My egg-cellent research paper

science

(Cristian Lopez) #1

Cristian Lopez

Removed

English II

11/ /19

Eggs: the un-beatable reason they’re healthy.

Scrambled, sunny side up, boiled, or poached, they’re eggs, a nutritional powerhouse that have become an American staple for breakfast and beyond. Eggs with their 7 grams of protein, also contain every single vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more. Clocking in at an average of 70 calories per egg with their high nutrient content, the average joe could assume that eggs are nutrient dense and healthy. In Fact the USDA, under law by the US congress, cannot label or advertise eggs or egg products as being healthy or nutritious.“The words nutritious and healthy carry certain connotations, and because eggs have the amount of cholesterol they do, plus the fact that they’re not low in fat, [the words healthy and nutritious] are problematic.” (Greger. ) What’s truly problematic is the fact that the USDA does not allow eggs to be labeled as healthy when in fact there is hypocrisy to have them nullified for their cholesterol content of which cholesterol itself is no longer of concern according to there public dietary guidelines. (“Dietary guidelines- 2015-2020” 32) The same people also say that a fortified fat-free chocolate pudding can be labeled as healthy, while eggs cannot. The foods that meet the standards for the “healthy” label in most cases are low-fat/fat-free processed foods, when in fact a hens natural egg being one of the most low-cost, vitamin and nutrient rich, bioavailable sources of food should be deserving of the healthy label.

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In grocery stores there are labels such as whole grain, nutritious, low fat, low calorie and healthy, but one label you’re not going to find on a naturally occuring food such as eggs is “healthy.” Foods like processed whole grain pop tart pastries or sugary orange juices made from concentrate are allowed to have “healthy” labels, yet a hens natural egg is not allowed to make such a claim? Evidently not Because the Food and Drug Administration is more than 20 years behind in figuring out guidelines for what “healthy” means for food claims labels (Greger. ) The current guidelines state that “healthy” foods are low in cholesterol and provide beneficial nutrients including potassium, calcium, iron, and vitamin D. (¨Dietary guidelines 2015-2020¨ 32) Commonly its processed foods that are able to use such a label which can give wrong connotations to what healthy food even is. Eggs not only classify as a whole food, but they can provide a link to whole foods being healthy for the human diet as opposed to ¨low fat this ̈ and ̈low fat that.¨

Eggs being a vitamin and nutrient rich bioavailable sources of natural food gives purpose for its healthy label, which ignorantly enough isn’t appreciated and credited by the USDA. Eggs provide the body with every single vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate along with 6 grams of ̈ just the worlds most bio available protein on earth.¨ (Hoffman. ) According to a table comparing the bioavailable qualities of protein in food, eggs hold the lead in bio availability. (See Fig. 1)

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Fig. 1. “What is a Protein’s Biological Value and Why is it Important.” Fooducate.

Published Nov 12, 2014. Table that presents the biological values of popular protein sources. https://www.fooducate.com/community/post/What-is-a-Protein%E2%80%99s-Biological-Value-and-Why-is-it-Important%3F/54637528-C22F-288D-4494-86\B7BD5B9737

Accessed October 27,2019

Bioavailability is the extent to which your body digests, absorbs and uses food. Some protein-rich foods are easier to break down than others, and eggs are the winner in this case. Eggs also have health benefits such as being good for the eyes as they are significant sources of lutein and zeaxanthin, which have been found to reduce the risk of cataracts and macular degeneration or being a source of choline which improves metabolism, liver function, and fetal brain development. (“Are eggs good for you or not”) Eggs not only are natural sources of nutrients, but they are easily

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absorbed by the body and contain compounds that provide health benefits, furthermore these factors contribute to making food healthy in the first place, something of which the USDA does not credit for in considering eggs to be marketed as healthy.

The USDA ́s main reason for not allowing a healthy label on eggs is because of its belief of what “healthy” under FDA rules means. The USDA by law acknowledges that for a food to be marketed as healthy, that it must have less than 90 mg of cholesterol per serving (even half an egg fails that test). Egg corporations are not permitted to say things like “Eggs can be part of a well balanced, healthy diet” since it would be considered quackery by the USDA since eggs contain significant amounts of cholesterol. The USDA considers low fat, low calorie, low cholesterol food to be advertised as healthy, thus making eggs fail the requirements of low fat content (4.5 grams per egg) and less than 90 milligrams of cholesterol (187 milligrams per egg). The USDA as of 2015, used to suggest that you consume no more than (300 mg) of cholesterol per day, and is still suggesting that you eat no more than 20% to 35% of total calories from fat which is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. (Greger. ) Eggs therefore would fail USDA’s prerequisites for being healthy since one egg contains ⅛ to 1/16 of your recommended total fat intake.

