Scientist Answers: do Eggs raise your Cholesterol??

Do eggs raise our cholesterol? Why are eggs, cholesterol and heart disease so controversial? A look at the evidence and sources of confusion on eggs, dietary and blood cholesterol.
A lot of you asked about eggs and cholesterol. There’s a lot of confusion around eggs so let's focus on whether eggs raise blood cholesterol.
Eggs have a lot of cholesterol but does that mean eating them raises my cholesterol levels? College students ate a large egg every day for three weeks and ended up with higher LDL-cholesterol, that’s the ‘bad’ cholesterol. Maybe they ate something else that raised their cholesterol?
Can we give people eggs without them even knowing it? Scientists gave people egg or egg substitute (four times less cholesterol). When people start off with eggs their blood cholesterol level shoots up, switch them to the substitute, their cholesterol drops. If we start them off with the egg substitute cholesterol goes down a bit from baseline, switch to real eggs, cholesterol shoots up (and volunteers didn’t know when they were eating egg)
Meta-analyses confirm eating cholesterol tends to raise our blood cholesterol levels. But the effect of food on our cholesterol level depends on context. If your cholesterol levels are low, the more cholesterol you eat, everything else being equal, the higher your blood cholesterol level will tend to go. But as you get to higher blood levels, the effect peters out.
Let’s say i want to prove that eggs don’t affect blood cholesterol levels. How can I do the experiment to get that result? 1) Take someone who already eats a lot of cholesterol and has high blood cholesterol, and ask if adding a little bit more in their diet makes a difference? Probably not
2) compare eggs to something that also raises cholesterol. Like red meat or butter (high in saturated fat). My cholesterol level is affected by the cholesterol I eat, but also saturated fat, unsaturated fats, fiber etc.
3) acknowledge that LDL-cholesterol goes up with eggs but argue that’s fine because HDL-Cholesterol also goes up. if you saw our video on LDL and HDL you may remember raising HDL-cholesterol doesn’t affect heart disease risk so this argument is not compelling
The egg industry funds many of the studies.
So eggs raise our cholesterol levels in general. Is it okay to eat eggs or not?
Example A: good health, great cholesterol levels, eats an egg here and there because he likes it. B: lipids are out of whack, high cholesterol, eats five eggs a day because he thinks he “needs the protein”.
So are eggs good or bad? Eggs aren’t necessary but it’s also not true that if your diet includes some eggs it’s automatically unhealthy.
I don’t eat eggs personally but at the end of the day it’s less about specific foods and more about the overall dietary pattern. A diet high in saturated fat and cholesterol will raise your cholesterol, with or without eggs, and a diet high in fiber and unsaturated plant fats will have the opposite effect, even if you sometimes eat eggs.
People often ask about Egg whites. In all likelihood they won’t raise your blood cholesterol as much (they lack the fat and cholesterol fraction).
But when people ask about egg whites it’s often rooted in the notion that we need massive amounts of protein from specific foods like eggs. So if you eat egg whites here and there because you enjoy them and you’re generally healthy I don’t see a problem but if you’re slamming egg whites as a staple source of protein because you’re stressing out about getting enough protein, chances are you don’t need to. our society’s protein fixation is not conducive to health. In this video we covered LDL, HDL and what they mean and this one goes over the best foods your cholesterol.
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Animations: Even Topland @toplandmedia
References:
www.sciencedir...
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www.ncbi.nlm.n...
citeseerx.ist.p...
www.mdpi.com/2...
journals.sagep...
www.axios.com/...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho

[@pioooootras]

Wow, just spent an hour jumping from one egg video to another and by far this is the best, no bs and honest summary. Automatic sub!

[@zentzu4003]

you picked the one you liked

[@desmonheck]

I’ve been watching so many videos this morning on whether or not eggs are good and this is the best video I’ve seen on the question. 🍳

[@svenroll3864]

I really love the way you do your Videos. Just trying to share the science, giving your opinion without telling someone what to do. Keep it up!

[@NutritionMadeSimple]

thanks! what people do with the info is up to them! :)

[@attila2946]

Lmao, I'm the second case. Eating 3 to 5 eggs a day. I don't my levels, but I'm not fat and exercise allot (6 days a week). Hopefully I survive this cholesterol.

[@gretalsosaoro438]

Finally someone that makes it easy to understand without all the bloody jargon

[@bernhardwalther]

Clear explanation. Some people choose eggs because the cost is lower than meat.

[@Struwwel2]

I for one appreciate your measured approach to these topics. I've watched videos by egg advocates, and they seldom or never mention protein. The case they make is that the yolk is dense with beneficial nutrients. Stands to reason; a yolk has everything it needs to develop into a baby chicken.

[@donaldkasper8346]

I started eating 3 eggs a day many days during the week for workout protein. For a decade take statin drugs, latest one a few years ago lowered cholesterol a bit more. Then in pandemic when eggs like toilet paper disappeared from supermarkets, a farmer friend gave me a set of chickens. Then a got into eating much more eggs than before. Had cholesterol checked, and no change. Then got started in heavy weight lifting to get in better shape, and cholesterol quickly dropped again, and now after a year of gym, continues to straight line decline. All cholesterol indicators are in preferred ranges of concentration. The impact of switching to a much higher egg protein diet has had zero negative cholesterol impact on me. The taste is great and the protein is a supplement for muscle building working out.

