Eggs – Good or Bad For You?

Data for these reports come from the Tufts University Friedman School of Nutrition Science and Policy.  I consider their publications to be extremely well researched.

Eggs: the protein in eggs provides all the essential amino acids your body needs as well as essential nutrients such as biotin, selenium, vitamins B12, A and D, iodine, potassium and phosphorus.  Egg yolks are high in lutein and zeaxanthin that may help to protect against age-related macular degeneration.

The controversy about eggs comes from the cholesterol in the yolk.  Too much LDL cholesterol in the blood can lead to a build-up of plaque in the arteries, increasing the risk for heart attack and stroke. Recent research has shown that for most people dietary cholesterol is not significantly related to LDL cholesterol in the body.  Saturated fat in the diet is more of a problem. 

Studies published in the last year have shown data on both sides of the subject of eggs in the diet.  Here is a prudent way to look at it.  If you have diabetes, have had a heart attack or are at high risk for heart disease, talk to your doctor about avoiding eggs altogether.  Enjoy an egg white omelet.  Get tested for diabetes if you are overweight or obese – many people have diabetes without knowing it.  

If you are not in the high risk category, eat eggs in moderation.  The American Heart Association suggests no more than one egg a day. Avoid unhealthy sides with your egg, such as bacon, ham, sausage, white bread or other refined grains, or fried white potatoes.  Eat eggs with vegetables, beans and whole grains instead. Store eggs in the refrigerator. Cook them until the yolk is firm to decrease the risk of salmonella infection.

Saturated fat is found in butter, lard, cheese, meats, chicken with the skin, and many baked good such as doughnuts, piecrusts, frozen pizza and cookies.   Fast food restaurants use trans-fats for frying because the oil can be used over and over again. Avoid when possible. Read the label on processed foods and margarine to look for partially hydrogenated oil. Avoid it.  Coconut oil is a saturated fat that many people enjoy because of its distinctive taste.  According the Dr. Walter Willett of the Harvard School of Public Health – “for now, I’d use coconut oil sparingly.  Most of the research so far has consisted of short-term studies to examine its effect on cholesterol levels.  We really don’t know how coconut oil affects heart disease.  And I don’t think coconut oil is as healthful as vegetable oils like olive oil and soybean oil, which are mainly unsaturated fat and therefore both lower LDL and increase HDL.  Coconut oil’s special HDL boosting effect may make it ‘less bad’ than the high saturated fat content would indicate, but it’s still probably not the best choice among the many available oils to reduce the risk of heart disease.”

Sadja Greenwood, MD, MPH