While the USDA does in fact have set regulations for eggs to be considered healthy, they lack a static philosophy in how to determine ̈healthy ̈ as the big picture. For instance, Eggs are voided of the healthy label because of their high cholesterol, but the current dietary model removed the 300 milligrams of cholesterol per day cap, after studies showed that the cholesterol in food did not

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raise total cholesterol levels significantly. (“Dietary guidelines 2015-2020” 32) The Logic that cholesterol should be limited does not align with current dietary model that the USDA provides. What this shows is an instance hypocrisy in term can affect people’s interpretation that anything including low fat processed food that’s low in cholesterol is good for you, and any food including whole foods like eggs that are above a set nutrient parameters isn’t healthy.

Another obstacle that eggs face against earning the ̈healthy ̈ label is the existing research against such a title. Commonly cited papers like those by David Spence, a professor of neurology at the University of Western Ontario, disagrees with egg’s status as a morning staple. He’s authored papers that show the connection between egg yolks and carotid plaque (“Egg yolk consumption and carotid plaque”), which can cause heart disease, going so far as to suggest that they are comparable to smoking. (Spence. ) He claims“that the exponential nature of the increase in TPA (total plaque area) and varied individuals that consume any eggs in there diet follows a similar pattern to cigarette smoking.“ (Spence. ) Because egg yolks contain significant amounts of cholesterol, a possible risk factor for coronary artery disease and heart attacks, they are comprably dangerous as cigarettes in the how they can possibly increase total plaque area in any individual that consumes them, even the USDA, by law, cannot truthfully say eggs are good for us.

Existing research built upon certain researchers studies to de-promote eggs as being unhealthy and even dangerous still goes under the premise that there cholesterol content makes them bad. Referring back to the commonly cited study by David Spence (“Egg yolk consumption and carotid plaque“), the study used ultrasound technology to look for fatty accumulation in the arteries of

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around 1,200 adults who were attending a clinic because they had pre-existing risk factors for heart disease. “The adults were questioned about their smoking history, the number of egg yolks eaten per week and how long they had eaten this amount of egg yolks.” (Spence. ) This study did contain some important limitations, such as the accuracy of the participants egg yolk consumption and additional risk factors contributing to artery plaque formation, not surveyed by the study, such as activity level or rest of diet. The biggest problem with the cohort study is that it was based on a large number of people who simply told their physicians what they ate. It was not a controlled study, rather a scientific study born out of a two or three-question survey. Additionally, not only are there many factors that can change the results of the study, but the researchers didn’t seem to consider the fact that most often, Americans do not typically eat their eggs alone or within a salad, they are often paired with bacon, fried potatoes, and condiments such as cheese, butter, maple syrup, and ketchup. Researchers seemingly do not consider the quantity of added sugars, oil types, and bacon quality (pasture raised vs conventional) that may intervene in the study. This study is often cited in research used in the USDA, which in itself could be one of many vague and cohort studies that the USDA has selected as a premise for their guidelines and justification of what “healthy” means in regards to cholesterol content.

The USDA must abide by the US congress, but setting a limit on dietary cholesterol requires a limit on egg consumption, thus holding it in a limbo of evidence showing there’s no direct link of egg consumption being bad for you and law; yet the USDA implies that many cereals, snacks and juice drinks that are often full of added sugar and up to 40 ingredients still fit the criteria of healthy.

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The bigger picture here for eggs deserving the health label isn’t because it ́s superior biological protein value or its high vitamin content, it’s the ability to imply the movement of whole foods being healthier than there ¨processed and fortified ̈ counter parts. According to Dr Jay R. Hoffman, ¨whole foods retain their fiber as well as a whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods.¨ (Hoffman. ) The implication given through eggs earning the ¨healthy ̈ label is that they are close to nature, where we came from, and should therefore eat from instead of a chip rack.

Realistically, eggs most likely will not be cherry picked to be labeled as healthy unless the government changes the way they determine ¨̈healthy ̈ and how they research it for the labeling of all whole foods. Though the USDA ́s recent act of removing the cap on cholesterol is huge step towards filtering out what foods are and are not healthy, there is still a lot to be reformed about there guidelines. Hopefully, Eggs can stand out with their exceptional and affordable form of usable protein, vitamins, and health benefits. (Hoffman. ) Americans can only hope for the best when it comes to congress ever redefining the meaning of ¨healthy ̈ and in this case it is imperative that Americans can be well informed about the truth of their food labels so they can feel well assured that adding eggs into their shopping cart is a healthy and nutritious choice!