[@sn7miller]

The balance in a daily diet overshadows any one item eaten during the day. As Dr Gil points out the nuances of food choices & doing things in moderation, as said so often, is key

[@josenascimento5172]

concerning this issue, i miss the information and explanation about the fact that more or less 65/70% of our cholesterol is produced not come directly from food. Only 30/35% of it comes directly from food. its is a game changer in the analisys

[@MikeBassil]

*Summary: - Eggs do raise cholesterol levels, especially in people who are starting with low cholesterol - In people with already high cholesterol, eating eggs will not raise their cholesterol by much (hyperbolic curve effect). However, they should probably avoid eggs with the aim of lowering their cholesterol. - Eggs may raise both LDL and HDL, but the fact that they raise LDL ("bad") is more significant to their effects on health. - Egg whites are a good, but not essential, protein source - Healthy individuals with diets rich in fiber and unsaturated fats can choose to eat an egg here and there, based on personal preference.

[@pixelmasque]

I eat 5 eggs a day and my cholesterol is fine, but I exercise moderately, go for walks, and the rest of my diet is "healthy", no sugars, antibiotic free meats, mostly vegetables, no processed foods. no processed vegetable oil crap. Meditation, good sleep patterns, it all adds up. Health is a bit of everything.

[@morganmitchell4017]

@@pixelmasque, I'd be interested to know whether your cholesterol is "fine" or just "normal" because there is a big difference.

[@mikesimons8839]

@@pixelmasque My great Grandpa lived to be 105 years old!!! He ate bacon AND eggs every single morning of his life up until he had to go to a Nursing home. Then, the Nursing home, once he was admitted, really started restricting his diet and cutting out the stuff he ate all his life. My Grandpa, his son, made them give him his bacon and eggs back into his meal plan. He was really upset because he was 105 years old and he just wanted to eat what he wanted. And, at the age of 105, why not just let him eat whatever he WANTED to eat?!!? Ya know what I mean?!!? He was extremely healthy, though. He died from a broken heart, I believe. He was really upset about having to go to a Nursing home. And, I don't blame him. But, he got to the point where he was way too much for my Grandma and Grandpa to take care of on their own. They were very old, themselves!!! And, they didn't want to put him in a Nursing home at all. And, we were up there visiting him around the clock. Except for bedtime, of course. But, yeah, he didn't die from clogged arteries. Eating eggs and bacon every morning let him live to the ripe old age of 105!!! I'd say that was pretty good!!!Dietary cholesterol does NOT translate into higher cholesterol levels within your body. It just doesn't!!! And, obviously, this doctor isn't really all that up to date on the information on Dietary cholesterol and the effects it actually has on your cholesterol levels within your body. Eggs actually have a emulsifier in them!!! Breaks down the cholesterol!!! So, NO need to worry about the cholesterol content of eggs. I, myself, have ate eggs and bacon (and or sausage) pretty much EVERY morning of my life, too, since I was a teenager. Perfect blood work!!! Perfect!!! Eggs AND bacon don't raise your cholesterol levels much at all (if they do at all)!!! Sugars, processed foods, etc., will raise your cholesterol levels. I ate a LOT of eggs and bacon (and or sausage) over my lifetime!!! Same with my great Grandpa who lived to be 105 years old before he passed away

[@morganmitchell4017]

@@mikesimons8839 1) Learn to use paragraphs 2) Learn the difference between an anecdote and statistical evidence

[@turntablesrockmyworld9315]

@@mikesimons8839 Hi Mike, eggs are healthy and have an excellent nutrient profile and are healthy when eaten with a normal pattern of eating which varies according to indiv. profile and context Having said that individual response varies to all nutrients across a population. People with hypercholesterolemia should absolutely avoid eggs. I have a background in biochemistry and nutrition science and this Dr. is absolutely up to date and is correct in his response based on the findings of clinical and epidemiological studies. There is no debate - cholesterol raises blood LDL. Period. But this rise varies from individual to individual and resulting effects and health risk to health vary from individual to individual profiles. Using an anecdote does not prove a thing. It is like saying that my uncle drank alcohol and lived to 100 therefore alcohol is beneficial.

[@guycalabrese4040]

Very well explained! You are the "Master Jedi" level on explaining! Kudos to you!

[@dcvlogs82d69]

The highest amounts of nutrients in the egg is in the…..YOLK! It contains high amounts of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12,

[@remko4112]

Fine if you don't eat much saturated fats

[@y-yyy]

All of which you can very easily get from a plethora of other sources that are not packed with cholesterol and saturated fat :)

[@yusuftekin980]

@@y-yyycan you give example on b vitamins

[@knockingseeker]

@@yusuftekin980 Nutritional yeast

[@DonkeyFrog]

This is false. The department of agriculture disallows marketing companies from labelling eggs using terms like "nutritious" because they're not. All you're doing is regurgitating crap you heard online.

[@twanyx8930]

This is the most simple, honest and straight forward explanation about this topic I have ever heard! Thank you👍🏻

[@Smileysue74]

I want to know what they were using as an egg substitute because I've tried a lot of egg substitutes but could always, easily tell the difference. Thank you for posting, I really like your video and plan on saving it

[@Mengiiel]

Haha, maybe they just made the real egg meal so bad that it's indistinguishable from nutrient paste/subsitute.

[@chloecrawford5426]

Honestly BEST EXPLANATION EVER. I love learning all the nuances.

[@CANEHURRICANE]

A legitimately logical and well balanced video..instant subscription

[@tomedwards1879]

How lucky are we to have access this wonderful information? Well done sir!

[@jeromeodonnell]

Dr Gil thank you for your youtube videos. Your unbiased, impartial information is based on clinical trials. Plus your pleasant friendly manner is a plus. When you explained how you researched for your mother's irritable bowel looking for solutions I knew you were a solid guy.

[@joannarichards6245]

I’m so happy you are here but it’s so sad about HDL cholesterol because mine is so high and my ratio was so good and now I know it’s meaningless. Pride always comes before a fall. X

[@SadiqKhan-vi8wz]

Clear and to the point, nice.

[@supimsatan]

Maybe this is true. But if you look at the Japanese which eat on average 320 eggs per year(Number 1 in the world). And they are one of the healthiest people on earth.

