Delicious, affordable, versatile. Eggs pack a lot of punch as one of the world’s most popular foods. But did you know that it’s also one of the most controversial and polarizing? 

In the 1960s, eggs had been demonized for increasing the risk of heart disease due to their high cholesterol content. One egg yolk contains around 175 to 185 milligrams of cholesterol, which is more than half the 300 mg daily amount that the US dietary guidelines recommended. Also, remember when the low-fat diet was all the rage? Of course, eggs were vilified.

Thankfully, the years have provided clarity, and we now know the truth about eggs. Here’s why eggs are egg-celent, nutritious, and actually good for you.

Eggs do not cause heart disease

First, let’s address the big elephant in the room. Contrary to popular belief, eggs do not cause heart disease.

Historically, eggs have been considered unhealthy because they contain cholesterol.

However, after many years of careful study, researchers haven’t found a link between cholesterol to an increased risk of cardiovascular disease. Because of this, US, as well as the UK, have lifted their cholesterol restriction.

Instead, experts place an emphasis on limiting our intake of saturated fat (not cholesterol) to prevent heart disease. Foods that are high in saturated fat include foods with margarines, and deep-fried foods like pastries, cakes, and doughnuts.

Eggs, on the other hand, along with prawns, are the only food high in cholesterol that are low in saturated fat.

Also, it’s worth mentioning that the purview on cholesterol has shifted. We now consider cholesterol as a crucial building block in our cell membranes. Our bodies need it to produce necessary vitamins, such as vitamin D. Not all cholesterol is bad, and eggs have good cholesterol.

Eggs are incredibly nutritious 

Think about it: an egg is a biological structure intended for natural reproduction. Therefore, it contains all the necessary building blocks and nutrients to grow a baby chicken.

Not only are eggs rich in protein, it also contains vitamins, minerals, good fats, as well as various trace nutrients.

Let’s look at an egg’s nutritional facts. A large egg contains:

• Only 77 calories, with 5 grams of fat, and 6 grams of protein with all 9 essential amino acids.
• Rich in iron, phosphorus, selenium, potassium, magnesium, and vitamins A, B12, B2 and B5 (among others).
• About 113 mg of choline, a brain-healthy nutrient.

If you love eggs and would want to maximize the health benefits you get from it, make sure to get pasture-raised eggs. 

Pasture-raised is the gold standard for eggs. These eggs came from chickens free to roam around with sunlight, and were raised naturally, without using hormones or antibiotics.

Eggs can help improve muscle memory and mood

If not for the protein, consume eggs for vitamin D and the choline. Both aren’t easy to come by in a diet, especially choline.

In fact, data shows people usually under-consume choline, which is an important nutrient for memory, mood, muscle control, and general nervous system function. Vitamin D, on the other hand, helps us maintain healthy bones.

Egg are rich in unique antioxidants 

Egg yolks contain two carotenoids, lutein and zeaxanthin, that can help boost healthy vision. Research also shows they might even lower the risk of common age-related eye diseases like macular degeneration and cataracts. If you want a great source for eye health, combine eggs with a leafy green salad, which is another great source of lutein and zeaxanthin.

Eggs can help you lose weight

Compared to other food sources, eggs score high on the satiety scale. Because it’s high in protein, it keeps you full longer. No wonder it’s a popular food for those on a high-fat diet, or keto diet. Also, eggs can help slightly increase your metabolism, helping you burn more calories in the long run.

In a study, 30 overweight women either ate bagel or eggs for breakfast. The egg group ended up eating less for lunch for the rest of the day, and the next 36 hours.

In another study, overweight adults who were calorie-restricted were given either bagels or eggs for breakfast. After eight weeks, the egg eating group experienced 61% reduction in BMI, and 65% more weight loss. 

That said, eggs might be a great ally in weight management and weight loss, provided you’ll keep a well-balanced diet.

Is it okay to eat eggs every day? 

You might be thinking, okay great, eggs are good for me. Does this mean you can eat a lot of eggs?

Experts recommend to eat one whole egg per day. But if you look at breakfast or brunch restaurants, most of them will serve at least two eggs to go with your bread or rice. The question is, should you eat both eggs, or restrict yourself to one?

The answer depends on your health status. Research shows people can safely eat six eggs each week. But this egg allowance dips if you have health issues, like diabetes, high cholesterol, and heart disease. So, to be safe, monitor your egg intake, and consult your doctor,

Also, if you’re an egg lover, make sure to cook and eat it in a heart-healthy way. Like most nutritious foods, the health benefits can be negated by the cooking method you use, such as adding butter grease, bacon fat, and lard. For best results, use olive oil or other heart-healthy oils. (Check out heart-healthy oils here: Be a Know it “Oil”)

Mix eggs with a generous portion of veggies, and pair it with healthy sides like whole-wheat bread and mashed avocadoes.

The bottomline 

Despite its misunderstood and checkered past, eggs are now perceived as a nutritious, delicious, and loveable food. So, feel free to crack open those health perks, and enjoy an egg-celent dish for your health and wellness goals.

References:

https://www.bbc.com/future/article/20190916-are-eggs-good-for-you

https://www.eatingwell.com/article/7960178/what-happens-to-your-body-when-you-eat-eggs-every-day

https://www.healthline.com/nutrition/why-are-eggs-good-for-you#TOC_TITLE_HDR_5

https://www.nbcnews.com/better/lifestyle/ask-nutritionist-are-eggs-good-you-or-not-ncna981056

Photos from Pexels: Monserrat Soldu, Jane Doan, Ivan Samkoy, Dana Dentis, Krisztina Papp & Jenna Hamra