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Works Cited:

American Heart Association. Are eggs good for you or not. American Heart Association News.

Published August 21, 2019. https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

Accessed Oct 27, 2019

Fooducate. What is a Protein’s Biological Value and Why is it Important. Published Nov 12 2014

https://www.fooducate.com/community/post/What-is-a-Protein’s-Biological-Value-and-Why-is-it-Important%3F/54637528-C22F-288D-4494-86B7BD5B9737

Accessed Oct 27, 2019

Gregar, Michael M.D. “Peeks Behind the Egg Industry Curtain.” Nutrition facts.org. Published

March 26th, 2015 https://nutritionfacts.org/2015/03/26/peeks-behind-the-egg-industry-curtain/

Accessed Oct 27, 2019

Hoffman, Jay R. Protein – Which is Best. US National Library of Medicine National Institutes

of Health, J Sports Sci Med. 2004 Sep; 3(3): 118–130. Published online 2004 Sep 1.

Accessed Oct 27, 2019.

Spence, David J. Egg yolk consumption and carotid plaque. Atherosclerosis, Volume 224,

Issue 2, 469 - 473. doi.org/10.1016/j.atherosclerosis.2012.07.03

https://www.atherosclerosis-journal.com/article/S0021-9150(12)00504-7/abstract

Accessed Oct 27, 2019.

USDA, 2015-2020 Dietary Guidelines for Americans (2015). United States Department of

Agriculture, 2015-2020 Eighth Edition. P. 32. Published December, 2015.


(Doug) #2

Very good point, Cristian. That’s just amazing. :neutral_face:


(Jane) #3

but not surprising considering how powerful the processed food lobby is…


(Bob M) #4

Isn’t it Michael Greger? And isn’t he the one that likened eating eggs to smoking? Like this garbage:

https://nutritionfacts.org/2011/08/31/bad-egg/

Anyone who thinks eating a mere one egg per day raises your heart failure risk, well I can’t even think about that without swearing.


(KetoQ) #5

Egggs-cellent


(Cristian Lopez) #6

Actually I have the citation right here. The one and only moron who would you use a correlative analysis to compare an egg to a roll of tobacco and nicotine!

Spence, David J. Egg yolk consumption and carotid plaque. Atherosclerosis, Volume 224,

Issue 2, 469 - 473. doi.org/10.1016/j.atherosclerosis.2012.07.03

https://www.atherosclerosis-journal.com/article/S0021-9150(12)00504-7/abstract


(UsedToBeT2D) #7

Seems ridiculous that an egg, which has all the elements in the perfect proportions to create a new living animal, can be labeled as an unhealthy mix of nutrients for another animal (humans) to eat!
Quite the opposite, the nutritional content ratios of an egg should be our food pyramid.


#8

From now on, I will eat more eggs. They’re expensive nowadays, but they’re healthier than more than 90% of the food I consume. I will try to begin my tomorrow morning with a few boiled eggs and a salad. I really want to change my lifestyle and be less fat and lazy. It seems impossible, but I’m really tired of this life.
It’s interesting how a single essay can motivate a person to change their life. I’ve never been good at writing and have always used some of the essay writing services reddit in college to get better grades. Ah, it was a good time because I wasn’t that fat back then and even had a girlfriend.


(You've tried everything else; why not try bacon?) #9

The key is to reduce insulin by not eating very much carbohydrate. The more you can cut out sugar, grains, and starches, the more likely you are to recover your health.

Welcome to the forums, and please let us know how things go for you.


(B Creighton) #10

Hey welcome!
Even the expensive eggs make for a cheap breakfast… at $1.50-$2.00 for a three egg omelet topped with $0.50 of cheese. I eat at least a two course breakfast beginning with goat yogurt. Probably, the most difficult thing about keto is taking a little time to prepare your food. There is very little store bought you can just slap on your plate. You basically have to give up all processed foods. A keto diet is a whole food diet. I dress up my yogurt by adding stuff like xylitol and berries. Then it takes about 10 min to make my omelet. I also have to prepare my dinner in the evening. The good thing is I lost weight without any extreme exercise, and without cutting calories… No need to starve yourself… although today I am doing an intermittent fast… until I work out tonight…but at present I don’t feel particularly hungry. I did the same last winter and lost about 15-18 lbs of fat while gaining about 12 pounds of muscle. Later I tried calculating calories, and because I began using a coconut fat bomb before my workouts, I figured I may have actually increased my calories, because that fat bomb was about 2000 calories. Even after I quit keto, I lost another 18 pounds of fat, I believe because I had become somewhat fat adapted and used MCTs to stay that way.