[@johnnyfog8134]

Because the rest of their diet is known to be healthier than the standart american diet

[@paulmaxwell8851]

Correction: non-smoking Japanese are very healthy. Japan has a serious smoking problem.

[@johnkenney7987]

I've seen countless nutrition videos on the internet. Your videos are refreshingly simple, scientific, and easily applied to the real world! I was wondering if you had any plans to write a book? Thank you!

[@NutritionMadeSimple]

open to it, if and when I think it'll significantly contribute to people understanding food a little better. I think honing the video format for a while longer makes sense :)

[@lucretiuscaro]

Good point. No food is good or bad per se. It all depends on context.

[@bme7491]

Eating eggs raised my HDL from 50 to 77. Total cholesterol remained the same as LDL went down.

[@maesc2001]

This sounds so logical, makes me wonder how some of those other studies get ‘doctored’. Thanks for clearing that up. I went for the so-called Mediterranean diet recently and merrily added an egg-a-day, based on other, less contextualized advice. Glad I watched this. Thanks Doc 😊

[@Jargon7098]

I'm so glad you brought up the protein fixation, that's yet another topic that is hard to get good answers on.

[@iv556]

What about choline? If we don't get enough choline, then what happens? You should go through this aspect also.

[@andrewemery7459]

What about the choline in eggs that make a dramatic increase prostate cancer growing. I just finished surgery for a prostate cancer.

[@Nadege949]

That is a great video! Thank you Gil! I loved Nathan Pritikin and his books are still relevant. He was an engineer and decide to do research of his own. The results were amazing. He looked at studies and results from his own genius perspective. I wish he was still alive and his former "Pritikn Center" still going strong. (The new Pritikin outfit is different). Dr Klaper is also wonderful. He has been teaching medical students about nutrition. We are lucky to have some great mentors and old videos available. When in doubt, I always check 'The John McDougall forum" for extra info.

[@hugozuleta6747]

My total cholesterol was 200. I stop eating eggs,milk and cheese .in three months my cholesterol was 140. Now I eat eggs only Sundays. I love eggs. I left cheese and milk.

[@alexsmith-gn4tp]

Great vid. but I would love to hear about the Choline content in eggs & it's supposed benefits.❤

[@joeldicks2181]

What about the mantra that we require one gram of protein per kg of bodyweight? Also, have you heard of Dr Gabrielle Lyons and her emphasis on protein intake and maintaining muscle mass. Your thoughts please.

[@gm2407]

For me I limit my egg consumption to only when I do a sunday lunch once every several months (not great for cholesterol as a whole meal but I know that). For me my biggest problem is cheese and dairy. I eat a lot of cheddar and drink a lot of milk. I would like to see a dairy and cholesterol video if you can please.

[@user-kd2ez2mb3c]

My dad eats 3 soft boiled eggs every single day for breakfast. He went for a health checkup last week and the results show his HDL to be desirable and LDL at optimal levels. I do the same thing too. Am waiting for my results next week. BTW, we are also on a low carb diet and eat more greens, fat, moderate amounts of meat.

[@user-kd2ez2mb3c]

@Nexa my results were very good overall. Blood sugar blood pressure etc were optimal. It was comprehensive so there were entire pages on my health. With regards to cholestrol my HDL was good but LDL was just OK.

[@Fearzero]

Low-carbohydrate diets, low-fat diets, and mortality in middle-aged and older people: A prospective cohort study Yimin Zhao et al. J Intern Med. 2023. Conclusions: Higher mortality was observed for overall LCD and unhealthy LCD, but slightly lower risks for healthy LCD. Our results support the importance of maintaining a healthy LFD with less saturated fat in preventing all-cause and cause-specific mortality among middle-aged and older people.

[@Fearzero]

Optimal in a country that has a heart attack or stroke every 30 seconds shouldn't be comforting.

[@arifaahamed7239]

My ldl went up after switching to healthy low carb diet. I lost 40 pounds and now all things are ok except for my LDL

[@Fearzero]

@@arifaahamed7239 You're literally giving yourself heart disease. Humans are supposed to eat 95 percent whole carbs.

[@warrenbryant1485]

Really appreciated your counsel. Keep doing the good and integral work.🙏🏽

[@peterholt4806]

I have grave doubt about short term studies. The body's homeostatic systems need a while to kick in. And your age governs many metabolic states, so, I'd like to see studies check results from 20-40, 40-60 and 60+. Calorie restriction is an obvious example. It takes a few months before your body starts to reduce aspects of your metabolism if you reduce daily calorie intake, but the effect is very different through the age ranges.

[@ronalddaly9902]

I eat 4 eggs a day. My cholesterol is LOW. I’m not buying it. However, I don’t get much else of saturated fat’s. I don’t eat out and I eat massive amounts of vegetables. No processed foods. I like eggs!!! Not stopping.

[@NutritionMadeSimple]

good example of individual variability and how absolute statements in nutrition will often be wrong :)

[@jeffreywp]

Great vid, as usual. Are you still gonna do a vid on low cholesterol? What's too low and why? What's optimal and why? Etc...

[@NutritionMadeSimple]

I definitely can, not a pressing priority bc almost no one seems to be in that category but I would like to at some point

[@GuyMassicotte]

I'm keto (8 month). My cholesterol drop like hell. Should it be an link between being in ketosis and cholesterol?

[@GuyMassicotte]

My Blood pressure got way better and more stable to ;)

[@MsTruth2020]

As the Mayo Clinic reports, most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Studies have even shown that eating between one and three eggs on a daily basis improves HDL levels, which is the good type of cholesterol. HDL helps to remove some of the bad kind of cholesterol (known as LDL) from your arteries, so you want your HDL levels to be high so that they protect your heart. Of course, everyone is different. Keep in mind that people with diabetes are already at higher risk of heart disease and some research suggests that eating as many as seven eggs a week could elevate their risk even more. In short, there is research to back both cases. We suggest limiting your egg consumption-whether that's once a week or three times a week-so that you keep your heart in tip-top shape.

