Whole eggs or eggs whites

The Truth About Eggs – There’ve been a number of studies that show that eating eggs is okay; that it won’t cause your aorta to congeal into something with the consistency of a hockey puck. Regardless, some people still worry. Maybe this latest study will finally alleviate those worries.
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Researchers gathered up 128 participants, all of whom had prediabetes or Type 2 diabetes, and split them into two groups. Each group ate a protein, carb, fat, and calorie-matched diet for the entirety, but one group had less than 2 eggs a week while the other group had over 12 eggs a week. The participants were then followed up after a year.
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The high egg diet had zero effect on serum lipids, glycemia, markers of inflammation, oxidative stress, or adipokinectin levels. Both groups lost similar amounts of weight, too. The researchers said, “Individuals with prediabetes or T2D who followed a high-egg diet for 12 months, which included a 3-month weight loss phase, had no adverse changes in cardiovascular risk factors, inflammatory or oxidative stress markers, or measures of glycemia. These findings suggest that it’s safe for persons at high risks of T2D and those with T2D to include eggs in their diet regularly.”
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What This Means To You – First, if it’s okay for prediabetics or Type 2 diabetics to eat a lot of eggs, it’s certainly okay for you, a healthy person, to eat a lot of eggs. Secondly, you may have noticed I didn’t mention cholesterol intakes. It did increase in the high-egg group by about 2.5 times, but cholesterol is fast becoming a non-issue. Clearly it didn’t make a difference to the cardiovascular risk factors of diabetics, who are by definition more prone to cardiovascular effects.
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The truth? There’s no evidence that reducing cholesterol prolongs life. Disturbingly, there’s a consistent and confounding increase in deaths from other causes when you reduce cholesterol below 180 mg/dl. Yet every two years, experts meet and decide that the optimal cholesterol level is invariably lower than it was decided to be at the last meeting – without having any solid evidence to back it up. My advice? Eat those eggs with semi-wild abandon.

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