Anyway, Paul is right. The calories are not that important to weight loss, and I purposefully tried NOT to cut calories, because I didn’t want my metabolism to fall. You have to keep the insulin low, and then your body will start burning fat for energy instead of carbs ie sugar, and the weight will begin to come off.


#11

No, there are zillion very low-carb processed items… Cheeses, processed meats…
I like cooking but as I go lower and lower with carbs, I need it less and less. I just toss some protein into a pan or the oven for a while and bam, basic food for 1-5 meals.
Cooking 20-30 boiled eggs is really easy too…

I can’t have a fully processed meat, no-cooking meal as I need bigger meals and can’t imagine eating 600g processed meat and cheese or something but some people easily can have dinner without cooking, then or 3 days before…

They are very obviously very important for many of us. I never lost fat by eating a ton and never will. It would make zero sense anyway… Lucky ones automatically eat right for fat-loss on keto, others need time. Sometimes items interfere, not excess (or too low) calories… Undereating is clearly a problem though one is supposed to lose fat even then just not to the logical extent and anyway, who cares when we do it in an unhealthy way and not in a sustainable one either? But some people do that, for one reason or another. Not everyone feels how much they need to eat.

By the way, I love eggs and couldn’t buy any today. I will have some super low-egg days, it’s useful to learn how to do that. I go back to my several eggs a day later but won’t do it every day.


(B Creighton) #12

I don’t eat “processed” cheese. Virtually all cheeses of any quality are fermented, and not truly processed. I eat quite a bit of cheddar cheese for instance. That is not considered a processed cheese. Nor do I touch processed meats, unless you include in that canned meat. Canned meat, is not really processed though. It is just packaged. Processed meats have added chemicals, preservatives, etc, and I just don’t touch the stuff. I do eat grass fed hot dogs or beef hot dogs, I guess some would consider “processed” but they have no added chemicals or preservatives… just spices. Those are my minimum qualifications. While processed meats may technically be keto, they just involve too many health implications for me to consider them. What I am really talking about are the carb based processed foods in the middle of the grocery stores… crackers, chips, cookies, breakfast cereals, etc.

What I mean is I don’t feel it is important to count or drop calories in order to lose fat. As long as your calories are not extreme for your gender and size, you should be able to lose fat by eliminating carbs while substituting some protein and fat. I particularly favor MCT fats for this purpose because they seem to rev up the fat burning process. By focusing on protein I was able to lose plenty of fat while staying pleasantly satiated eating twice per day 4 days/wk, and once per day the other 3 days. I did this without counting calories… just carbs. That is what I mean. In fact I found it difficult to eat enough to meet my protein goals. I even added in a coconut fat bomb of about 2000 calories on my IM fast days. I probably did raise my basal metabolic rate though, because I was adding a little muscle, and I probably added a little brown fat. So, I stand by what I meant to communicate - that you can lose fat while feeling satiated and not starved or deprived… and probably without cutting calories. I am just saying the old myth that you have to cut calories to lose weight is false. That doesn’t mean calories are irrelevant, but we were sold a false narrative which led most people into a viscious cycle of cutting calories to try to lose weight which ultimately led to the body lowering its metabolism to prevent more weight loss… and that bad cycle led to predictable failure unless one could reach their goal in 4-5 months.


(Bob M) #13

One fat bomb was 2000 calories? That’s over 200g of coconut oil, about 1/2 pound of coconut oil. Seems like a lot.


(B Creighton) #14

You’re right. I was trying to estimate from tblsp. I went and weighed one of my actual fat bombs. It weighs right at about 12 ounces, which is 4 ounces after I divide it 3 ways or about 110 gr. 100 gr of coconut oil is 862 calories. In addition to that there are a few calories from raw cacao powder, peanut butter, and chia seeds. I count the erythritol/monk fruit as 0 calories. These additional ingredients probably add another 100 calories max - mostly in the peanut butter. So we are looking at about 900-950 calories max… which replaces my usual breakfast. On top of that I consume a protein smoothie on those days in addition to my dinner, so I’d say the protein smoothie with avocado replaces the calories from my usual dessert, while my dinner is the same calories. So, again no overall change in calories on keto.


