You have probably heard someone say, “Eggs are bad for you, and if you’re going to eat them, you should only eat the whites.”
This could not be further from the truth, and the egg yolk contains the most nutrition! Plenty of cherry-picked studies give eggs a devilish reputation and made them one of the most controversial foods. As an evidence-based dietitian, I’m looking at the data, and overwhelmingly it supports egg consumption.
Here’s what the data actually says about eggs:
- A study published in the American Journal of Clinical Nutrition illustrates that even for those suffering from type-2 diabetes or pre-diabetes, eggs did not influence risk factors for cardiovascular disease.
- The research shows eating eggs has little effect on cholesterol levels despite what misinformation online reports. Processed foods and low nutrient foods that are high in sugar negatively impact the “bad” low-density lipoprotein cholesterol levels (LDL).
Eggs are a rich source of nutrition according to a 2021 analysis published in Nutrients.
So, are eggs really good for me?
Anyone that claims eggs are bad generally don’t understand science or physiology. Here’s why you should be eating eggs.
- Eating eggs increases levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. Despite what you might have heard, cholesterol is good for us and protects against CVD by preventing cholesterol buildup in the blood! (Griffin B. A. ,2016)
- Yolks contain large amounts of lutein and zeaxanthin—the antioxidants that help reduce the risk of cataracts and macular degeneration—and Vitamin A, which also supports eye health!
- Eggs are rich in choline, an essential nutrient needed to produce acetylcholine— a neurotransmitter for memory, mood, muscle control, and other brain /nervous system functions.
- Eggs are a low-cost nutrient powerhouse. One egg contains 6g of high-quality protein and 5 grams of healthy fats. Protein helps build and maintain muscle along with increasing satiety, and good fat is key for hormone health.
- Eggs are rich in vitamins, which include vitamins A, B5, B12, D, E, K, and B6, folate, phosphorus, selenium, calcium, and zinc (which helps with wound healing and immune health).
- Eggs contain omega-3 FAs, which help reduce inflammation triggered by stress and exercise. Eggs also reduce triglycerides, a type of lipid fat in the blood.
The bottom line: you can (and should) safely consume 2-3 eggs daily! They are good for your body, brain, and mood!
Why 2-3 eggs?
-
- Protect against CVD and reduce inflammation
- Brain Health
- Eye Health
- Hormone health and satiety
- A budget-friendly way to build muscle and improve health!
- Rich source of nutrients for overall health and immune function
Visual aid folks: DOWNLOAD THE GRAPHICS HERE ON INSTAGRAM TO SHARE WITH A FRIEND!
In summary, eggs are not bad for you. What is actually bad for you is bad nutrition advice that is outdated. As a bonus, I had the privilege of being a guest on the Fitness Disrupted Podcast with Tom Holland which you can listen to here from our discussion from a few years ago.
We discussed the cherry-picked studies that give eggs a misunderstood reputation. It’s gold to listen to in the car or while you’re cooking your NWW Sweet Potato Egg Hash :).
In good health, faith, and fitness,
-Wendi A. Irlbeck, MS, RDN, LD, CISSN
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service
References:
Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. The American Journal of Clinical Nutrition, 2018; DOI: 10.1093/ajcn/nqy048
Papanikolaou, Y., & Fulgoni, V. L., 3rd (2021). Patterns of Egg Consumption Can Help Contribute to Nutrient Recommendations and Are Associated with Diet Quality and Shortfall Nutrient Intakes. Nutrients, 13(11), 4094. https://doi.org/10.3390/nu13114094