The SHOCKING Truth About Eating Eggs Daily [Heart & Artery Disease]
Aug 26, 2023
The SHOCKING Truth About Eating Eggs Daily [Heart & Artery Disease]
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Content
0.041 -> This is Dr. Tom Biernacki
0.917 -> And today I've got farm raised eggs.
3.211 -> I got Costco eggs.
4.671 -> These are the cage free eggs.
6.673 -> Then there's the generic cheap eggs.
8.466 -> I'm going to go over all the best
tips and tricks for eggs.
12.262 -> Are they healthy?
Are they good for your heart?
14.472 -> Do they raise your blood cholesterol?
16.266 -> Do they get you jacked like a bodybuilder?
18.518 -> What are the big mistakes
people are making?
21.146 -> We're going over all the myths,
all the secrets, all the latest studies
25.066 -> as of 2023.
26.735 -> And we're starting now.
33.7 -> Since
34.034 -> the 1960s, we've been told
that cholesterol is horrible for us
37.328 -> and we can get heart attacks
from eating too many eggs
40.457 -> that are arteries will fill up with fat
and that will get plaque and cholesterol.
45.17 -> And when should we drink them?
46.671 -> Like Rocky, how could we use them
to get jacked like this guy?
50.175 -> Should we eat them every day
or should we get them from a farm?
54.012 -> Should we get them at the store?
55.972 -> What's the pros? What's the cons?
57.766 -> This is just some of the stuff
we're going to talk about
59.726 -> and back it up with studies starting now.
61.811 -> So who am I to talk to you about eggs?
63.772 -> I've unfortunately had to do a lot of foot
and ankle surgery on diabetes,
67.525 -> people with metabolic disorders.
69.11 -> And I'm talking
like over 2000 procedures, people losing
72.238 -> toes, feet from metabolic disorders.
75.45 -> And my wife's a dietician.
76.993 -> She helps me double check these.
78.745 -> And I'm a medical director
at a few different clinics.
81.623 -> So, unfortunately,
I see this stuff every single day.
84.918 -> So it's really important to dispel
the myths about eggs
88.755 -> and get people as healthy as possible.
91.216 -> And these are the myths that even
blew my mind a little bit once I started
95.136 -> getting deep down into the research
96.763 -> because I was wrong
about some of this stuff too.
98.89 -> So, number one, are eggs
good or bad for the heart?
101.684 -> There's still some debate.
103.311 -> Do they raise cholesterol levels?
105.355 -> Should you avoid them
or should you be eating like six a day?
109.192 -> So when I look at the health statistics
for three eggs,
113.071 -> that's 561 milligrams of your daily
117.158 -> cholesterol value, that's 15 grams of fat.
121.621 -> So 23% of your daily fat,
that's 4.8 grams of saturated fat.
127.21 -> That's a quarter of your daily
saturated fat.
130.338 -> Should you eat the egg?
131.381 -> Egg whites only?
132.173 -> Well, we're going to go over
all this kind of stuff, plus a lot more.
135.718 -> Make sure to help me spread this
with a thumbs up, a comment.
139.097 -> Tell me your egg experiences.
140.515 -> Tell me what's good or not, because
I take those comments very seriously.
144.227 -> But here's the big scam.
146.354 -> In 1961, there was a guy, Ancel Keyes.
149.524 -> He talked about saturated fats
and dietary cholesterol.
152.694 -> He was kind of like the big leader
that got people off fats on to sugars in.
158.116 -> The myth is now challenged.
159.868 -> And there has been a lot of controversy.
162.453 -> Some people, not me specifically,
because I don't want to get sued,
165.748 -> have made corruption
and unethical practice
168.835 -> accusations
towards the health food industry.
172.505 -> And this specific guy.
For more information.
175.258 -> I'm inspired by books like The Big Fat
Surprise by Nina Teicholz
178.887 -> She goes over a lot of studies.
Dr. Ken Berry,
180.638 -> very well researched,
well into the new studies and
184.726 -> Dr. Shawn Baker at the same time.
