Det dukker stadig opp tråder under "Kosthold og ernæring" som dreier seg om en seiglivet myte, nemlig at "eggeplomme skal være skadelig fordi den inneholder mye kolesterol". Lager derfor en liten sticky med diskusjon og dokumentasjon i forhold til denne myten, som denne påstanden faktisk ser ut til å være:
Oppfatningen mange har om at eggeplomme kan være skadelig for kolsesterol, hjerte og kar finnes det ikke vitenskapelig hold for, snarere tvert imot. Selv om eggeplomme inneholder mye kolesterol (1300mg/100g), fører ikke dette til økte kolesterolnivåer i blodet, dette er vist gjentatte ganger i kliniske studier (tre av dem er referert nedenfor). Kroppen regulerer kolesterolbalansen selv i et veldig finstemt system: Kroppens egenproduksjon av (skadelig) LDL-kolesterol nedreguleres ved høyt kolesterolinntak, og overskuddskolesterol omdannes og skilles ut av kroppen.
Egg er tvert imot et veldig sunt næringsemne, med høykvalitets protein (biologisk verdi på 100), mye sunt umettet fett i eggeplommen, samt vitaminer og mineraler:
Eggeplomme inneholder/100g:
Protein 16,5g
Karbs 0
Mettet fett 8,4g
Enumettet fett 13,5g
Flerumettet fett 3,5g
Kolesterol 1300mg
Mye fettløselige vitaminer: vit A (retinol) 400mg, vit D 4ug
Kalsium 140mg, jern 5,5mg, en rekke sporstoffer++
Eggehvite = stort sett 10g protein/100g
Et inntak av egg på opptil 3-4 om dagen påvirker helt sikkert ikke blodets kolesterolverdier (dette gjelder også hjertesyke, de trenger heller ikke å være redde for egg!), og det er heller ikke noe som tyder på at et høyere inntak av egg skal være skadelig, selv om man heller ikke bør overdrive det - et variert kosthold med varierte proteinkilder (fra egg, kjøtt, fisk, magre meieriprodukter, soya etc.) vil de fleste være enige om er det beste.
WHOs anbefaling om max døgnlig kolesterolinntak på 300mg har ikke vitenskapelig fundament, og har gått ut på dato. Her er tre studieabstracts som klart viser dette (det finnes mange, mange flere!):
Am J Clin Nutr. 1982 Oct;36(4):617-25. Related Articles, Links
Eggs, serum cholesterol, and coronary heart disease.
Dawber TR, Nickerson RJ, Brand FN, Pool J.
The Framingham Study has investigated the effect of host and environmental factors on the development of coronary heart disease since 1949. Serum cholesterol level was determined to the one of the risk factors for coronary heart disease. The nutrient intake, in a subsample of the study population, was determined in 1957. A review of this material has permitted an estimate of egg consumption on each of 912 subjects. The serum cholesterol distribution curves of the subjects according to tertile of egg intake were almost identical, and no relationship between egg intake and coronary heart disease incidence was found. It is concluded that within the range of egg intake of this population differences in egg consumption were unrelated to blood cholesterol level or to coronary heart disease incidence.
Egg consumption and coronary heart disease: an epidemiologic overview.
Kritchevsky SB, Kritchevsky D.
Department of Preventive Medicine, University of Tennessee Health Sciences Center, Memphis 38105, USA.
Serum cholesterol has been established as a modifiable risk factor for coronary heart disease. Experimental feeding studies show that saturated fat and cholesterol increase serum cholesterol levels; thus, dietary recommendations for lowering the risk of heart disease proscribe the intake of both substances. Recommendations have also included limits on the intake of eggs because of their high cholesterol content. In free-living populations, diet reflects a pattern of associated choices. Increases in one food may lead to changes in the consumption of other foods that may modulate disease risk. Epidemiologic data are helpful in assessing the importance of foods and nutrients in the context in which they are actually consumed. We review epidemiologic data relating dietary cholesterol and eggs to coronary disease risk. Cholesterol intake was associated with a modest increase in the risk of coronary events. The true magnitude of the association is difficult to estimate because most studies fail to account for potential confounding by other features of the diet. When a full-range of confounding factors was considered, the association between cholesterol intake and heart disease risk was small (6% increase in risk for 200mg/1,000kcal/day difference in cholesterol intake). Several studies have examined egg intake and its relationship with coronary outcomes. All but one failed to consider the role of other potentially confounding dietary factors. When dietary confounders were considered, no association was seen between egg consumption at levels up to 1 + egg per day and the risk of coronary heart disease in non-diabetic men and women.
The impact of egg limitations on coronary heart disease risk: do the numbers add up?
McNamara DJ.
Egg Nutrition Center, Washington, DC 20036, USA. [email][email protected][/email]
For over 25 years eggs have been the icon for the fat, cholesterol and caloric excesses in the American diet, and the message to limit eggs to lower heart disease risk has been widely circulated. The "dietary cholesterol equals blood cholesterol" view is a standard of dietary recommendations, yet few consider whether the evidence justifies such restrictions. Over 50 years of cholesterol-feeding studies show that dietary cholesterol does have a small effect on plasma cholesterol concentrations. The 167 cholesterol feeding studies in over 3,500 subjects in the literature indicate that a 100 mg change in dietary cholesterol changes plasma total cholesterol by 2.2 mg/dL. Today we recognize that dietary effects on plasma cholesterol must be viewed from effects on the atherogenic LDL cholesterol as well as anti-atherogenic HDL cholesterol since the ratio of LDL:HDL cholesterol is a major determinant of heart disease risk. Cholesterol feeding studies demonstrate that dietary cholesterol increases both LDL and HDL cholesterol with little change in the LDL:HDL ratio. Addition of 100 mg cholesterol per day to the diet increases total cholesterol with a 1.9 mg/dL increase in LDL cholesterol and a 0.4 mg/dL increase in HDL cholesterol. On average, the LDL:HDL ratio change per 100 mg/day change in dietary cholesterol is from 2.60 to 2.61, which would be predicted to have little effect on heart disease risk. These data help explain the epidemiological studies showing that dietary cholesterol is not related to coronary heart disease incidence or mortality across or within populations.
Det man skal unngå i forhold til kolesterolverdier og risiko for hjertesykdom, er først og fremst følgende:
*Fedme/forøket midjemål (gir i seg selv forøket kolesterol, samt blodtrykk og blodsukker/insulinresistens)
*Fysisk inaktivitet
*Røyking
*Uheldig kosthold (for mye junk-food og annen høyprosessert fett- og karbohydratrik mat, for lite grønnsaker, frukt og umettet fett, for ensidig kosthold)
*Stress og mistrivsel
PS: Den eneste gruppen så vidt meg bekjent som med fordel bør begrense egginntaket, er personer med gallesteinsproblemer med tendens til utfelling av kolesterolsteiner. Her er det vist en sammenheng mellom kolesterolinntak og hyppighet av gallesteinsanfall. De fleste av disse personene vil imidlertid kvitte seg helt med problemet ved å operere bort galleblæren.
