The humble egg is a nutritional powerhouse, providing high levels of protein and B-complex vitamins. It also has few calories and can be prepared in a variety of ways. Without this versatile ingredient, fresh toast, meringue, quiche, waffles, marshmallows, and other treats would not taste the same.
On the same day, some of us eat eggs for breakfast or as a snack between meals, add egg powder to smoothies, and cook with eggs. Simply put, it is all too easy to go overboard. According to MyFoodData, one raw egg contains approximately 72 calories, 5 grams of fat, 6 grams of protein, and almost no carbs, making it suitable for most diets. You'll also get 15% of your daily vitamin B5 requirement, 20% of your daily vitamin B12 requirement, and high choline levels. The issue is that eggs are high in cholesterol, a waxy substance that can clog arteries.
Eggs have a bad reputation due to their high cholesterol content, which is a potential risk factor for cardiovascular disease. However, the research is conflicting. A 2022 study published in the journal Circulation, for example, discovered that eating one large egg per day can increase the risk of heart disease. According to the Physicians Committee for Responsible Medicine, other studies found a link between egg consumption and diabetes, cardiovascular problems, cancer, and overall mortality.
The issue is that most studies did not consider the participants' diets or other lifestyle factors, such as smoking or drinking habits. Furthermore, some people eat eggs with bacon, ham, and other high-fat or high-sugar foods, which may increase their risk of heart disease, according to the Mayo Clinic. It is also important to note how the eggs are cooked. It's one thing to eat boiled or steamed eggs, but it's quite another to fry them in butter.
Last but not least, according to the journal Nutrients, recent research indicates that dietary cholesterol has little or no effect on blood cholesterol levels. On the contrary, eating eggs may reduce the risk of heart disease, high cholesterol, and death from any cause. According to The American Journal of Clinical Nutrition, eating more than 12 eggs per week for three months did not increase C-reactive protein, blood glucose, cholesterol, or triglyceride levels in people with type II diabetes or pre-diabetes.
"The cholesterol in egg yolks is high, but it is not the cholesterol in food that significantly raises LDL [the "bad"] cholesterol. The main issue is saturated fat, which is found in foods such as cream, butter, bacon, fatty meats, and poultry skin, as well as trans fats, which are found in processed foods such as deep-fried foods and many commercial pies and pastries — these fats increase the liver's production of LDL cholesterol "Sonia Middleton, a dietitian, told Good Food. She also warns that eating eggs with bacon and trans fat-rich foods will most likely raise bad cholesterol levels.
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