[@wread1982]

Have fun with your heart attack lol

[@njsongwriter]

LDL is not bad. Your body needs it. Just keep your HDL high and your triglycerides below 100 and ignore LDL.

[@MsTruth2020]

@@njsongwriter Thank you ! New Research Challenges Hypothesis Research published in the British Medical Journal (BMJ) suggests otherwise. And according to researchers, provides rationale to reevaluate heart health guidelines. The research team - comprised of experts from seven different countries - evaluated data collected from 19 studies on a total of 68,094 older adults. The team was seeking to determine if LDL cholesterol is associated with death in the older adults. According to the cholesterol hypothesis, it should directly relate. According to the BMJ study, it doesn’t. Researchers say almost 80 percent of the participants in the studies who had high LDL cholesterol did not die because of their cholesterol level. On the other hand, researchers discovered people with low levels of LDL cholesterol, or LDL-C, had the highest rates of death related to cardiovascular disease, the leading cause of deathTrusted Source for both men and women in the United States. “These findings provide a paradoxical contradiction to the cholesterol hypothesis,” researchers wrote. “The cholesterol hypothesis predicts that LDL-C will be associated with increased all-cause and [cardiovascular disease] mortality.” Overall, the researchers - four of whom have published books criticizing the cholesterol hypothesis - say, “the benefits from statin treatment have been exaggerated.”

[@MsTruth2020]

How the ‘Cholesterol Hypothesis’ Came to Be Those who have challenged the importance of LDL cholesterol say we’ve been measuring things incorrectly. What researchers are learning is that cholesterol may not be a direct indicator of heart disease and total cholesterol - the accumulation of three types of fat in the blood - could be a useless metric. Paying attention to triglycerides, however, might be the best number to monitor regarding heart health. Lustig, an outspoken critic of the processed food industry, is one of those people. While not involved in the most recent BMJ research, said it proves that LDL cholesterol doesn’t matter. But he’s not the first person to suggest so. In the 1960s, there was a battle going on over what caused heart disease. There were two camps. One said sugar was the culprit while the other said dietary fat, particularly saturated fat, was the bad guy. John Yudkin, a British physiologist and nutritionist, suggested sugar was to blame. Ancel Keys, an American scientist, pushed the dietary fat issue. The two battled it out during the 1970s, but three major findings relegated fat as heart health enemy number one. The first, Lustig says, was the issue of familial hypercholesterolemia, a genetic disease where people lacked an LDL receptor in their liver, causing them to die of a heart attack as early as their teenage years. The second was that dietary fat raised LDL cholesterol. “That is true. I’m not going to argue that,” Lustig said. The third argument in the fat-is-bad argument was that elevated LDL levels in the larger population correlated with heart disease. “That was the idea, and therefore fat was the problem, sugar wasn’t. Yudkin was thrown under the bus, died basically a forgotten man, and the low-fat hypothesis ruled the day, destroyed our diets, and basically caused the obesity and metabolic syndrome pandemic we now experience,” Lustig said in an interview with Healthline. “It turned out those three items, all of which were semi true, turned out to be irrelevant and were unrelated.”

[@marshhen]

You have not watched or understood the video.

[@vikram.SumerSingh]

Finally, a video which makes sense to help understand the complete context.

[@gaeb-hd4lf]

In my opinion it doesnt matter if it raises your cholesterol IF your cholesterol levels are fine regardless. Personally i used to have high cholesterol without eating eggs but with bad eating habits, then i started eating 3 eggs a day and fixed my eating habits. After like 6 months my cholesterol is now on normal levels, eating 3 eggs a day and with a past of high cholesterol. My point is the relevant paramenter is you overall cholesterol levels, so get tested if you are not sure about them...

[@NutritionMadeSimple]

right, that's what I was trying to convey. overall dietary pattern > single foods

[@Fearzero]

Eggs are completely cruel because in the breeding process male chicks are killed on day 1 of life, tossed into a macerator. Yup even free range farms do this.

[@gaspard7052]

Eating 3eggs a day my father almost died.

[@gaspard7052]

I don't think your LDL is below 70

[@rememberme3762]

​@@gaspard7052eggs are healthy bro

[@LionofJudah7771]

Thank you Dr Gil! You're so balanced and really sort out the awful confusion out there. Appreciate your time and effort. It really helps!!

[@muhammedcankozarva3173]

I love your videos man.

[@NutritionMadeSimple]

thanks!!!!

[@Fish2Eat]

"The recent evidence surrounding egg consumption and risk of cardiovascular disease is mixed. However, the weight of evidence suggests that eggs have a neutral relationship with heart health neither remarkably increasing nor decreasing risk. This suggests eggs can be included as part of a heart healthy eating pattern and can be chosen as one of a variety of protein foods- including fish and seafood, legumes, nuts and seeds, and poultry" Heart foundation Australia.

[@btedd]

Okay, eggs increase cholesterol. Is this increase temporary? Does the increase reflect the amount of eggs consumed? If I don't eat eggs for a few days does my lipid levels drop?

[@NutritionMadeSimple]

let's tackle the always controversial issue of eggs and cholesterol :)

[@AvengerNk]

Nice video but I think you missed other factors (such as TMAO, and their effect on our gut microbiome) that may determine whether consuming eggs is healthy or not. Will Bulsiewicz makes some great points in his book Fiber Fueled. Highly recommend it.

[@Lucas-_-Teixeira]

Voce podia aproveitar que sabe, para adicionar caption em portugues. Tem muito pouco conteudo para os lusophones.

