Posted on November 29, 2012 by Jenny Cromack

Research has shown that eggs as part of a low carbohydrate diet can help you lose fat, improve cholesterol and decrease inflammation despite what folk law would have you believe.

Research has shown that the macronutrient carbohydrate actually causes more inflammation, elevates triglyceride levels more profoundly and subsequently elevates bad LDL cholesterol. This becomes even more problematic when individuals consume quick release carbohydrates. Even when compared to fats, carbohydrates are associated with a great pro inflammatory activation pattern, through their effect on the fatty acid composition of lipids and membranes.

A recent study compared two low carbohydrate diets in overweight men both containing 18% carbohydrates/ 26% protein/ 56% fat, except in one diet plan 3 eggs were included daily oppose to the other removing eggs from the diet.

After 12 weeks interestingly the subtle variation of including eggs resulted in;

• The egg group loosing 5kg more body fat than the non egg group
• The egg group increased their good (HDL) cholesterol from an average of 47mg/dl to 57mg/dl and maintained total cholesterol
• The non egg group did not change any parameter of their cholesterol profile at all
• Plasma triglycerides when elevated lead to elevated cholesterol levels were decreased by 45% in both groups
• The egg group had improved insulin sensitivity

So in conclusion it can be safe to say that the inclusion of eggs as a protein source in low carbohydrate dieting is optimal for body composition goals and more importantly health related markers. The key is to restrict processed carbohydrates, eat high quality whole protein and avoid processed or isolated fats.