Zhejiang University study: Eating one more egg a day increases the risk of death from heart disease and cancer? Really
Eggs are not only nutritious, but also inexpensive, so they are common on many family dinner tables. However, there are many controversies about eggs. Some people think that eggs are high in cholesterol, and eating too much will increase the risk of cardiovascular disease. So in the end, can eggs be eaten?
1. What are the benefits of eating eggs?
A study published in Heart showed that one egg a day was associated with an 18% lower risk of death from cardiovascular disease and a 28% lower risk of death from hemorrhagic stroke.
Researchers from Peking University's Department of Epidemiology and Health Statistics analyzed plasma samples from more than 4,000 subjects and found that proper egg intake can increase the number of heart-healthy metabolites in the blood and reduce cardiovascular disease. risk of occurrence.
The specific performance is that eggs can increase the level of good cholesterol, lower blood cholesterol, and also promote the metabolism of bad cholesterol in the liver, thereby reducing the risk of cardiovascular disease.
2. Research from Zhejiang University: Eating one more egg a day increases the risk of death from heart disease and cancer?
Zhejiang University analyzed the data of 520,000 people in the United States who were followed up for 16 years and found that eating more eggs increases the risk of cardiovascular death, all-cause death and cancer death in residents, which is related to cholesterol in eggs. But skipping the yolk in eggs can be beneficial for improving cardiovascular health.
The study adjusted for several confounding factors, from 520,000 at enrollment to nearly 130,000 deaths after 16 years of follow-up. The study found that for every 300 mg of cholesterol eaten per day, there was a 195% increase in the risk of all-cause death, a 24% increase in the risk of cancer death, and a 16% increase in the risk of cardiovascular death. In addition, it was found that if only egg whites were eaten, and egg yolks were not eaten, the mortality rate decreased.
However, the researchers also pointed out that each country's nutrition, dietary patterns and patient conditions are different, and the results of this study may not be generalized to countries outside the United States.
3. Eggs are not inedible, the key is to learn how to eat them
Some people say that each person can only digest one egg per day, and the body cannot absorb it if they eat too much. In fact, this statement is not true. After all, everyone's metabolism is different, and the amount of eggs you eat varies from person to person, but it is not recommended to consume large amounts of eggs for a long time.
The "Dietary Guidelines for Chinese Residents 2022" recommends that the weekly egg intake should be 300-350 grams, and it should not exceed 5-7 eggs a week . Generally, adults should eat one whole egg a day. People who exercise a lot are fine if they eat 1-2 eggs a day. However, if they are hypercholesterolemia patients or people allergic to eggs, it is best not to eat them. other foods to supplement protein.
Although eggs are rich in nutrients, the following three eggs should be eaten as little or as little as possible.
1. Hairy eggs
Hairy eggs refer to eggs that have not hatched from chicks. These eggs have low nutritional value and are prone to microbial infection. Improper consumption may cause food poisoning and is not recommended.
2. Soft-hearted egg
Soft-hearted eggs refer to undercooked eggs, which are likely to carry harmful substances such as bacteria, eggs, and viruses, and are not recommended for consumption.
3. Fried eggs
Fried eggs at high temperature will reduce their nutritional value, and may also increase polycyclic aromatic hydrocarbons, heterocyclic amines and other substances, which will not only increase the burden on the liver and kidneys, but also increase the risk of cancer.
Eggs have high nutritional value and are not expensive, so they are very common on the table. However, the intake of eggs varies from person to person. The average person can eat one a day, and it is best not to exceed 5-7 eggs a week. It is usually not recommended to eat soft eggs, fried eggs and hairy eggs.
References:
[1] "Another benefit of eggs has been discovered! But how to eat is very important, many people still don't know". Popular Science China. 2022-06-26
[2] "Can eggs be eaten? Two studies of 500,000 people in China and the United States have opposite conclusions". Medical Forum Network. 2021-02-24
[3] How many eggs can you eat a day? Have you fallen for the misunderstanding of eating eggs? ". Cardiovascular Channel of the Medical Community. 2022-08-14
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