[@NutritionMadeSimple]

@@Lucas-_-Teixeira e' mesmo? parece haver tantos canais brasileiros sobre nutricao...

[@sagejunkie7089]

@@AvengerNk thank you for reminding me that I was reading this book before I moved house 3 months ago 😂😂 back to it!

[@Mapletime]

Another extremely well researched and presented video. Eggs are interesting to me and the research certainly seems to support that they will increase cholesterol. I have familial history of hypercholesterolemia and have my blood work examined on a yearly basis. I eat 3 eggs on a near daily basis with the rest of my diet being plant based. There has been no change in my lipid profile over the years. N=1 obviously this has no statistical significance, just something I found interesting. Keep up the solid information!

[@stevenc8717]

Thanks for this. I also eat about 3 eggs a day lol. I’ll have to get a checkup then!

[@grandpa1011]

Eggs are not necessary! Just eat your beans. 1.5 cup of beans a day and if you eat eggs dont eat more than 1 a day.

[@grandpa1011]

They also contain tmao, animal choline, cholesterol and animal protein that raise your IGF-1 levels and raise your risk of cancer.

[@lachlanB323]

@@grandpa1011 As this video explains, it is the context of the diet. If he eats mostly plants 3 eggs won't have an impact. However if his cholesterol does go up he should reduce the amount of eggs he consumes or just remove it. I personally don't have eggs as I don't want to bother tracking my cholesterol intake... same with meats. I however do consume low fat milk with it being less than 10% of my diets calories on average. So I eat 90% plants.

[@Chris-my9id]

I have eaten 2 or 3 a day most days and my lipids and LDL remain fairly constant over the last 10 years too.

[@vacaloca5575]

You are absolutely correct. There are many different types of eggs and egg eaters.

[@michaelplantstrongjohn3291]

Very well explained, thank you so much!

[@NutritionMadeSimple]

You're very welcome!

[@dianecvengros9413]

I watched a video that said that EGGS can decrease your colesteral if cooked by "soft boiled, poached, not to overcook." To "not hard boil over 10 min," not overcooking the yellow part of the eggs. Not to fry, or hard boil, scramble. The yoke has healthy things in it colene.

[@carmenjimenez4459]

I seen a similar video I love my eggs so I’ve just been eggs them with the yolk raw

[@janetebenezer893]

You are right, I was eating eggs to boost my immunity during the arrival of coronavirus but to my surprise at my next clinic, my Doctor asked me what changed in my lifestyle or diet because she had told me that my cholesterol and my diabetes levels are on the borderline that she will has to introduce medications to bring them down. Then, I remembered that the only thing that changed in me was the introduction of eggs in my diet because I was not an egg eater but mostly all the schools of thought during my research said that the quickest way to boost your immunity is by eating eggs so I started eating it. So, I now told my Doctor that I just introduced eggs into my diet because of coronavirus. She then told me that there have been testimonies about eggs but it depends on one's gene. Since then, I'm no more pre diabetic again and my cholesterol level is normal, it's over a year now.

[@sebacatana]

Awesome explanation. But what about choline? Why avoid eggs when they are the best (approachable) source of choline?

[@lucianowillemse8244]

Not the only source of choline. Lecithin also has a lot. And Fish.

[@lucianowillemse8244]

It is as easy as doing a google search. Please do your own research and stop taking nutrition advice from a chiropractor like Dr Berg. There is gullible written in the ceiling.

[@KTPurdy]

the big problem for me is that eggs have higher levels of choline which triple rates of prostate levels. Scarily, I used to supplement with chlorine.

[@vswami78]

I used to argue for eggs and how important it is for an otherwise vegetarian diet and totally ignore the cholesterol argument (frankly used to search for videos that support my point of view 😂 and feel better). My enthusiasm for eggs have tempered a bit. My lipid levels are definitely on the higher end

[@leftyfourguns]

There's nothing that chicken eggs contain that you can't get from plant foods. Plant foods that also won't increase your cholesterol, risk of heart disease, risk of diabetes, and risk of certain cancers. And the cherry on top is that those plant foods aren't even close to as expensive as eggs have been lately.

[@davidsheriff9274]

It's interesting to me that the people that did the study on the college students felt they had to do a double blind study. Is the placebo effect so powerful that it can actually raise or lower your blood cholesterol levels? That seems unlikely.

[@NutritionMadeSimple]

maybe not directly but if they know what they're being fed it might change their other dietary and/or lifestyle habits. double-blinding (if possible) removes even more potential confounders

[@davidsheriff9274]

@@NutritionMadeSimple Yes, I didn't think of that.

[@alexmoore5332]

Could you do a video on whether fruit is healthy? (I know that sounds crazy) I just see some people claiming it to be too sweet because we have selectively bred it to be that way. Not saying I believe this for a second, just curious!

[@NutritionMadeSimple]

i made one a while back (it's how to eat healthy step 2 or something to that effect). i'll probably do more in the future. all data points to great outcomes with fruit. we have to act on evidence not speculations :)

[@alexmoore5332]

@@NutritionMadeSimple I will check it out now, thanks for the response. Love this channel

[@NutritionMadeSimple]

@@alexmoore5332 it's this: kzbin.info/www/bejne/qnOtgZqDa9xkaJI it's an oldie, I go over some basics but it's not that in depth. the 'food X is not good because it has changed a lot' argument isn't very relevant, either we have data or we don't (and if we do it's almost always with the modern version of the food, for obvious reasons, so it obviates speculation)

[@AonyjsViolmlar05]

Very simple answer now Ill sub im in the middle of cholesterol level so i need to adjust my diet good thing i found your channel there are lots of confusing stuff on the internet.