#15

I met people who considered everything not just raw ingredient processed. I don’t go that far, my homemade food made by fresh meat isn’t processed to me - but food processed by others (and going beyond chopping up) are kind of that.
But things like bacon is quite processed (I actually almost never eat that but many ketoers love the stuff). Smoked meat is more or less processed. Sausages? Quite processed.
Cheeses are maybe gray to me but they are processed if we think about it… But they are good stuff, I think so too. Processed meats are trickier.
It’s up to you if you eat them but they are totally keto and most ketoers eat them. We definitely don’t need to give them just on keto. We may decide not to eat them for other reasons.

Well my body clearly doesn’t work that way. If I can’t lose fat on a carbier diet, I can’t lose on keto either eating the same amount of calories, apparently.
But it’s no wonder overeating fat keeps one from losing. It doesn’t need to be extreme, just a bit more than we “should” eat. Sigh.
I am not the only one (and I can’t even do keto for long so I may not count) who have this problem. We can’t just keep our carbs low and hope for fat-loss, it is not that simple.

Yes. I still need to eat little for that and it is tricky so I may search for my way for several days but I believe there is a way for nearly everyone. But JUST keto isn’t enough for everyone. Many seems to think so and it just isn’t true. I met too many people who couldn’t lose with mere keto. And to me, keto never helped with fat-loss, at least not in the first several years (on/off and with much carbs but I couldn’t do it any more strict. it was still way stricter than my previous woe where I lost fat easily but only until some point), it was an important part of my journey and without it I couldn’t try carnivore and eventually able to lower my calories. And until I lower them (let’s suppose my activity doesn’t change and my metabolism is pretty stubborn too, it must be close to reality), I never lose any fat as there is no need, I get my energy from my food so my precious fat reserves stay with me. Nothing ever hinted at something in the contrary. Nothing ever hinted that adding carbs, even sugar has an effect on my fat mass as long as I eat in my range of maintenance. As I am pretty much unable to eat out of this range on average, I was doomed to maintain. There are probably details I don’t know but they don’t seem to change anything.

Different people, different fat mass, even different food choices surely cause all kinds of differences, I just say that keto isn’t necessarily enough for fat-loss even if we have plenty to lose (but not a super much amount. like my ~40lbs. maybe 35. no idea, I don’t know my muscle mass and never was slim).


(Bob M) #16

This is the way they are defined in some studies, but really it’s just meat + herbs/spices + fat, ground together. Then packaged like that or pushed into a link. And I’m sure we’ve been doing this for many hundreds or thousands of years. The same with smoking meat – it’s one of the few ways to get meat to last without refrigeration.

This is the problem with words like “processed”. Realistically, unless you’re jumping on a cow, killing it, and eating directly from the carcass, the meat you get will be “processed”. They will bleed out the cow, hang it for a while, and cut it into large chunks that are then cut into smaller chunks.

To me, that’s “processed”.

Maybe its processed less than sausages, as there you add something to meat, but it’s just a different level of “processed”.

Even cheese is milk, rennet or something similar, then put in a cool location for a while, potentially with a rind of some sort. To me, anything but raw milk is processed to some degree.

Because of this, I avoid using the term “processed”.

And the reality is that when people want to denigrate “processed meat”, they take something like sausages and lump it in with a ton of stuff that’s actually bad for you. Then they can say that people who eat this “highly processed food” (or whatever term they’ve given it) have something bad happen to them, but they typically blame it on the “processed meat” and not the donuts or whatever else was in the category.


#17

Home-maded ones are like that, sure, at least mine.
Store-bought ones may be like that (still processed) or may have sugar, sweeteners, MSG and who knows that else. I looked at quite a few sausages and other things in the last days and bought 4 different kinds of sausages. A handful was more proper than others but I wouldn’t eat them all the time as some normal, fresh meat - but it may be just me.
Sausages are actually the best here, I mean it’s possible to buy them without the things I really don’t want in my meat. Some kinds, at least… It’s harder with other processed meats.

I get it, not clear but how should I call the non-fresh meat then? Processed sounds just right for the processed and zillion things added stuff…

I don’t care about that. I have no idea if processed meat is great for me or not and I don’t care.
It’s not proper food made by me so I minimize it. But it’s what I do, it hasn’t much to do with my terminology. I need to call that specific group somehow and processed meat is the best I can do. It is processed, it is full with various stuff, I can’t see what is the problem. Bread isn’t processed either then? I would think it is but actually I never thought about it :slight_smile:
But if meat stuff made in a factory from 12 ingredients isn’t processed, I truly have no idea what is.