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Eggs Get Hype for Helping Older People in Weight
Loss and Risk of Vision Loss
Dec. 1, 2004 Eggs, which not long ago were taking
a beating in nutrition circles, are touted today in the Journal of the
American College of Nutrition as helping older women in weight loss and
reducing the risk of cataract and age-related macular degeneration
(AMD).
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Earlier Story on
Eggs |
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An Egg a Day May Keep Macular Degeneration
Away
Aug. 18, 2004 An egg a day may help keep
age-related macular degeneration away, according to a new study
that says people are better able to absorb eye-healthy lutein
from eggs than any other dietary source.
Read the story
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Leucine, an essential amino acid found in high
quality protein like eggs, potentially provides a weight loss advantage
during dieting by helping to reduce loss of lean tissue, promote loss of
body fat, and stabilize blood glucose levels.
The study, which investigated the efficacy of two
1,700-calorie weight loss diets among women aged 45 to 57 years, found
that women who ate the higher protein breakfast foods including eggs,
low fat dairy and lean meats (containing 10 grams leucine daily) lost
slightly more weight, but of the weight lost, nearly twice as much was
fat compared to those eating a carbohydrate rich breakfast (containing 5
grams leucine daily).
In another paper published in the JACN supplement,
research shows that two antioxidants, lutein and zeaxanthin, may
significantly reduce the risk of cataract and age-related macular
degeneration (AMD).
In the research, eggs are cited as an important
dietary source of leucine as well as lutein and zeaxanthin and, in the
case of the latter two, research shows lutein and zeaxanthin in eggs to
be more bioavailable than from other food sources.
High Quality Protein Promotes Weight Loss
"We found that increasing high-quality protein in
the diet, like that found in eggs, dairy products and meats, provides a
metabolic advantage due to a high content of the branched chain amino
acid (BCAA) leucine," says article author Donald K. Layman, Ph.D.,
Professor of Nutrition, Department of Food Science and Human Nutrition
and Department of Internal Medicine, College of Medicine, University of
Illinois at Urbana-Champaign. According to Layman, both the amount of
high quality protein consumed, as well as the time of day it is
consumed, may play an important role in weight loss.
Layman found that unlike other essential amino
acids, leucine plays several key roles in metabolism. "Leucine is key to
the metabolic advantage of a higher protein diet because of its unique
roles in regulation of muscle protein synthesis and insulin signaling,"
says Layman. According to his research, eating more protein rich foods
like eggs and limiting carbohydrates helps burn body fat and control
hunger and cravings, leading to weight loss.
When limiting calories, Layman recommends daily
intake of protein above 1.5 g/kg of body weight (or above 102 grams of
protein daily for a 150-pound person); whereas the current Dietary
Reference Intake (DRI) for protein is about half that, set at 0.8 g/kg
of body weight (or 55 grams of protein daily for a 150-pound person).
Layman's research also suggests that increased use
of high quality protein at breakfast, in particular, maybe important for
the weight loss advantage of a higher protein diet. In a 10-week study,
Layman showed that eating a high quality protein breakfast while losing
weight helps maintain lean muscle mass, which is critical to long-term
weight loss and maintenance.
According to Layman, the findings may provide hope
to those battling obesity, which has been linked to increased risk of
diabetes, heart disease and other chronic diseases.
Eggs Promote Eye Health
The article concerning vision is a review paper
discussing two antioxidants, lutein and zeaxanthin, and the protective
role they play in reducing the risk of cataract and age-related macular
degeneration (AMD).
"Lutein and zeaxanthin, are concentrated in the
macular region of the retina and the eye lens, where they protect the
eye from harmful ultraviolet light," says article author Jeffrey
Blumberg, Ph.D., Professor of Nutrition and Senior Scientist at the USDA
Human Nutrition Research Center on Aging at Tufts University.
Blumberg says studies have shown that diets rich in
lutein may cut the risk of cataracts by up to 20 percent and age-related
macular degeneration by up to 40 percent. Although broccoli, kale and
other dark green leafy vegetables are good sources of lutein, one egg
yolk provides approximately 200 micrograms of lutein, and studies have
shown that lutein from eggs is 200 to 300 percent more bioavailable than
lutein from vegetable sources.
Cataracts are the leading cause of blindness in the
world and affect more than 20 million Americans age 65 and older.
Age-related macular degeneration is the leading cause among seniors of
irreversible blindness in the United States.
In addition, a number of preliminary studies have
found that lutein is available in both breast milk and the umbilical
cord plasma. This suggests that mothers transfer lutein to their fetuses
and newborns, providing them with this beneficial antioxidant. Future
studies should continue investigating the potential beneficial role of
lutein and maternal nutrition.
The December 2004 JACN Supplement contains
proceedings from the First International Scientific Symposium on Eggs
and Human Health: Transition from Restrictions to Recommendations,
sponsored by the Egg Nutrition Center.
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