[@SoulSovereignty]

I read somewhere that if you gain cholesterol from diet, it was because your body actually needed the additional cholesterol. That (now forgotten) source continued by saying that when your body has achieved enough cholesterol, then enzyme action in the gut will begin to cut dietary cholesterol uptake. In short, the premise is your body knows how to take care of itself. I also note a different source, this one I recall being "Grain Brain", that had *numerous* powerful examples suggesting that a total cholesterol level of perhaps 260 is actually a very desireable metric, as opposed to the 150 or less usually recommended. Even assuming that all the above is true, I strongly suspect that dysbiosis can "wreck" the equation. That is, I imagine that when the gut is not in good health, then the gut "enzyme action" which inhibits cholesterol uptake will not function properly and, voila, the resulting total cholesterol then exceeds what the body needed, perhaps considerably. Thoughts? By the way, I'm super impressed with your knowledge and pragmatism.

[@АзаматСулейменов-ш4р]

Not an expert but by that logic you can say the same about blood sugar, triglycerides, blood pressure etc. If certain foods increase blood pressure skyhigh, that means the body didn't have enough of it. Because your body knows how to take care of itself.

[@noremac0575]

Wouldnt that mean nobody would be getting heart disease? Only animals like lions, bears ect can control cholestoral lvls because they mostly eat meat.

[@wasteddude]

@@АзаматСулейменов-ш4р but you can't apply the same logic to everything in the body. He's specifically speaking about cholesterol which the majority of is produced by the body.

[@loganmedia1142]

@@АзаматСулейменов-ш4р Are there foods that make blood pressure sky-high under normal circumstances? Even sodium has only a very modest impact on blood pressure.

[@janetmarsden8199]

Great way you tell it. No waffle just straight to the point.

[@kirankumar-ud4gy]

Nutrition is a tuff subject to understand , I read every day a research says this is good this bad...too many research paper are confusing people, some say coffee is good for health some say it is bad,, its difficult to know the difference between company funded research vs genuine research..

[@NutritionMadeSimple]

I know the feeling :)

[@singyum8743]

Do we need more protein if we are building muscles? 💪🏻

[@chaimbochner7474]

Yes

[@blakenator123]

This is great, I love your videos! Why do you think society has this hyper fixation on protein, when in reality, as you said, it's everywhere and quite hard to not get enough (for most people).

[@ryanwellington7493]

Most people don't want to reach minimum requirements for health, they want to reach optimal requirements for hypertrophy

[@chaitanyagupta6668]

see when you say stuff like that its hard to take you seriously. Go ask a vegetarian how easy its to get protein especially when he is training in the gym.

[@ryanwellington7493]

@@chaitanyagupta6668 see when you say stuff like that it's hard to take you seriously because if you knew anything about plants you'd know most of them are incomplete sources of protein which means missing essential amino acids and all of them have much lower bioavailability than animal sources.

[@kathryn2334]

Such a very good, balanced video. Thank you.

[@BenjieKabakoff]

I really appreciate your sensible explanations!

[@jomar2886]

Omg!! This makes so much sense! Thank you! Ugh so upset with those stupid false “research” papers!

[@titiung]

You are wrong. Eating eggs increase cholesterol, but its the carbs and sugar that make cholesterol go bad! Otherwise. High cholesterol = healthy life.

[@portuguesxablau1127]

Can You Prove what say to me? I am Reasearching for The truth

[@josephpurdue7583]

Thank you so much my friend. Your videos are brilliant. Full of so much brilliant advice. And it's so true - protein is everywhere! More protein in peanuts than most meats.

[@callmedeno]

Is there a subset of the population for which eggs in particular can dramatically raise ldl? I have had some serious ldl rise in the last couple of years (from ~3 to 4.7, european measurement), and the only real dietary difference has been I have eaten eggs more regularly. So I was starting from the low range like you mention. Thanks

[@Jenny-fv6go]

Peter Attia would disagree, btw diatery cholsterol doesnt raise LDL-cholesterol, however saturated fat does, and eggs are low in saturated fat

[@NutritionMadeSimple]

all covered here: kzbin.info/www/bejne/fZy6fnekid6rnNE dietary cholesterol is mostly esterified which can't be absorbed directly but can be de-esterified in the gut. in practice the effect on serum cholesterol depends on genetics, with some people having close to none and some having a very large one

[@geeache1891]

A nuanced story indeed, but still I have a comment. Since, what adds to the controversy, it is also important how data are presented. The graphs shown suffer from y axis cutting which can be quite misleading. The total rise of the level is about 10%., but a quick glance on the graph gives the impression the level almost doubles. Adding to this the remark that cholesterol level "shoots' up gives the viewer/listener the feeling that it is a big deal. But a 10% rise, is that actually a lot ? I question that, all the more considering the natural variation, and other nuancing aspects mentioned later in the video. Thumbs up for that !

[@peteroffpist1621]

Good explanation this is how the industry solves there marketing and creating confusion. So for most people choose the answer that is most convenient for them. Always depends what you compare it with.

[@hadisabaa1124]

I would appreciate it if you can clarify the seemingly conflicting info of this video vs the study that Dr Berg was referring to in the video where you fact checked him saying that consuming more cholesterol from our diet does not have an impact on cholesterol levels in our blood. Don’t you think both studies are contradictory? Huge fan Dr. Gil. Please keep it up.

[@NutritionMadeSimple]

the effect of dietary cholesterol on serum cholesterol depends on a few variables, among which genetics. see kzbin.info/www/bejne/fZy6fnekid6rnNE

[@monikakress3867]

this channel is hands down the best channel on nutrition.

[@AndyMorrisArt]

I appreciate all that you do. But I keep watching other YT Channels that lead me astray. About a month ago I watched several videos on the benefits of eggs and so I started eating more of them like over a dozen a week and now I'm wondering if my cholestorol went up. I'm going back to eating no more than 2 eggs a week and see if I feel better and lose weight.

