Are Eggs Good Or Bad For Your Health?

Why-Should-You-Eat-Pastured-EggsThe egg is one of the foods that have been most controversial subject among all nutritionists.

One argument says that ‘egg is good for you’ and the counter argument will say that ‘egg is bad for you.’[1]

The cholesterol factor in the egg is the bone of contention that heats up the augments for and against this super-food.  

The whole din of controversies on eggs were set in motion by the American Heart Association (AHA) which recommended not more than 300mg cholesterol intake per day to ward off the cardiovascular diseases.[2] 

A single large boiled egg alone contains about 185mg cholesterol. If this is the case, two eggs a day can give you heart diseases as per the recommendations of AHA.[3]

So the egg is bad for you. Can this be really true?

NO… not at all. 

AHA recommendation actually failed to state whether it is the good cholesterol (HDL) or bad cholesterol (LDL) that should be limited.

The cholesterol that is deposited into your blood and the cholesterol you eat are not equal anyways.

Keeping aside the cholesterol aspect; those traditional critics of the egg has actually failed to value the numerous health benefits this wholesome food has.

Let us have a look at some of the best health benefits of egg those make it one of the unavoidable food item that you should have it in your daily menu.

Eggs Are Good For Weight Loss

It may be bit surprising for you to know that egg is good for weight loss.

Whenever you have eggs included in your food; you are not going to feel hungry for many hours at least.

The egg is unusually filling and satiating.

Like the other protein rich foods, this food too contains most satiating macronutrient. 

Egg and meat are placed very high of on Satiety Index; they make you feel less hungry and help you in arresting the urge to have high calories food.[4]

In one of the studies on 30 overweight women, it was found that eating two eggs for breakfast made them feel full, and they ate very few calories for next 30 hours or more.[5]

There are also other studies in which the participants who were fed on egg breakfast showed a significant amount of weight loss results as compared to those were on bagel breakfast, in 8 weeks.[6]

In another controlled trial — the best kind of research – good things happened with people who took three eggs daily as part of a controlled weight loss diet.[7]

The important outcome of this study was a significant reduction in weight, improvement in blood cholesterol levels and a substantial decrease in inflammation.

The egg breakfast diet not only suppresses your appetite but also provides you with a whole lot of essential vitamins and nutrients.[8]

Always the protein rich food like the egg is good for quicker satiation and for creating reduced interest in high-calorie foods. 

Eggs Is A Nutritious Wholesome Food

The egg is amazing food that contains essential vitamins and nutrients excellent for health.  It is a nice food that contains most of the required nutrients in the little amounts each.[9]

Egg-NutrientsIn the below-given graph, you can see all the important nutrients that are contained in a single boiled egg.

It contains about 75 calories and 10 grams of protein and fats.

The white of the egg is pretty much only the protein and water.[10]

The egg yolk contains abundant nutrients, vitamins, and antioxidants that cannot be found in any other single food on earth.

The people, who have been opposing egg’s yolk for “hearty” reasons, should know that egg-yolk has Omega-3 fatty acid that is exceptionally good for the health of the heart.[11]

The Cholines nutrient, which is good for cell membranes and signaling molecules in the brain, is found in the egg yolk.

Nearly 100 mg of choline nutrient is found in a single egg yolk; it is the best natural source to get this nutrient that most of the people are lacking.[12,13]

The Cholesterol In The Egg Is Good For Health

3-large-eggsIn the past people frowned at egg as it was thought to be creating most of the cholesterol issues and heart diseases.

The old notion was that eating egg yolks will dangerously increase your blood cholesterol (even today most of the nutritionists hold on to this false impression).

The truth is something very different; all the cholesterols are NOT bad for the health.

Consuming cholesterol rich food like the egg does not necessarily increase the bad cholesterol in the blood.

Cholesterol is a very important nutrient that our body should have.

It contributes to building up cell membranes and body growth. It is also essential for producing many hormones.

The medical community and most of the people are very slow to reverse the outdated and hypothetical recommendations of American Heart Association on eating egg yolk.  

Eating egg has the least impact on heart diseases.  It is from the findings of recent medical researches done on thousands of people suffering heart ailments.

It is also true that ‘cholesterol set point’ already exists in our body; the liver usually produces more than 2 grams of cholesterol every day even without any cholesterol food we eat. 

When we eat more eggs, the brain signals the liver to produced lesser amount of cholesterol.[14,15]

The eggs actually do not increase the LDL Cholesterol level in any significant amount.

Egg contributes to the increase of High-Density Lipoprotein (HDL) cholesterol that is very important for our good health.

