Eggs Unscrambled

Since the 1970’s, the humble egg has been vilified and shunned for years because health professionals believed the yolks, which are high in cholesterol, raised the blood cholesterol levels of the population. For decades we were told eggs are a no-no food and to be eaten sparingly, however despite lowering our egg consumption, the rate of heart disease and cholesterol levels of the population still increased. So are eggs really the issue?

Nope! The well meaning doctors and scientist got it wrong. As technology has advanced, current research has cleared the egg’s name, with a number of studies seeing no or an insignificant change in participant’s serum cholesterol levels from egg consumption; in fact studies have shown the egg has some surprising health and weight loss benefits.

What are the health benefits of eggs?

Cholesterol

The most common misconception is that eggs raise cholesterol, this is only half true, it does raise cholesterol but the good type, HDL cholesterol - which the body uses to remove LDL cholesterol from the arteries to avoid blockages, heart attacks and strokes.

However like always, there are exceptions to this finding, the risk of cardiovascular disease increases with egg consumption if you already have elevated cholesterol level or have a high sensitivity to cholesterol.

It’s worth keeping in mind that a single egg has approximately 5 grams of fat (1.5 grams saturated fat an no trans fats). A packet of salt and vinegar Samboy chips have 13.4 grams of fat (6.2 grams saturated fat), meaning a 45g packet of chips would raise your cholesterol levels higher than a hard boiled egg could even dream of!

Improve Memory

Eggs are a great source of vitamin B12 which contributes to brain function. Researchers believe memory or cognitive decline is accelerated when the body has low levels of B12. Eating eggs is an effective way of boosting B12 levels in the body.

Breast Cancer Protection

Researchers suspect that a compound in eggs named choline could be beneficial in reducing the risk and growth rate of breast cancer of offspring when the mother consumes eggs whilst pregnant.

This hypothesis was conceived when a 2008 study found that pregnant rats which were given a higher dose of choline had offspring who’s breast cancer tumours grew at a slower rate than the rats who’s mothers had no or small amounts of choline.

Eye Health

Eggs have a high level of Lutein and Zeaxanthin, weird sounding words I know, but these two are carotenoids which can help protect against cataracts and age related macular degeneration by protecting the eye from UV damage. These carotenoids are found in the yolk, so don’t avoid eating egg yolk!

Eggs and weightloss

Now, probably the topic you wanted to know most about, how eggs can help me lose or control weight?

Each egg has approximately 70 calories and supplies us with quality protein, omega 3 and loads of vitamins and minerals. Studies show that an egg breakfast, when combined with a low calorie or energy-deficit diet, helps an individual lose weight. Eggs are also a great weight management food because the fat and protein in an egg makes us feel fuller for longer and satisfies our hunger more than other foods such as crackers or bagels, reducing our overall daily calorie intake.

How many eggs can I eat?

The Australia Heart Foundation does err on the side caution and recommends a healthy adult consume no more than 6 eggs per week (previously, we were told no more than 2 eggs per week). However anecdotally there are lots of people who consume many more than the recommended amount and have no health problems. So it’s important to eat according to your body and lifestyle. A regular cholesterol and blood test with your GP can help you determined if the quantity you are eating is too many or just right.

When not to eat an egg?

Eggs are not for everyone, those with allergies – obviously won’t be cracking open an egg anytime soon.

Those with diabetes or cholesterol problems should strictly limit consumption to one daily or a couple every few days with definitely NO MORE than 6 per week.

People with kidney problem, may be told by their doctor to avoid eggs, as eggs are high in protein and could potentially place additional strain on kidney functions.

The extremely elderly or pregnant women shouldn’t avoid eggs but they should avoid runny yolks, as bacteria such as salmonella can be found in eggs, they should have their eggs well cook or hard boiled.

Eggs are no longer the evil food we once thought, they are nutritious, easy to prepare, have a long refrigerated shelf life and are inexpensive. You can get small, medium, extra large, free range, barn laid, cage less, there is a type of egg for everyone. A healthy adult runs no risk of ill health by consuming eggs but gain plenty of health benefits. So now you know the truth, you don’t have to be chicken of eggs!