. "Less absorption means less cholesterol introduced into the blood," Koo said. "We were able to determine experimentally that a substantial amount of the egg cholesterol is not going into the blood stream." Koo says people with normal cholesterol levels and no family history of cardiovascular disease should not worry about eating one to two eggs a day. There's more overall nutritional benefit than harm to be gained from eating "nutrient-dense" eggs -- in moderation, he said.Egg contains a higher quality protein than protein found in meat, milk or fish. Furthermore, egg is a significant source of vitamins A and E, and B vitamins B-6, B-12 and folate, which are known to lower blood levels of homocysteine, an independent risk factor for heart disease. Koo's research has received support from the Kansas Agricultural Experiment Station and the USDA National Research Initiative Competitive Grants Program.

http://www.aeb.org/food/eggs-health.html#cholesterol

Many people exercise for weight control. But regular exercise can do much more: It preserves and builds muscle and bone tissue, increases flexibility, improves the body's response to insulin, and helps control blood pressure. Physical activity may lower blood cholesterol levels and increase levels of desirable HDL. The higher your HDL, the better. More to the point, studies show that active people live longer.

Increasingly, experts are recommending a combination of aerobic activity, such as brisk walking and bicycling, and strength training, commonly known as weight lifting. You don't need to jog daily or climb mountains to reap the benefits of physical activity, however. New research suggests that even moderate movement, including gardening, dancing, strolling, and household chores, promotes good health when done regularly, for 30 minutes per day, four to five times a week.

HIGH BLOOD PRESSURE - ITS UNDER YOUR CONTROL

According to the 1992 Heart and Stroke Facts, published by the American Heart Association, one in three adult Americans has high blood pressure. That figure may be alarming, but there is good news: High blood pressure is controllable. If your doctor has prescribed high blood pressure medication, be sure to take it, even if you don't feel sick. To best control blood pressure, drink alcohol in moderation or not at all; don't smoke; exercise regularly; and achieve and maintain a healthy weight. Weight loss alone may be one of the most effective non-drug treatments for high blood pressure.

PUTTING IT ALL TOGETHER FOR GOOD NUTRITION

Whoever said "moderation in all things", must have had nutrition in mind. A healthful diet does not exclude any one food or food group. Moreover, it may include your favorite foods. According to health professionals, the best diet is based on breads, grains, cereals, fruits, and vegetables which are rich in complex carbohydrates and fiber, low in fat, and full of vitamins and minerals. A balanced diet also includes high-protein foods, such as: eggs; low fat dairy products; lean cuts of meat and poultry; and seafood. These foods are loaded with key vitamins and minerals, too. Finally, don't forget fluids. Drink at least six to eight glasses daily of either water, milk, or juice, even when you don't feel thirsty.

You love eggs and want them to be part of your diet. That's fine by many nutrition experts, who believe that eggs fit into a healthy, well-balanced eating plan. A large egg contains 4.5 grams of fat (1.5 of which is saturated fat), and 213 milligrams of cholesterol, 22 percent less than previously thought based on a 1989 study. Additionally, eggs contain 70 calories each.

An egg is one of nature's most nutritious creations. Eggs are protein-rich, low in sodium, and contain vitamins and minerals. In addition, eggs are inexpensive, delicious, and easy to prepare.

HERE ARE SOME IMPORTANT EGG TIPS

Use only properly refrigerated, clean, sound shelled, fresh, grade AA or A eggs. Buy eggs from refrigerated cases. Always refrigerate eggs at home. Store eggs in the carton on a shelf in the refrigerator to ensure freshness. Egg shell and yolk color may vary, but color has nothing to do with egg quality, flavor, nutritive value, cooking characteristics or shell thickness. Poach eggs instead of frying to cut back on fat, or use non-stick pans or non-stick vegetable pan spray to reduce fat when preparing eggs. Prepare and serve eggs with low-fat foods such as vegetables, fruits, whole grain breads, and low fat or skim-milk cheeses. Serve egg dishes promptly or keep them refrigerated.

The above information was written by Ward, MS., R.D. and has been favorably reviewed by Wanda Howell, Ph.D., R.D., University of Arizona and C. Wayne Callaway M.D., Washington University.

http://www.acsh.org/press/releases/eggs080102_copy.html

Health Panel Lauds Nutritional Value of Eggs, Notes New Research on Dietary Cholesterol

New York, New York—August 2002

Eggs play a valuable role in helping consumers achieve a balanced, varied, and nutritious diet, the American Council on Science and Health concluded in a report released today.

"When people hear the word 'eggs,' they often think 'cholesterol' and 'bad,'" says Dr. Ruth Kava, ACSH's director of nutrition. "In fact," she continues, "although egg yolks are high in cholesterol, they only contribute about 1/3 of the typical American's dietary cholesterol. Eggs also provide essential nutrients, such as protein, riboflavin, folate, and vitamins B12, D and E."

Recent research shows that the most potent dietary culprits for raising levels of cholesterol in the blood are the saturated fats in foods, not the cholesterol. Major studies indicate that dietary cholesterol has only a small effect on blood levels of cholesterol for most people. Indeed, little if any relationship exists between egg consumption and heart disease risk for healthy people.

Since moderation is the key to good nutrition, eating great quantities of eggs or any other food isn't a good idea. But abstaining from eggs is also unwise, since it means missing out on eggs' positive aspects: the variety they add to the diet, their high nutrient value, their easy digestibility, their low cost, their convenience, and their usefulness in recipes.

People with high serum cholesterol levels who are sensitive to dietary cholesterol may need to strictly limit their egg yolk consumption so they don't exceed the current Recommended Daily Value of 300 milligrams. But most other people don't have to be so strictly attentive to dietary cholesterol levels.

Another concern about eggs is the possibility that they might be contaminated with Salmonella enteritidis, a bacterium that can cause gastrointestinal illness. But fortunately, only a small percentage (about 1 in 20,000) of the eggs produced in the U.S. run the risk of being contaminated from the hens that lay them.

People with weakened immunity, such as the elderly or persons with AIDS, must be especially vigilant against foodborne bacterial contamination. These vulnerable people should always take care to cook eggs completely. They should also consider using pasteurized eggs or egg substitutes, which have been treated to kill disease-causing microbes.

"Eggs are a valuable component of the American diet, and it would be unfortunate if consumers avoided them because of unwarranted fears," says Dr. Whelan, president of ACSH. "Thorough cooking will eliminate bacteria, and most people can eat eggs without worrying that their blood cholesterol levels will be affected."

If you wish to respond to this editorial please email your comments to forum@.... Also, visit the ACSH FORUMS at www.acsh.org/forum/.

The American Council on Science and Health is a consortium of more than 350 scientists and physicians dedicated to consumer education on public health issues, such as the environment, nutrition, and pharmaceuticals. ACSH attempts to illuminate the difference between real health risks and hypothetical or trivial health scares.