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  • Writer's pictureLisa Smith

The Truth About Eggs and Your Health

Updated: 5 days ago


eggs

Are Eggs Unhealthy?


Eggs – the nutritional powerhouses that offer more than just a tasty breakfast. Recent high-quality evidence from randomised controlled trials (RCT) and meta-analyses sheds light on the multifaceted benefits of eggs that transcends its shell to deliver nourishment, flavour, and a host of health advantages.


Cracking The Code!


Beyond their place on the breakfast plate, eggs stand as nutritional powerhouses, offering a myriad of health benefits that often go overlooked. Let's crack the code on recent high-quality evidence, exploring the complexities of egg consumption, and uncovering the truth about their impact on blood sugar balance, type 2 diabetes, cardiovascular health, body composition, and sustainability.


Is it Time to Celebrate the Egg?


In this blog post we'll delve into the nutrient-packed profile of eggs, understanding the vitamins and minerals that make them a remarkable addition to your daily diet.



Nutritional Value of Eggs: A Closer Look


1. Protein-Packed Breakfast for Blood Sugar Balance:

Embrace the savoury goodness of protein-based breakfasts for improved blood sugar balance. Eggs, rich in high-quality protein, supply essential amino acids crucial for muscle repair, promoting satiety and reducing the likelihood of energy spikes throughout the day.


2. Eggs and Type 2 Diabetes:

Contrary to some misconceptions, the latest studies reveal a nuanced relationship between egg consumption and type 2 diabetes (T2D). While observational studies suggested positive associations, RCT data showed no adverse effects on T2D markers. The nutrient profile of eggs, including biotin and choline, may contribute to metabolic benefits.


3. Cholesterol and Cardiovascular Health:

In the maze of information about cholesterol and cardiovascular health. Recent findings indicate that eggs, despite their cholesterol content, are associated with a null effect or a modest reduction in cardiovascular disease (CVD) risk. The cholesterol in eggs doesn’t necessarily translate to increased blood cholesterol, making them a heart-healthy choice for most individuals.


4. Body Composition and Satiety:

Eggs have shown promise in increasing muscle protein synthesis, thanks to their complete amino acid profile, and reducing fat mass, supporting optimal body composition. The high protein content also enhances meal satisfaction, potentially reducing overall energy intake for weight loss.


5. Sustainability and Planetary Impact:

Eggs emerge as an environmentally conscious protein source, boasting the lowest planetary impact among animal proteins. Choosing free range eggs aligns with sustainability goals, contributing to a healthier planet.




Eggs’ Nutrient Powerhouse: A Snapshot of Vitamins and Minerals


bowl of eggs

As well as protein, eggs provide vitamins A,B2, B12, niacin and vitamin E, zinc and iron.


Eggs are a rich source of essential nutrients, including:


Protein: Critical for muscle repair, maintenance, and overall body function.

Vitamin B12: Supports nerve function and aids in the production of DNA and red blood cells.

Choline: Vital for brain health, cell structure, and metabolism.

Biotin: Contributes to healthy skin, hair, and nails.

Vitamin D: Essential for bone health and immune function.

Phosphorus: Important for bone and teeth formation.

Selenium: Acts as an antioxidant, protecting cells from damage.

Lutein and Zeaxanthin: Support eye health by reducing the risk of age-related macular degeneration.



Eggs are a nutritious and versatile food. From supporting muscle health and body composition to heart-friendly properties and sustainable sourcing, eggs offer a host of health benefits. Break free from outdated myths and embrace the humble egg – including eggs in your diet can contribute to a healthier, more balanced lifestyle. There's lots of excellent egg recipes here.



Nutritional Therapy in Manchester


Lisa smith nutritionist

I am a BANT registered nutritionist and health coach, specialising in metabolic health and weight loss for midlife women. Cheshire Nutrition is based in Manchester. I work online with clients all over the UK & Europe.


The science-based health and weight loss programme, combined with online consultations, can guide you towards building sustainable and healthy habits, ensuring a happier and more vibrant life. Book a free online health review today!



References:


Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen's Eggs. Nutrients. 2023 Jun 7;15(12):2657. doi: 10.3390/nu15122657. PMID: 37375561; PMCID: PMC10304460.

Blesso CN, Fernandez ML. Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients. 2018 Mar 29;10(4):426. doi: 1Xia PF, Pan XF, Chen C, Wang Y, Ye Y, Pan A. Dietary Intakes of Eggs and Cholesterol in Relation to All-Cause and Heart Disease Mortality: A Prospective Cohort Study. J Am Heart Assoc. 2020 May 18;9(10):e015743. doi: 10.1161/JAHA.119.015743. Epub 2020 May 13. PMID: 32400247; PMCID: PMC7660855.0.3390/nu10040426. PMID: 29596318; PMCID: PMC5946211.

Kang JW, Zivkovic AM. Are eggs good again? A precision nutrition perspective on the effects of eggs on cardiovascular risk, taking into account plasma lipid profiles and TMAO. J Nutr Biochem. 2022 Feb;100:108906. doi: 10.1016/j.jnutbio.2021.108906. Epub 2021 Nov 18. PMID: 34801688.





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