“Are eggs good for you? Let’s find out!”

Written by Dr Harold Gunatillake FRCS, FICS, FIACS, AM(Sing), MBBS(Cey).
Order of Australia-2022: Health writer to the Sri Lankans worldwide.

The new guidelines track the changing views of many nutritionists, who now believe that eating cholesterol-laden eggs may not significantly affect the cholesterol levels of healthy adults or increase their risk of heart disease.

“Why do nutritionists frequently alter their opinions on eggs?”

Egg yolks contain some fat, but the white hardly includes any. One average egg (58g) contains around 4.6g fat, about a teaspoon. Only a quarter of this is saturated fat, which raises cholesterol levels. So, the quantity of saturated fat in eggs hardly increases blood cholesterol levels.

A large egg yolk contains approximately 275 mg of cholesterol—near the recommended daily limit of cholesterol intake. The 2015–2020 Dietary Guidelines for Americans removed dietary egg consumption limitations.

When healthy individuals consume foods containing cholesterol, the liver decreases its production of cholesterol. Therefore, eggs can be included in a heart-healthy diet without significant concern over their cholesterol content.

The cholesterol in your blood comes from two sources: the foods you eat and your liver. Your liver makes all the cholesterol your body needs.

Generally speaking, as part of a healthy, balanced diet, most people should be fine eating two eggs per day with no guilt, as the cholesterol in eggs does not significantly affect blood cholesterol. Limiting the amount of saturated fat you eat is much more critical. Too much-saturated fat can raise the cholesterol in your blood.

It’s important to note that eggs are not rotten for you, so don’t let that idea stick in your mind.

According to federal guidelines, eggs are not only nutrient-dense but also a healthy source of protein, grouped with lean meats, poultry, seafood, legumes, and nuts. In fact, eggs are one of the few foods that are considered a complete high-quality protein source, containing all nine essential amino acids. The term ‘Essential’ signifies that these amino acids are crucial for our body’s functioning and cannot be produced internally, underscoring the importance of including them in our diet.

“From a climate perspective, eggs are better to eat than beef, but are worse than legumes and other plant sources of proteins,”

Cardiovascular health

One systematic review and meta-analysis of egg consumption found that a higher consumption of eggs (more than one egg/day) was associated with a significant reduction in the risk of coronary artery disease.

Eggs have been known to and enjoyed by humans for many centuries. Jungle fowl were domesticated in India by 3200 B.C.E. The first domesticated fowl reached North America with the second voyage of Columbus in 1493.”

Of course, cholesterol was not considered a factor in heart disease, and it was unheard of.

However, about 50 years ago, there was a sharp drop in egg consumption. This was due to a fear that eggs might increase cardiovascular risk, suppressing sales for decades. People were made to believe that it was a ball of cholesterol.

When records of egg consumption began in 1945, people in the United States ate an average of one egg daily. After years in the doghouse, eggs are making a welcome comeback. Consumption has increased by 15% in the U.S. in the last t20 years, with a similar uptick in the United Kingdom.

Eggs are packed with essential nutrients, including trace elements. They also contain beneficial antimicrobial, antioxidant, and anti-inflammatory compounds.

As I said, eggs were believed to be cholesterol balls. Scientists thought consuming high-cholesterol foods was bad. Broadly, the evidence came in three flavours.

First, animal studies showed that high-cholesterol diets increased blood cholesterol levels, leading to atherosclerosis, a buildup of fatty substances on the walls of arteries.

Second, scientists found evidence that, on a population level, people who consumed high-cholesterol diets had higher rates of cardiovascular disease.

And third, clinical studies showed that eating cholesterol increased cholesterol levels in the blood.

These three strands combined make a compelling case.

Today, dietary cholesterol has little influence over cholesterol levels in the blood at regular intakes.

By 1995, the significant sources of health recommendations in the U.S., including the AHA and the Dietary Guidelines for Americans, all agreed: You shouldn’t consume more than 300 milligrams of cholesterol per day, while institutions in other parts of the world, including the U.K. and Australia, discarded it. Egg yolks are one of the few foods that naturally contain Vitamin D.

Eggs are a great food for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea and the surface of the eye.

Eggs are a great source of vitamins C, E, and lutein. As mentioned earlier, they also contain zeaxanthin, another carotenoid related to lutein.

Regarding foods that support eyesight, eggs are high on our list. They have an optimal combination of nutrients for fighting macular degeneration and diabetic retinopathy.

For vision benefits, the 2020 cohort study indicated that two to four servings of eggs weekly could lower a person’s chances of developing AMD. However, dietitians say people can consume more eggs daily.

As far as brain function is concerned, eggs are one of the best dietary sources of choline, a nutrient vital for brain development and function. Choline intake during pregnancy supports fetal brain development; for adults, it may support cognitive function.

If you drop an egg on the floor, sprinkle it heavily with salt for easy cleanup.

Always keep your eggs in the fridge.

Eggs are a complete source of protein, providing all nine essential amino acids necessary for the human body. They are also rich in vitamin B12, riboflavin and selenium.

Heart Health: Some studies suggest that moderate egg consumption may be part of a heart-healthy diet. Eggs can help to raise HDL (good) cholesterol and contain nutrients that may lower the risk of heart disease.

Including two eggs in your daily diet is considered a healthy practice. Eggs are a great source of protein and several other essential nutrients required for maintaining good health. So, if you want to add a nutritious food item to your diet, eggs should be on your list.

I hope you found this information helpful. So, with no guilt, please enjoy two eggs every day.

A hard-boiled egg is a handy high-protein snack for people with diabetes. The protein helps keep you full without affecting your blood sugar.

Protein not only slows digestion, it also slows glucose absorption. This is very helpful if you have diabetes.

Eggs protects your liver

It is estimated that Fatty Liver Disease, also called NAFLD (non-alcoholic fatty liver disease), affects one out of five people globally. It is high among Sri Lankans. It’s becoming a huge problem and is a significant risk factor for liver failure, diabetes, heart attacks, and even cancer. Powerful nutrients in eggs can protect your liver.