186.477 -> These people live it, they're healthy
and they back it up with the studies.
190.023 -> There are specific debates on how
this was all corrupt studies
195.403 -> that guided this country
to adopt a high sugar, low fat diet.
200.783 -> Specifically,
the seven countries study Ansel Keyes
204.954 -> conducted the famous seven country study,
which looked at the relationship
208.75 -> between diet, lifestyle, cardiovascular
disease in different countries.
214.797 -> And critics said that Mr.
217.967 -> Keyes
specifically ignored certain countries.
221.888 -> So it's called the French paradox.
224.224 -> All the some countries that had high
fat had more heart attacks.
227.393 -> But France, they have a lot of cheese,
a lot of fat, a lot of butter,
232.065 -> relatively low heart attacks.
233.566 -> Hey, let's not include
that as part of our seven countries.
236.861 -> There's accusations of cherry
picking of data.
239.864 -> That data
from certain countries did not align.
242.617 -> And even beyond France,
this was used to inflate
246.663 -> dietary fat and heart disease statistics.
249.707 -> So not just that,
but he was a very influential figure
253.086 -> in saying
that America needs to reduce its fat
256.214 -> and help guide public policies.
259.759 -> Critics say that this was not proper.
263.263 -> And what it always comes down
to a conflict of interest.
267.892 -> It just so happens that almost every
single person making these recommendations
274.357 -> has financial ties to the food industry,
278.111 -> specifically the vegetable oil industry.
281.656 -> For this guy in particular.
283.741 -> So, listen,
if somebody is giving me a lot of money,
287.161 -> it makes it very hard for me
to say bad things about that person.
291.374 -> So if somebody wants to give me money,
I will say very nice.
294.46 -> No, I'm just kidding. Otherwise,
they couldn't make videos like this.
297.338 -> So Myth number one eggs are bad for heart
health due to cholesterol content.
302.719 -> Eggs have been unfairly demonized in
the past due to their cholesterol content.
307.015 -> And you can see what the points
I just made.
309.309 -> It has minimal impact on blood
cholesterol levels for most people.
313.271 -> And in fact, the highest level of study
is a systematic review
316.983 -> and meta analysis of large scale
studies and double blind studies.
322.155 -> They looked at 17 different studies
in the American Journal
325.199 -> of Clinical Nutrition in 2013
and found that consuming eggs
329.329 -> does not have hardly any impact on blood
cholesterol levels in individuals.
334.417 -> Eggs have as much cholesterol
as a Big Mac, but they decrease
338.004 -> cardiovascular disease, the decrease
diabetes, the decrease cancer rates.
342.759 -> You can't argue with these studies
at this point.
345.887 -> Another study published
in the Journal of Clinical Nutrition 2015
350.224 -> looked at a very large
prospective cohort of studies
354.062 -> and found that egg consumption lowers
the risk of type
358.483 -> two diabetes
and arterial issues in people.
362.236 -> Eggs need to be avoided by individuals
with high blood pressure.
366.157 -> This is false.
367.742 -> Eggs have been concluded in a heart
370.536 -> healthy diet
for individuals with high blood pressure.
373.581 -> A study published in the Journal
of Clinical Nutrition in 2016
378.211 -> analyzed data from the Framingham
Heart Study and found no association
382.382 -> and with the consumption of eggs
in developing high blood pressure.
386.803 -> So no extra heart disease,
no blood pressure.
389.972 -> paradoxically,
rather than causing heart attacks, eggs
393.893 -> actually prevent heart attacks.
396.104 -> So studies show this in population
studies, not just bench studies,
399.732 -> it will not clog up your arteries
and it will not give you a heart attack.
403.611 -> Myth: egg yolks
405.071 -> should be avoided due
to high cholesterol content.
408.574 -> And while egg yolks do
contain cholesterol, it is important
412.161 -> that they are very high in all the good
vitamins, minerals and antioxidants.
417.083 -> We dispelled the cholesterol myth.
So eat the yolk.
419.627 -> That's where all the great vitamins
and nutrition are hiding.
