One of the more annoying parts about being in the bodybuilding game is hearing about people throwing away their egg yolks and eating ONLY the white.
Why do they do it?
All the cholesterol is in the yolk so it’s bad, right?
Not a chance.
Egg yolks are a fantastic food source! This goes for everyone, but especially for the bodybuilder.
(1) A low-fat diet means low testosterone levels. You NEED to eat fat, including saturated fat from meat and eggs, to maximize your testosterone levels. I cover this more in “7 Ways To Jack Up Your Testosterone Levels Naturally“.
(2) Cholesterol promotes more muscle growth. A study showed that those with higher cholesterol levels built more muscle than those will lower levels. My guess is that this is because of its role is in the inflammation process and also because cholesterol is a precursor to the anabolic hormone testosterone.
(3) You lose half the protein of the egg when you chuck the yolk. There are 6g in a whole egg and only 3 in the white.
(4) The yolk contains 90% of the fat-soluble vitamins and essential fatty acids.
Are you concerned about heart health?
The fact is that it is the VLDL cholesterol (very low-density lipoprotein) that is the only good marker for heart health.
Total cholesterol levels tell you NOTHING at all. If anything, eggs will increase your HDL Cholesterol more than LDL, IMPROVING the HDL:LDL ratio and thereby REDUCING the risk of a heart attack.
Lowering your VLDL levels is a good thing. But how do you know if this is decreasing?
According to Dr. Robert Lustig, you know your VLDL is decreasing if your HDL cholesterol increases (good) and your triglycerides decrease (also a good thing). Typically, this is what happens when someone goes on a low-carb or glycemic-controlled diet.
The ratio of HDL to triglycerides may be the best marker we have for heart disease. That being said, eggs would be one of the best foods you could eat in this regard!
I eat over 30 eggs a week. I have done so for many years and will continue to do so in the future.
If you are eating a low-fat/low cholesterol diet and your muscle gains are non-existent, you know what you need to do!
If you want to know about recent research into the cholesterol, saturated fat and heart disease link, read my recent article “Saturated Fat: Not Guilty As Charged!“. (There are plenty of articles on this subject on my blog if you do a search.)
Here’s just a quote from that article. Dr. Krauss who conducted a meta-analysis of studies on the supposed link between saturated fat and heart disease said…
“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD”….“It’s the carbohydrate that appears to have most of the effect when it comes to dietary influences. Increasing saturated fat does not appear to reduce the benefits of limiting carbohydrate.”
To be honest, I’m convinced that in decades to come, the “lipid hypothesis” will be on the scrapheap. People will marvel at how it gained such widespread acceptance when there was no concrete evidence to support it.
Modern diseases are caused by modern eating habits. NOT by foods we’ve eaten since humans came on the scene like red meat and eggs.
But then again, I could be wrong. Maybe a high carb/sugar diet and statin drugs are the answer. 😉