When it comes to foods with confusing health messages, eggs may take the cake. Despite being a breakfast and baking staple, it was recommended to have only three eggs a week because they were once thought to raise cholesterol and contribute to heart disease. However, research has continued to develop, with these guidelines becoming less restrictive in 2015.
Increase ‘Good’ Cholesterol Levels
Eggs have more cholesterol than other foods, with about 186 milligrams (mg) in one large egg. Cholesterol is a type of fat in your blood, made in the liver and found in food. Cholesterol isn’t bad. However, having too much of it can build up in your body and raise your risk of heart disease.
“Now, we know that what really raises your cholesterol is saturated fat in the diet and not so much the cholesterol in foods,” explained Peter Schulman, MD, a cardiologist and professor of medicine at the University of Connecticut. Saturated fat is found in butter, milk, ice cream, cheese, and meat.
“When we eat cholesterol, it’s broken down in the gut. It’s not absorbed as a whole cholesterol molecule,” said Dr. Schulman.
Meanwhile, the body breaks down saturated fats into short chains of fatty acids. Fatty acids make up the fat in our foods and bodies. The gallbladder breaks down fat into fatty acids that the body absorbs. Fatty acids chains can link, which significantly increases cholesterol levels.
Another thing to consider is the low-density lipoprotein (LDL) cholesterol in eggs compared to high-density lipoprotein (HDL) cholesterol levels. LDL is bad cholesterol, while HDL is good cholesterol.
“Eggs raise the HDL to a greater extent than it does the LDL, which leads to a more favorable risk profile when it comes to cardiovascular risk,” noted Dr. Schulman.
Might Protect Against Heart Disease and Stroke
On top of cholesterol’s effects on the body, a 2018 study found that people who eat eggs aren’t worse off than those who don’t. In fact, the researchers didn’t find a connection between one-a-day egg consumption and heart disease, even in people whose genetics (traits passed down in families) put them at high risk.
The research suggested that eggs may even protect against heart disease. People who ate up to one egg per day had an 11% lower risk of heart disease than those who didn’t.
People who ate eggs daily also had a 26% lower risk of hemorrhagic stroke than others. A hemorrhagic stroke happens when blood vessels rupture and cause bleeding in the brain.
One large raw egg contains the following nutrients:
Calories
71.5
Fat
4.76g
Sodium
71mg
Carbohydrates
0.36g
Fiber
0g
Added sugars
0g
Protein
6.3g
Eggs are a good source of protein, which helps make and repair your body’s cells. High-protein foods also give you energy and keep you full.
“If you eat a breakfast that’s only high in carbohydrates and no protein, you’re going to be hungry again very quickly,” said Dr. Schulman. Instead, choose high-fiber carbs, like oatmeal, and add an egg or two for staying power, advised Dr. Schulman.
Eggs also contain nutrients like
- Choline: This is an essential nutrient that helps with memory, mood, and muscle control.
- Vitamin E: This protects your cells from damage.
- Vitamin D: This helps build bones and fight infections.
- Folate: This helps make red blood cells.
Egg allergies are one of the most common food allergies in children. People with an egg allergy should avoid consuming eggs. Still, some evidence suggests that cooked egg yolks have less protein and are less likely to cause an allergic reaction than egg whites.
Also, consuming raw or undercooked eggs increases the risk of foodborne illness. Foodborne illness may cause diarrhea, vomiting, and abdominal pain. Older adults, children, people with weak immune systems, and pregnant people are at risk of having complications from foodborne illnesses.
For example, in pregnant people, Salmonella infection may increase preterm delivery and impact fetal growth. Rarely, Salmonella infection causes bacteria to enter the bloodstream, also known as bacteremia. Bacteremia raises the risk of miscarriage. The infection can also be transmitted to the fetus and cause sepsis, a blood infection.
Vegan eggs are a sustainable option for people with egg allergies, those at risk of foodborne illness, and vegans. Some evidence suggests that vegan eggs can provide the same nutritional value as hen’s eggs.
Instead of storing fresh eggs in a tray or on the fridge door shelf, keep them in their carton. Storing fresh eggs in their carton in the refrigerator will keep them fresh for about three to five weeks.
There are several ways to prepare and eat eggs, including hard-boiled, scrambled, fried, and more. Try some of the following recipes to add eggs to your diet:
- Scramble eggs with a side of fruit and a healthy carb, like whole-grain toast.
- Cook a protein-packed vegetarian hash for breakfast.
- For lunch or dinner, top a salad with scrambled or hard-boiled eggs.
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