423.381 -> And this, specifically the egg yolks,
has been shown in a journal of the Academy
428.052 -> of Nutrition Dietetics National Nutrition
Examination Survey found that
433.516 -> these did not have any increased risk
in heart attack stroke in healthy adults.
439.439 -> The 2004 Rotterdam study
showed that low rates of heart disease
443.985 -> in people who eat eggs, cheese and liver.
447.155 -> So the answer is cholesterol
450.45 -> does not necessarily cause heart issues.
454.036 -> And that's shown
by the French paradox as well.
456.873 -> Or for the French eat lots of butter and
cheese but have lower heart attack levels
461.294 -> so that kind of speaks against
464.38 -> what Ansel Key's data
showed in the sixties and seventies,
467.925 -> which demonized
fat and cholesterol in America.
472.096 -> And in fact, only 50% of heart attack
victims have elevated cholesterol level.
477.143 -> Something to think about.
478.561 -> Studies now show that cholesterol itself
may not be harmful.
482.356 -> The problem happens when cholesterol
becomes damaged or oxidized.
486.861 -> So essentially cholesterol particles
as opposed to free oxygen radicals.
491.866 -> This is smoking processed foods, sugar.
496.204 -> This leads to plaque and atherosclerosis.
499.415 -> So it's not just cholesterol.
501.626 -> One thing I see in clinical light
is these types of plaque blockages.
505.379 -> This is really damage.
506.964 -> This is a picture of oxidization
and moving.
509.425 -> It's kind of the rust,
the damage that happens on pipes.
512.136 -> Same thing happens in your heart,
your legs.
514.847 -> It narrows those blood vessels.
516.516 -> The procedure back
there is called an angioplasty.
519.56 -> With a stent, you can basically expand it,
but it's impossible to Roto-Rooter
524.315 -> those out.
525.316 -> And in fact,
carnivore diet is very popular now.
528.861 -> And some of these guys have been eating
nothing but meat for like 5 to 10 years.
533.574 -> And our excellent shape,
they run triathlons,
536.41 -> marathons and lift weights every day.
538.829 -> It's not just cholesterol.
540.581 -> Another study showed that eggs
actually increase your good cholesterol.
544.961 -> So there's bad cholesterol, which is your
very low density lipoprotein.
549.257 -> And then there's good cholesterol,
which is your HDL.
552.134 -> Your HDL is your high density lipoprotein.
555.346 -> This actually grabs the bad cholesterol
and throws it out of your body.
559.767 -> And eggs
have the ability to increase your HDL.
563.896 -> Some cholesterol
like HDL, actually picks up the bad,
567.275 -> fat and damage in your body
and it returns it to your liver.
571.153 -> So your HDL in the top
left corner is mostly protein.
574.115 -> And you could see as it picks more up,
it dumps it
577.535 -> into the liver
and other areas for processing.
580.663 -> HDL picks up all that bad fat and damage
and drops it up in the liver.
585.459 -> So not all cholesterol is equal.
587.753 -> So what's the nutrition of an egg?
589.839 -> This is really the good part.
591.507 -> Eggs are known to be the number one
superfood.
595.511 -> They have a ton of protein.
597.68 -> So protein is amino acids.
599.515 -> They work with muscle strength,
repairing your tissues.
602.685 -> The average person is
said to need one gram
606.314 -> per kilogram
or about half a gram per pound.
610.151 -> So it's very important to get enough
protein and eggs are a good, healthy
613.779 -> way of doing that.
615.072 -> Look at all the nutrition that eggs have,
pretty much every vitamin,
618.784 -> and they are a true superfood
and not one to be ignored.
622.163 -> Eggs are high in mono unsaturated fats.
624.54 -> These are important for brain
function hormone absorption,
627.918 -> absorption of fat soluble vitamins.
630.963 -> Now, here's going to be one of the secrets
632.506 -> I talk about are omega three fatty acids.
636.302 -> They work on brain function
and lowering inflammation
639.639 -> and are actually shown to help
with weight loss in the modern world.
643.142 -> We have too much omega
six in too little omega three.
647.813 -> Eating good, healthy
farm raised eggs gets our omega three up
651.776 -> and I'm going to talk about that more
652.985 -> a little bit later
and the myths surrounding that.
654.945 -> So you get your minerals
which are iron, zinc and selenium.
658.574 -> It also helps with vitamin D3.
660.409 -> So in the winter time you get about 8.2
micrograms per egg,
665.122 -> which is about 30%
of your daily recommended amount.
669.126 -> And you also get vitamin K2,
which is very important for your teeth,
673.839 -> for your bones, for limiting calcification
in your arteries.
677.76 -> I have a great video
about vitamin D and vitamin K2
681.305 -> and how it decreases arterial sclerosis,
specifically calcification.
685.851 -> That's another way eggs
can actually make your arteries healthier.
688.979 -> Egg yolk contains between 67 and 192
micrograms of vitamin K2.
695.152 -> Eggs are also loaded
with the best nutrients
697.905 -> for nerve diseases
chronic nerve pain, chronic pain.
701.575 -> So make sure to get it in
for those issues.
703.703 -> Eggs also have choline calling
deficiencies can cause a lot of issues
707.957 -> like fatty liver,
kidney, pancreas, muscle deterioration.
712.586 -> And they also contain vitamins a, d,
716.549 -> e, k, k two, specifically the B vitamins.
721.137 -> They also contain lutein.
723.055 -> And Anthony, this is a great for your eye
health, for cataracts, for vision issues.
728.519 -> A myth that egg yolks should be
avoided is completely false.
732.314 -> Studies show egg yolk is very healthy
and in fact, even the vitamin K2
737.153 -> and other nutrients can actually make
your heart health stronger.
740.531 -> I believe the studies are conclusive.
742.158 -> The eggs are not bad for your heart.
743.909 -> And in fact, a lot of things like vitamin
K2 in the eggs
747.288 -> actually help your artery and heart
dramatically.
750.416 -> One third of all adults around
the world are said to be pre-diabetic.
753.836 -> Now eggs actually decrease
the risk of type two diabetes.
757.381 -> Type two diabetes is associated
with high heart and artery issues.
762.344 -> Eggs decrease that.
763.596 -> So another way eggs
actually improve heart and artery health.
767.725 -> Studies show that it decreases type
two diabetes.
771.896 -> Now, the two I'm holding here,
this one is free range.
775.608 -> It's actually on a farm.
777.359 -> This is cage free.
779.153 -> So what's the difference between these?
780.78 -> Should you spend the extra money on these
when you go to Costco?
784.366 -> Or should you buy directly from a farmer
or can you get the cheap ones
787.411 -> for like a dollar for a dozen?
788.829 -> Free range chicken specifically has more
vitamins and more omega three fatty acids.
794.46 -> Overall, you're still getting a lot
795.753 -> of good nutrition,
even with the store bought ones.
798.339 -> But the farm raised ones have a little bit
more omega three fatty acids.
803.761 -> Caged eggs are a little bit lower in omega
three fatty acids.
808.182 -> Thus it doesn't help your inflammation
as much.
811.143 -> I already talked about how we have
too much omega sixes and too little omega
815.064 -> threes. Now,
815.981 -> at the same time you could buy an omega
three supplement and make up for that.
819.068 -> There was a study where free range versus
commercial
823.072 -> showed that the caged ones
had much less omega three fatty acids.
827.493 -> So this white one is stored by it
and this is the one I got from the farm.
831.372 -> So realistically,
the one from the farm is harder to crack.
835.292 -> It's richer in yolk, has more omega three,
838.546 -> has more density
and has more shelf thickness.
841.632 -> My wife actually found a way
842.8 -> to get these for cheaper at the store,
so we get like 12 dozen dropped off.
847.346 -> That's like 144 eggs for a lot cheaper.
850.349 -> We're talking
like a couple bucks per dozen.
852.852 -> So there is ways to get them.
854.645 -> If you go to any church in America,
there is someone who has chickens
859.066 -> on their land. There
and will sell them to you.
861.652 -> That's another way of saying
eggs are a gift from God.
864.738 -> Unless you live in like New York City.
866.615 -> I can find ways to get these for cheaper
than just about any store.
871.161 -> So it might be worth looking into
if you're going to eat a lot of eggs
874.206 -> going forward.
875.249 -> So the study also showed
that the farm raised one, had 25%
879.461 -> more vitamin E, 75% more beta carotene,
883.048 -> and up to 20% more omega three fatty acid.
886.677 -> This also goes for other farm
raised animals.
888.846 -> So grass fed beef a little bit lower
in inflammation, causing
892.6 -> compounds higher in healthy fats.
895.769 -> Same with wild caught fish.
897.396 -> And we have a great video of our top
three fish
901.358 -> to eat and our top seven to avoid.
904.528 -> But the fish that are wild
caught are healthier,
907.615 -> less mercury,
no antibiotics, no crowded conditions.
912.036 -> And that's
kind of the benefit of the wild caught.
914.58 -> There is also a study in 2021
that showed grass fed milk
919.293 -> or milk from the farm
had much more nutrients,
922.421 -> including terpenoids,
phenols, carotenoids, tocopherols
927.051 -> These are anti-inflammatory, antioxidant
anti-cancer molecules.
932.514 -> Now, the next question is brown
eggs are more nutrition than white eggs.
937.227 -> The answer is no.
938.771 -> So generally the store bought ones
are white, and that makes the difference.
942.858 -> But when you buy it off the farm,
some can be white, some can be brown.
946.362 -> And there's no real difference
between the two.
948.656 -> But there is a difference
between the farm and the store and all.
952.743 -> That's according to the Journal of Poultry
Science in 2010 and 2015.
958.248 -> Another farm egg benefit is that they will
keep for two weeks on your counter.
962.503 -> You don't have to stuff your fridge full
so you could bulk buy a lot from the farm
966.882 -> and they should last
according to most studies.
970.01 -> Now, the next step is
how do you cook these eggs?
972.638 -> I know this is a mistake
I was making in terms of health issues are
977.267 -> what do you cook them in?
978.352 -> If you take a lot of canola oil
or vegetable oil and pour it in there,
983.023 -> that's where you're getting a lot
of the bad fats, a lot of the bad oils.
988.028 -> And that kind of mixes in
989.363 -> with a tiny little egg
that otherwise is just 75 calories.
993.534 -> Seen oils are very controversial now,
and what happens is oxidation
999.206 -> affects poorly unsaturated oils
more due to their chemical structure.
1003.46 -> This leads to increased inflammation.
1005.963 -> Specifically,
these are soybean oil, corn oil,
1009.425 -> canola oil, sunflower oil, grapeseed oil.
1013.679 -> Seed oils are tricky and controversial.
1015.931 -> I defer to Dr. Kate Shanahan.
1017.85 -> I really loved her chart
and she summarizes it well here.
1021.353 -> There's bad fats and oils
that you probably should not eat.
1025.065 -> Generally, if you focus to
what's on the good fat and good list here,
1029.528 -> these tend to work out
much better for you.
1032.823 -> This is a great list
that I tend to follow.
1035.242 -> I'm not going to deep dive into each one
It is possible to cook eggs
1039.163 -> with a lower temperature.
1041.457 -> You could use things like coconut oil
or you could cook without oils.
1046.003 -> So if you're a bodybuilder
1047.504 -> or if you're trying to lose weight,
for example, you might want to poach
1050.883 -> or boil your eggs
rather than cooking them all in oil.
1054.845 -> And I'll give you a tip that I use
when I get hungry late at night.
1058.223 -> Eating a hard boiled egg fills you up
rather than grabbing a bowl of chips
1062.061 -> and gorging,
1063.103 -> because eggs have that filling effect
and one eggs only about 75 calories.
1067.941 -> They are the ultimate diet
food for late night snacking for meat.
1072.446 -> That's just me.
1073.322 -> Now, here's a tip.
1074.031 -> Should you be like Rocky and chug
those raw eggs?
1078.327 -> So a myth is raw eggs are more nutritious
than cooked eggs.
1083.29 -> The fact is, while raw eggs are safe
to consume in certain preparations,
1087.503 -> like eggnog, cooking eggs
can improve their digestion and decrease
1092.216 -> the risk of foodborne illnesses
like salmonella in cooking them.
1096.178 -> Unless you really crush them with heat,
1099.807 -> cooking does not significantly affect
their nutritional con.
1102.476 -> Here's the bottom line.
1104.103 -> Are eggs bad for heart health?
1105.896 -> Absolutely not.
1107.022 -> Even though they have cholesterol
and saturated fat,
1109.608 -> these are not associated
with heart disease.
1112.528 -> They've done really in-depth studies
over decades
1115.531 -> with tens of thousands of people,
and there is absolutely no link.
1118.784 -> Put that one to bed and the people
1121.62 -> who initially said eggs were unhealthy
and fats were unhealthy,
1125.457 -> they had associations to the big food
industry.
1129.419 -> They got a lot of money.
1130.838 -> There's a lot of accusations of improper
behavior there.
1135.551 -> Consider your heart safe with eggs
and the vitamin K2
1139.429 -> and other nutrients that come will help
your nerves, your heart, your arteries.
1143.225 -> Without a doubt.
1143.976 -> So there's really nothing
that should tell you that their unhealthy
1148.021 -> cause of arteriosclerosis is high
sugar, oxidation,
1152.276 -> inflammation, processed foods.
1155.112 -> It's not the eggs.
1156.363 -> They have been unfairly demonized
in the studies overall prove this.
1161.076 -> There's also another huge study
out of China
1163.745 -> that looked at 1 million people
and they showed that egg consumption
1168.167 -> in 1 million Chinese people did not relate
1171.378 -> to any increased heart issues.
1174.548 -> So that's a study
in the British Journal of Nutrition 2020.
1179.011 -> They included data, 1 million
people in China and no link
1183.223 -> between heavy egg eating
and any type of heart disease.
1187.394 -> I mean, that's pretty conclusive
of 1 million people.
1190.189 -> No risk if you can try and get farm
1193.233 -> raised ones, There are ways to get them
cheaper than even in the store.
1197.112 -> But you can make up for that by eating
omega three fatty acid at the same time.
1202.034 -> If you're on a diet
and if you're doing it for health reasons,
1204.62 -> you might want to poach or boil your eggs
instead of frying them with seed oils.
1210.042 -> Or you could use potentially coconut oil
or other ones.
1213.42 -> This is the big secret people trying rely
on chemistry and fancy interpretations.
1218.592 -> But we have the population data.
1221.22 -> We know lots of people eat eggs
every single day in large quantities
1225.39 -> and they do not have heart problems.
1226.934 -> And this is proven beyond a doubt.
1228.977 -> It's healthy, healthy people
that exercise eat it repeatedly every day.
1234.149 -> They share their results.
1235.692 -> We don't have to rely on pseudoscience
and chemistry interpretations anymore.
1241.114 -> But the reality is
I follow a lot of people on Twitter.
1245.077 -> I love seeing what people are eating
and the results are getting.
1248.747 -> There's Dr.
1249.373 -> Sean Baker who leads the carnivore diet.
1252.125 -> This guy is a physical specimen.
1254.086 -> He's jacked
and he posts food every single day.
1257.089 -> This guy eats like 6 to 12 eggs every day
as well as a steak.
1261.176 -> And I think he's done this
for eight straight years.
1263.637 -> He runs, he lifts weights every day.
1265.931 -> He's in phenomenal shape.
1267.099 -> And there's so many people that post this.
1269.977 -> The reality is one or two
could be making it up, but
1272.771 -> it's so many people to do this
consistently.
1275.983 -> I think it's impossible.
1277.234 -> So that's the shocking truth
and might completely wrong.
1280.737 -> Or am I getting this right?
1282.447 -> Hit me up in the comments and let me know.
Source: https://www.youtube.com/watch?v=86vr-pmzwtY
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