[@stephenshuman1]

Hi Dr Gil, Recently a youtuber by the name of Mic the Vegan had a discussion with two medical doctors regarding whether a low fat plant based diet “Reverses” Heart disease or not. Mic supports the hypothesis that a low fat Whole Foods plant based diet reverses heart disease whereas the medical doctors say their is no clinical evidence that a plant based diet reverses heart disease. I was wondering if you had any thoughts on the matter?

[@NutritionMadeSimple]

I generally agree with the docs' position. the studies we have don't establish that a plant-based diet reverses CAD. Ornish is the only trial with matched controls and it contained other changes besides the diet. There are many reasons to eat a plant-rich diet (including lower risk of CV disease) but claiming that we know it reverses CVD is a stretch IMO. that said I think Avi and Danielle are debating Ornish and Esselstyn this week so there you go :)

[@satisfyingthings1109]

@@NutritionMadeSimple Is this debate something we can watch??

[@luckyhanger1326]

@@NutritionMadeSimple well, you can't always be right. Those pictures published all over the internet of clogged arteries and three weeks later on a low fat WFPB diet they are opening up. You really need a study to see that those improvements are due to lifestyle change? If you do I am guessing you see people everyday who don't change after a heart attack.....are their arteries opening up? RCTs are great, but they are not always required to establish truth.

[@loganmedia1142]

@@luckyhanger1326 And unless there is a proper trial we have no idea whether those cases are even true, never mind the obvious likelihood that they've been cherry picked.

[@sergeantsausage2609]

Do these factors change in the context of athletes or people with strict exercise regimens?

[@arpitpatel83]

This guys accent is awesome

[@asociatiaademed7417]

To be honest, I did not understand. Whether the eggs are bad or good, that depends massively on what happens with the egg nutrients in the human metabolism. What is the metabolic path of the cholesterol from the eggs? How the liver processes that cholesterol? === Also, LDL cholesterol is not an unitary compound. There are at least VLDL cholesterol, LDL glycated cholesterol and LDL-oxidized cholesterol. Only the oxidized cholesterol matters in respect of making up atheroma, because it is the only one that the liver can not take back. One can measure oxidized LDL cholesterol by counting the number of particles, which are much smaller than the others. How the cholesterol from the yolk impacts this each type of LDL cholesterol? To my knowledge - but please correct me if I am wrong - it does not matter, because the liver can process the LDL cholesterol as long as it is not oxidized. On other words, only if the apolipoprotein in LDL cholesterol which matches the cell receptors in the liver is integer, not if it is degraded by oxidation. And this process of glycation and oxidation does not depend on the cholesterol eaten. This is what I know, but again, please correct me if you have another information about this metabolic process.

[@thaddeusaugustin285]

Thank you, well balance video .I see food in a different way now .

[@musiccreation1198]

I'm 3 years late to this video, I appreciate your content. My confusion is, as someone with high-ish LDL(130) , I'm told "Cholesterol esterification is a mechanism the body uses to store and transfer cholesterol"..and that ingested cholesterol from eating food will have very little impact on my LDL / apoB levels. The study you referenced seems to contradict this. As you said, very confusing. I guess I should simply not take the risk and greatly reduce my eggs intake (5-6 eggs per week).

[@NutritionMadeSimple]

hi, we have a followup that answers exactly that question: kzbin.info/www/bejne/fZy6fnekid6rnNE

[@musiccreation1198]

Thank you !! @@NutritionMadeSimple

[@deanhooks4474]

Great balanced info! Thanks again!

[@Ded-Ede]

I sometimes eat two eggs on Sundays with my breakfast. My HDL is 84 mg, ldl is 118 out of range with 1.4 ratio. My doctor said nothing to worry about 🤷‍♂️

[@davidadams8880]

This is excellent. Very evidence based.

[@jasonito23]

Eggs used to be one of my favorite foods. I work out alot so it used to be my go to food for protein. When I switched to Vegan 8 years ago, I didn't miss eggs at all. The only food I missed was BBQ Chicken wings.

[@dited358]

You fell for a globalist fad, sorry dude..

[@frankchen4229]

@@dited358 Veganism, an ethical stance with millenia of historical roots, is a globalist fad?

[@mister8856]

Hermano me das lástima

[@jasonito23]

@@dited358 - 8 years is a fad? OK. The phrase vegan diet is kind of new. But this diet has been in existence for over a hundred years. See, that´s the thing. Many of you are too mainstream. ¨¨Ital¨ was long before vegan became mainstream and strict adherents to ¨Ital¨ is the equivalent to ¨vegan.¨ So go tell some other vegan that they´re following some fad. I´m not the one. They used to call hip hop a fad too.

[@Kinnnnnnnnn1]

How is the vegan thing going? I just wonder.

[@marcdaniels9079]

Live your videos: 1. NHS UK - Eggs are an excellent source of protein, there is no recommended limit on how many eggs you should eat a week, but variety is important to a balanced diet, so try poached, boiled, omelette to make sure you mix up your meals. 2. Diet is responsible for about 20% of cholesterol 3. Heart disease is multifaceted and chasing a single number is somewhat insufficient as a solution - family history, smoking, alcohol, blood pressure, weight, exercise regime, plaque deposition in arteries all very important too.

[@liomonkmusic]

Wonderful video! People always want simple and straight answers and reality is not like that. By the way, "Carvalho" is a Portuguese name, are you Portuguese?

[@NutritionMadeSimple]

yes :)

[@debbiebatten6021]

Another easy to understand and informative video. Thank you for presenting this in such great context. You are by far the best nutrition channel out there!!

