According to , eggs are no longer the bad guy when it comes to high cholesterol. american heart association (Ahaha). Eggs contain a significant amount of dietary cholesterol (186 milligrams for a large egg). However, the AHA recognized that the cholesterol found in foods like eggs does not necessarily increase the risk of heart disease.
How eggs are cooked can also affect health risks, according to Registered dietitian Angel Ruku. ”When cholesterol overheats, it can produce compounds called oxysterols” she told Health Digest. “Several studies have shown that oxysterols have negative health effects, including increasing the risk of heart disease and cancer.”
According to , dietary cholesterol can be converted to oxysterols during cooking and food storage. 2022 Articles In International Journal of Molecular Sciences. The liver can also produce oxysterols from dietary cholesterol, which are related to blood cholesterol levels. High cholesterol and type 2 diabetes can further oxidize cholesterol in the body, producing oxysterols. These oxysterols can promote atherosclerosis (hardening of the arteries) and cause oxidative stress, which can lead to cancer.
How egg cooking temperature affects health
You’ve probably heard that smoked and charred meats produce carcinogenic compounds, but these are not the same as oxysterols. Oxysterols are found in cholesterol-rich foods such as raw meat, and their levels increase when these foods are cooked, stored, and reheated at high temperatures. The body doesn’t necessarily absorb all of these oxysterols, but when they do, they can have negative effects on blood vessels, one researcher says. Articles from 2017 Lipids in health and disease. Oxysterols bind to LDL cholesterol and can cause inflammation and plaque buildup in the arteries. Oxysterols may not cause atherosclerosis, but they can worsen the condition.
High cholesterol is associated with several types of cancer, but oxysterols may also affect cancer risk, one researcher says. Articles from 2018 In Trends in Endocrinology and Metabolism. Although researchers do not yet fully understand the role of oxysterols in cancer, they believe that oxysterols may be associated with inflammation in the body. But oxysterols may also help fight cancer by activating certain receptors that regulate cholesterol levels.
How to cook eggs healthily
Cooking eggs and meat at high temperatures risks oxidizing cholesterol and forming oxysterols, but eggs should be cooked to kill bacteria and other pathogens. The type of oil used to cook eggs can also increase the risk of oxidation, including vegetable oils such as olive oil, sunflower oil, and soybean oil.
Luk says eggs can be part of a healthy diet if cooked correctly. “I recommend making a vegetable omelet.” Do not overcook eggs and use minimal heat-stable oil” she said. “This way, the protein in the eggs is more easily digested, and the vegetables provide additional fiber and antioxidant compounds.” Avocado oil is a relatively healthy oil that is stable at high temperatures.
If you are concerned about oxysterols, you should also avoid fried foods and processed meats. Deep frying requires high temperatures and produces oxysterols. Oxysterols are also produced during the curing or smoking process of foods such as bacon and sausage. Cholesterol can also oxidize when aged cheese is stored for long periods of time.
