Eggs are a good source of protein and healthy fats, but will incorporating eggs into your diet raise your cholesterol? It seems with every passing year, there is another study and another opinion about whether eggs are good for you or not. That can make it much harder to make healthy choices about your diet.
However, by taking a closer look at the research and science behind those claims, you can make the best decision for you and your family about eggs.
- What does science say about eggs?
Although recent large studies claim that eating eggs increases your risk of cardiovascular disease, other major studies have shown eggs to have no effect on heart health. Importantly, all of these studies are observational, which means that they didn't account for all of the other factors (confounders) that could go along with eating eggs. For example, the healthiness of eggs will vary quite greatly if you eat eggs with bacon. Or, there could be genetic factors that influence your cholesterol response to eggs, which could affect whether eggs are good for you or not. Ultimately, this means that it doesn't come down to whether eggs are inherently good or bad; a lot depends on how eggs fit into your existing diet.
- What are the risks of eating eggs?
Historically, the biggest concern about eating eggs was the cholesterol. Each egg contains 180mg of cholesterol, which is about half the recommended daily intake for most Americans. Despite this, in most cases, eggs themselves are not the main culprits of high cholesterol. Additional sources of cholesterol and fat in the classic American diet, which often accompany eggs (such as bacon and butter), may significantly add to your risk of heart disease. Of course, too many eggs can be a problem, so moderation is also important.
- How many eggs should I eat?
For most people, eating less than seven eggs per week is safe. Multiple studies have shown that this amount will not significantly increase your total cholesterol over time. What you eat with eggs is critical as well. A combination of high fiber foods and natural sources of fat and protein, such as eggs and lean meats, is a better option than high-cholesterol, high-fat foods such as red and processed meats. If eggs make your diet relatively healthier and help you avoid other high-sugar or high-fat breakfast foods, then they may be a good choice for you as a nutritious source of vitamins and antioxidants, as well as a healthy source of cholesterol.
- What if I already have high cholesterol or diabetes?
The great variation in how individuals respond to eating eggs is largely due to genetics, environmental factors, eating habits, and more. Most clinicians agree that overall diet, lifestyle, and medication compliance are more important markers of cardiovascular health than whether or not eggs are a part of one's diet. As a result, adhering to a healthy diet (that may use eggs as an alternative to more high-fat, high-cholesterol foods) can be an important part of the diet of those with existing risk factors for heart disease.
- Is there a right way to prepare eggs?
Remember that not all preparations of eggs are made equal. A sausage, egg, and cheese breakfast sandwich may have the same amount of cholesterol as an over easy egg with fruit, but it will have more than three times the calories! If you want to eat eggs safely, make sure that they are part of a healthy, balanced, nutritious diet.
When there are so many different opinions about a particular food, it can be difficult to know whether you should incorporate it into your diet or not. Thinking about it in terms of moderation and your diet as a whole can help you decide if foods like eggs can be a nutritious - and delicious - part of your diet.
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