Egg Yolk Myth
Many people believe that if you want to eat healthy, they should stay away from eggs or at least just eat the egg whites. I tend to do the opposite.
“What?!” You’re probably thinking to yourself. “But egg yolks are full of cholesterol and contribute to health disease.”
Yes, egg yolks are full of cholesterol, but there has been no actual evidence that they contribute to health disease. Recent studies from the Harvard School of Public Health and the British Nutrition Foundation have found that eggs have clinically insignificant effects on blood cholesterol, and are not associated with an increased risk of cardiovascular disease. The study, which was published in the British Medical Journal analyzed 8 clinical studies of almost half a million participants who were followed from 8 to 22 years, on average. Cholesterol helps with Vitamin D production, brain health, and helps produce bile acids that help you digest fat. Cholesterol is split up into 2 types: HDL (High-density lipoprotein) and LDL (Low-density lipoprotein). Only small dense LDL particles can potentially be a problem. Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is a good thing.
Nutrients in Egg Yolks
The truth is, egg yolks contain the vast majority of the nutrients in an egg including the essential fatty acids. They’re high in calcium, iron, phosphorus, thiamin, pantothenic acid, folate, vitamin B12, Vitamin A, Vitamin E, Vitamin D, Vitamin K, DHA & AA, and Carotenoids like lutein (great for the eyes) and zeaxanthinin. That’s better than most multivitamins.
How To Eat
Note: You’ll receive the most nutrition from egg yolks if you eat them raw, otherwise cooking them soft-boiled would be the next best option. Personally, I’ll typically make them over easy. Choose free range organic eggs to avoid high levels of pesticides from GMO corn and other grains as well as to dramatically reduce your risk of salmonella. Please note: raw egg whites contain avidin (which gets reduced after cooking) and should not be consumed without egg yolk since it can lead to a biotin deficiency.
Egg yolks have also been deemed as the perfect first food for babies.
See image below for egg yolk nutrition vs egg whites
Chart data taken from Cholesterol & Health
Further Studies & Reading: