For years, Indian kitchens have been at war with two culinary staples: eggs and ghee. A common belief, especially among older generations, is that these foods are a one-way ticket to high cholesterol and heart disease. But what if we’ve been looking at the wrong culprit all along?
Eggs have been unfairly villainized for their cholesterol content, leading many health-conscious eaters to ditch the yolk and embrace the egg-white-only trend. But according to Dr. Akshay Kashid, Consultant - Cardiology, Manipal Hospital, Baner, Pune, this isn’t necessarily the best approach.
“The idea that eating eggs significantly raises blood cholesterol levels has been largely debunked,” says Dr. Kashid. “Eggs contain essential nutrients like choline, vitamin D, and omega-3 fatty acids, which are beneficial for heart health.”
A Japanese study published in 2021 found that for most people, dietary cholesterol from eggs has little impact on blood cholesterol levels. Instead, trans fats and excessive refined carbohydrates play a much larger role in increasing the risk of heart disease. In fact, egg yolks contain good fats that help regulate LDL (bad cholesterol) and HDL (good cholesterol) balance.
Pure Ghee Is Misunderstood
Ghee is a staple in Indian cooking, but has been demonized due to its saturated fat content. However, research suggests that not all saturated fats are created equal. “Ghee contains healthy short-chain and medium-chain fatty acids, which the body metabolizes differently than long-chain saturated fats found in processed foods,” says Dr. Kashid.
"Ghee also has anti-inflammatory properties and may even help improve lipid profiles when consumed in moderation.”
A study in the Journal of Clinical and Diagnostic Research showed that people who included moderate amounts of ghee in their diets had improved HDL cholesterol levels, which is beneficial for heart health. Additionally, ghee contains butyrate, a fatty acid that supports gut health and reduces inflammation, which is a key factor in cardiovascular diseases.
Who Are The Real Culprits Behind Heart Disease?
While eggs and ghee have been unfairly blamed for heart disease, the real dietary villains are processed foods, refined carbohydrates, and trans fats. Studies indicate that excessive sugar consumption and highly processed vegetable oils contribute significantly to inflammation, a major driver of heart disease.
Moreover, lifestyle factors such as lack of exercise, chronic stress, and inadequate sleep have a greater impact on cardiovascular health than eating a few eggs or spoonfuls of ghee.
How to Eat Eggs and Ghee the Right Way
If you love eggs and ghee, there’s no reason to cut them out entirely. Instead, focus on moderation and balance:
- Eat whole eggs: The yolk contains essential nutrients that support brain and heart health. One to two eggs per day is considered safe for most people.
- Use ghee in moderation: A teaspoon of ghee in cooking can add flavour and health benefits without overloading on saturated fat.
- Pair with healthy foods: Avoid pairing eggs and ghee with refined carbs like white bread or deep-fried foods. Instead, consume them with whole grains, vegetables, and lean proteins.
- Maintain an active lifestyle: Exercise plays a crucial role in maintaining heart health and preventing cholesterol-related issues.
The fear surrounding eggs and ghee is largely rooted in outdated science. While excessive consumption of anything can be harmful, moderate intake of these traditional foods can be part of a heart-healthy diet. Dr. Kashid notes, “A balanced diet that includes natural, minimally processed foods, combined with regular exercise and medical checkups, is the best approach to maintaining heart health.”
So, before you say no to that comforting plate of ghee-laden dal or a hearty omelette, remember: It’s not about cutting out food, but about eating it the right way.
(Disclaimer: The information provided in this health article is for general informational purposes only and is not intended as medical advice. It is not a substitute for professional healthcare consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.)
References:
- https://www.mdpi.com/2304-8158/10/3/494
- https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-12-121
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