[@brianbki1]

Thanks Dr. Carvalho you're very refreshing. The biggest thing I look for on KZbin is objectivity and you provide that in all your presentations. Just as support to this vid I recently tried to get off my cholesterol meds because I went 90% plant based. We used my last blood work for a baseline. He advised that we only need 1 month to show any changes. So I went from Jan 2023 to Feb 2023 with no meds. I guess the other 10% of my diet that isn't plant based was a causal factor as my numbers jumped and I went back on my meds. The 10% includes 2 farm fresh unwashed eggs at breakfast every morning and sometimes an egg salad sandwich for lunch with the other part of the 10% being fish. So I'm going to dropping eggs from my diet and do another test in a couple of months. As background my mom had familial hypercholesterolemia so if this is a hereditary condition there is probably nothing I can do. I will advise results. FYI I'm far from being a college student.

[@physioweng]

Curious, how did it go for you? I have FH too

[@thomas1630]

So no definitive stance then?

[@RebeccaInNorway]

I am closer to example A; so I won't stress too much about sharing a poached egg with my son on a saturday. Otherwise, will cut back - good job I really like tofu scramble :) The other day I made egg fried rice but used tofu instead of egg, and a ton of veg - it was delicious! thanks for the video, as always concise, simple and non-biased

[@thedoc5848]

You don't need to cut back on eggs. They are far more nutritious and healthy than tofu scramble. The lipid hypothesis is nothing more than just that. Those with higher LDL live longer, and there is no association for CVD in the over 60's

[@hata6290]

@@thedoc5848 please get off of KZbin man 😭

[@frankchen4229]

@@thedoc5848 >"They are far more nutritious and healthy than tofu scramble" Enough with the soyaphobic nonsense

[@sandra969]

Tofu is full of estrogen I stay away from soyy

[@mauriciomendoza7128]

@@frankchen4229 they are more nutritious though….

[@jbilotta]

My cholesterol is high and I’m very athletic. I’m at a good body weight and I’m shocked that my cholesterol is high. I’m gonna cut out the eggs and see what happens. Thank you so much!

[@ponnamy]

A good idea. Try to eat oat and guava daily. Good luck.

[@rejjhaan]

Did you try cutting eggs? If yes, did cholesterol levels change?

[@Airboosts]

Update?

[@yashshaw9199]

What would affect the cholesterol more? High dietary cholesterol with low saturated fat or vice versa?

[@azizkash286]

Although I eat alot of animal products, this was a wonderful and informative video.

[@pragooutube]

Ok, I don't know what is true with diet. I eat a lot of eggs, I always have, for decades. My cholesterol has always been very good. I eat on average probably 6 to 10 eggs a week, in 2018 my total cholesterol/HDL/LDL/Trig was 132/76/44/70, and in 2020 it was 151/75/72/20. I'm hoping it hadn't changed much over the covid period.

[@nancygatto6571]

They definitely raised mine.

[@jamesrussell1979]

Very interesting and informative 👍

[@RoguishlyHandsome]

After 40 years of eating eggs, my LDL cholesterol still seemed to be unaffected by it. Then for some reason, in my mid forties, my cholesterol turned up high. By that time, my only source of animal saturated fat was eggs and cheese. My intake from poultry is negligible and fatty fish, even though they have some saturated fats, do not seem to impact this negatively and I was not going to gave up those. So I gave up eggs and cheese entirely. 3 months later, my LDL cholesterol had dropped 37% and my triglyceride had dropped by 45%. It's worth mentioning that I also gave up all processed carbs except the occasional organic cereal bar that has some processed syrup. I eat a ton of carbs from whole food and plenty of fats from nuts and seeds and peanuts.

[@tomcooper2646]

Any diet that contains cholesterol (Meat, Cheese and Eggs) raises blood cholesterol about 10 to 15%. Whether or not this is problematic is an individual decision.

[@MikeGush.]

I am the second example, I've had loads of eggs per day for months and have just had a high cholesterol result from my 40 year bloods..

[@richstewart1]

From what I am understanding from various videos is your body produces 3000 MG of cholesterol a day. If you eat high cholesterol foods, your body just makes less. LDL and HDL is not cholesterol but what cholesterol rides around in. LDL transports cholesterol out from the liver and HDL transports it back to the liver for disposal. Is all of this incorrect? Also, what do you think of the premise that HDL divided by triglycerides is a much better indicator of heart disease than just the total cholesterol number?

[@NutritionMadeSimple]

there is some compensation at the level of liver production, but the main effect of saturated fat (and secondarily, dietary cholesterol) is to downregulate the LDL receptor. this is what raises LDL particle concentration (and cholesterol with it) we have a video coming on HDL/TGs. it correlates with risk but is not a good causal metric

[@richstewart1]

@@NutritionMadeSimple I started out to just try to lose some belly fat. Along the way I heard that losing belly fat and preventing diabetes are about the same. Take care of one, the other happens automatically. I also found this to be THE MOST confusing, confounding, contradictory subject I have ever looked into. It is astounding the amount of contradictory information out there. I have settled on cutting carbs and sugar as much as I can without getting too fanatical about it all. My goal is to lose some belly fat, prevent diabetes, and enjoy my life. Can that all be done? Am I going in the right direction. I am 6’1” down to 235 from 250 lbs.

[@NutritionMadeSimple]

@@richstewart1 yup that all sounds good and doable. you may be familiar with prof. Roy Taylor, he ran the trials that showed remission of diabetes with weight loss. we're having him on very soon (maybe july)

[@shantor100]

Not necessarily true. My spouse had high cholesterol. Cut it in half with diet alone by avoiding those foods

[@kenhaze5230]

While I eat nut and seed, as a fish-egg-butterman, egg is a great source of dietary choline. While it is possible that I may, at some point in the future, die, I am hoping that my high fruit, vegetable, and fiber diet, along with the fish, will help offset the egg in terms of health and not dying.