To eat egg or not to eat egg, THAT is the question.
This might be the greatest debate of human history: The pro-egg versus the anti-egg.
I am not talking about vegans here, they have an entirely different opinion on eggs and animal products in general that doesn’t apply in this particular controversy. Here, I am talking about whether or not eggs are good for your health.
One day, you’ll read that you should stay away from eggs at all costs, the other you’ll be told that you should eat 3 eggs a day to stay healthy.
“Egg yolks are really bad for your cholesterol but they are kind of great too so don’t eat them but still eat some of them.” You get the idea.
So who should you trust? I decided to investigate and clarify that question so you know once and for all if you should or shouldn’t eat this mysterious food.
Let’s see what science says about it.
A lot of that controversy has to do with cholesterol. An egg contains around 185mg of cholesterol, which is more than half of the daily intake recommended by the FDA. (300mg)
On one hand, “anti-eggers” say that eating eggs raises your harmful LDL cholesterol and put you at risk heart disease. A study published in the Journal of Atherosclerosis Research even suggests that eating one egg per day is just as bad for your heart as smoking five cigarettes a day!
On the other hand however, different researches have shown that dietary cholesterol has very little to no impact on your blood cholesterol. Instead, what’s bad is saturated fat often found in what you eat alongside your egg. In the typical american breakfast, you’ll often have eggs with bacon or sausage and buttered white bread toasts. These in fact are most likely what cause high level of bad cholesterol.
In other words, consuming eggs every day is not associated with cholesterol problems or heart disease.
So now we know that eggs aren’t dangerous, but can eating whole eggs actually be good for you?
Researches suggest that yes, it is, and even the yolks.
Eggs yolks are full of nutrients, antioxidants, and vitamins. They contain 90 percent of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12 of the egg.
In addition, the yolk contains all of the fat-soluble components, such as vitamins A, D and E, not to mention the heart-healthy omega-3 fatty acids.
Moreover, eggs contain Choline, an essential element for cardiovascular and brain function. Eating more choline could mean less inflammation, heart disease, diabetes, alzheimer’s etc.
That being said, this is not a reason to get crazy and eat 3 whole eggs every single day.
As long as you are following a healthy diet and unless you have diabetes or a rare genetic disorder, eating eggs is not bad for you at all.
As for reducing your LDL levels, you’ll probably get a bigger payoff from reducing saturated fat and increasing fiber in your diet.
Eggs are cheap, convenient, and versatile, but just like anything else, you shouldn’t eat eggs only. Moderation is key.
That being said, you absolutely don’t need eggs in your diet to be healthy. I personally barely eat eggs, and I am completely fine. However, eating some will definitely not kill you (if you’re healthy).
Now that this is finally settled, there is another egg controversy that needs to be addressed. Should eggs be kept in the fridge or at room temperature?