The good cholesterol (HDL) does not lead to the development of heart diseases or stroke.[16,17,18]

The many researches that were conducted on the implication of eggs’ cholesterol on health, it was found that two eggs per day can increase up to 10% HDL cholesterol in 6 weeks time.[19,20,21]

The cholesterol contained in a large boiled egg is not even 5% of the cholesterol that is naturally produced by our liver on a daily basis.

Egg Is Good For Your Eyes

If your eyesight is becoming weak and the vision is getting blared, probably your body lacks two very important nutrients found in the egg; Lutein and Zeaxanthin. 

These two are actually very powerful antioxidants that are very helpful in protecting the health of the retina by preventing cataracts.[22,23]

Right amounts of Lutein and Zeaxanthin nutrients wards off possibilities of macular degeneration and cataracts.[24,25,26]

Good-For-EyesAs we get older in age, it is good for us to have at least two eggs day for the better health of the eyes.

Vitamin A is another excellent nutrient present in the egg that can do a lot of good for your eyes.  Most of the gradual vision impairments’ cases occur mostly because of grave deficiency in Vitamin A.[27]

Egg Is A Good Source For Protein And Amino Acids

If you are into regular workouts in a gym to shed fat and build up lean muscles, you might have been advised by your trainer to include few ‘egg-whites’ in your daily diet plan.

The egg white is rich in high-quality protein that can be easily be absorbed by our body.

It is important that the body gets a regular supply of good protein for the regeneration and build up of every sort of cells and tissues in our body.

The egg is the best natural source of healthy protein. From a single large boiled egg, our body can get up to 6 grams of protein.[28]

The amino acid is the building block that helps the protein to grow and protect cells and tissues.

A greater part of our cells and tissues are made up of amino acids. They are very important for the body in carrying out many functions, and they determine even the structure of the cells.

The amino acids requirements of our body can be amply supported by the eggs we eat.

The proteins and amino acids in the egg are excellent for the body to build lean muscles, strengthening of the bones, cell structures growth and maintenance, besides maintaining balanced blood pressure level, etc.[29,30,31]

Egg Prevent Heart Diseases And Stroke

In the past, the nutritionists outrightly condemned eggs as the number one culprit for heart diseases and strokes.

The natural cholesterol found in the egg was thought to be the villain.

Thanks to the many scientific research and studies conducted in the past decades on eggs to unearth the goodness and importance of egg for good health.

Eggs-For-Heart-HealthI came across a synthesized result of 17 major studies, which included 263,938 participants in total; the results’ analysis claimed there is NO significant connection between consumption of eggs with heart diseases and stroke.[32]

The eggs may not be all that good for people with diabetes as it can increase the risk of heart diseases. This awareness is based on the statistical association of eggs’ impact on the person with diabetes; the exactness of this assumption is still under research.[33]

The Bottom Line 

In the end, it is good to note that most previous assumptions on eggs impact on health hazards are not really true. At least, this is what the latest studies and research suggest.Health-Benefits-Of-Pastured-Eggs

Eggs will not increase the LDL cholesterol as it was previously assumed to be. There is very rare possibility that eggs can cause heart diseases.

There are some studies suggest that people with diabetes, who already has a weak metabolism, could avoid having egg as food. The diabetes patients are more prone to heart diseases and the cholesterol found in the egg can aggravate heart diseases in them. 

Eating an egg or two is not going to make any big difference in cholesterol.

Going by the findings and recommendation of recent studies, up to 3 whole eggs per day is absolutely safe and healthy.

There is no evidence to prove that more eggs a day can cause any serious harm to health.

However, people with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4 may think of avoiding or minimizing the use of eggs.

There is a variety of essential vitamins and nutrients in the egg readily available for our body.

Not having egg in our diet is a big loss. If you avoid eggs, you may have to have a lot of other verities of diets to get the nutrients and vitamins found in the egg.

When you know about the great amounts of nutrients contained in the egg, I am sure you too will agree with me that there is hardly any other food that is as perfects the egg.

Lastly, keep these points in mind:

  • Don’t believe in the ideas of sensationalistic food-fads who are clamoring for banning the egg
  • Include eggs in your daily diet along with varied nutrient-rich whole foods
  • Eat 2 to 3 eggs a day and test your cholesterol levels after 60 days to see if the egg is really bad for you.

Sharing is caring!

9 Comments

  1. Petricia John November 14, 2015
  2. Ignacio October 13, 2015
  3. Leni Caris June 29, 2015
    • Cathy Fenster, M.Sc, RD Cathy Fenster (MD) August 3, 2015
  4. Nhi Cam June 9, 2015
    • Monica Apodaca July 7, 2015
  5. Chezarae Gaskill June 3, 2015
  6. Betty Gallagher May 20, 2015
  7. Cindy DeMink May 12, 2015