Breakfast villains, right? We have often demonized eggs thanks to their cholesterol content. But what if everything you thought you knew about eggs was wrong?
Recent research suggests the story isn’t quite so black and white.
In this article, I’ll examine the science behind eggs and cholesterol and explore why they might not deserve their bad rap.
We’ll delve into a recent study, unpack the role of dietary cholesterol, and explore the many health benefits eggs offer.
What Happens If You Eat a Dozen Eggs Weekly?
Eggs are packed with lean protein but have high cholesterol amounts.
Do they belong to a heart-healthy diet?
The answer may surprise you:
A new preliminary (not yet peer-reviewed) study found no significant difference in cholesterol levels between people who ate a dozen fortified eggs and those who ate fewer than two eggs weekly.
The study, which lasted four months, randomly assigned participants to either group.
Study Details
The new study is challenging what many of us thought about eggs and heart health.
Researchers followed 140 people aged 50 and older who either had heart disease or were at high risk for it.
Half the group ate about a dozen specially-fortified eggs each week, while the others rarely ate eggs at all.
After four months, there wasn’t a major difference in cholesterol levels between the two groups.
More Study Details
Here’s what makes this interesting:
- Fortified Eggs: The egg-eaters enjoyed eggs with less saturated fat and more vitamins and minerals.
- No Harm, Maybe Some Benefit: Eating these fortified eggs didn’t hurt short-term heart health, and there might have been some perks. For example, the egg-eaters saw a slight decrease in markers of heart damage and insulin resistance and a boost in some vitamins.
- No Big Change in Cholesterol: The main surprise? Cholesterol levels stayed similar between the egg eaters and those who rarely ate eggs.
- Possible Perks Beyond Cholesterol: The folks who ate the fortified eggs also saw other interesting changes. Their overall cholesterol levels decreased significantly, along with markers of how well their bodies used insulin (insulin resistance) and potential heart damage. They even got a boost in their B vitamins!
The researchers are cautious because the study needs verification on a larger scale.
Still, they hint that these fortified eggs might be especially helpful for older adults and people with diabetes.
My Take – Eggs: What You May Get Wrong
First, Eggland’s Best funded the study.
The good news? Eggland’s Best boasts a nutritional upgrade compared to regular eggs. Here’s the breakdown:
- Lighter on Saturated Fat, Lower in Calories: They have less saturated fat and fewer calories than ordinary eggs.
- Vitamin Powerhouse: Compared to regular eggs, Eggland’s Best Eggs pack a punch with ten times more vitamin E, more than double the omega-3 fatty acids, double the amount of vitamin B12, and six times more vitamin D.
The bad news? An obvious potential conflict of interest.
Second, the study is small (and conducted in a single center). Peers still need to review the research investigation.
Third, the study relied on subjects’ self-reporting of their egg consumption.
Fourth, this is not a blinded study. Participants knew their research group, which may have affected their diet (and other) behaviors.
Finally, if you have heart disease or diabetes, please check in with your health provider about specific recommendations.
Eggs are an excellent source of protein.
Moreover, they are rich in micronutrients, including B vitamins, choline, and omega-3 fatty acids.
Thank you for reading “Eggs: What You May Get Wrong.”
