Often, I hear clients say, \”I like eggs, but my cholesterol is high\” or \”I usually eat egg whites each morning, aren't the yolks 'bad'?\” But when you are taking a look at the latest science, you'll see eggs can certainly be part of a healthy, well-balanced diet.

Although eggs were exonerated in recent years using their reputation like a hindrance to cholesterol, it's tough for individuals who are told one thing for decades to suddenly believe the opposite. Which was the situation with nutrition myths surrounding carbs, full-fat dairy or soy, for example.

THE SCIENCE

The 2023 -2023 Dietary Guidelines for Americans removed the advice of restricting dietary cholesterol to 300mg/day, due in part to some lack of evidence supporting a job of dietary cholesterol within the growth and development of cardiovascular disease (CVD). Prior, it was commonly hypothesized that because eggs were a source of dietary cholesterol – 186mg per one large egg – they were most likely to raise blood cholesterol and for that reason, CVD risk.

However, newer studies have challenged that notion, pointing instead toward high saturated essential fatty acid intake as the main offender in regard to cardiovascular disease risk, not dietary cholesterol. These two nutrients often go hand-in-hand, as animal products full of saturated fats, such as beef, butter and cheese, will also be full of cholesterol. Two exceptions for this include shrimp and eggs, that have really low levels of saturated fats.

The boat was rocked captured, though, whenever a study arrived on the scene in JAMA that suggested a higher consumption of dietary cholesterol or eggs was significantly associated with greater risk of coronary disease. News headlines everywhere were suddenly positioning eggs because the theif again.

But it's important to keep in mind all studies need to be taken into greater context. For example, in this JAMA study, all the dietary data used was self-reported by the individual study participants, meaning the likelihood of misreporting and measurement error is important. Itrrrs worth remembering that although this study adjusted for factors such as smoking, exercise plus some dietary patterns, it is very hard to adjust thoroughly for dietary patterns – particularly in an observational study exactly like it. What individuals may have been eating using their eggs – cheese, bacon, sausage, butter, etc. – might have influenced these research results.

THE CASE FOR EATING WHOLE EGGS

I always encourage eating the whole egg, as the yolk is full of vitamins and minerals. It contains choline, that is essential for cellular structure and neurotransmitter production, in addition to vitamin A, zinc, iron and vitamin D, for starters. For just 70 calories, one whole egg also includes about 7 grams of high-quality protein and less than 2 grams of saturated fat.

WHAT To consider When purchasing EGGS

Eggs have a wide range of price points, which is why you need to understand how to decode carton labels. If animal welfare is a priority for you, there are certain standards some companies and farms follow to promote health and wellness of their chickens and provide significant outdoor access. Another wonderful method to purchase high-quality eggs and support local businesses is at your local farmers market, where it's possible to talk to farmers about how exactly they raise their chickens.

THE BOTTOM LINE

It's always answer to remember dietary patterns in general are the most significant when it comes to long-term health, refusing to eat or avoiding any one food. Eggs could be a versatile, inexpensive supply of daily protein, and given the latest research, part of a well-balanced diet that includes a variety of colorful fruits and vegetables, whole grain products, legumes, nuts, seeds and other lean proteins.