Eggs are coming out of their shells
They may be far less harmful – and potentially more beneficial – than previously thought. Should you eat more?
Good news for bones
Researchers followed nearly 19,000 adults and found that those who ate 1.5 eggs a day had significantly stronger bones compared to those who avoided eggs entirely – displaying a 72% higher bone density at the femur and an 83% higher bone density at the spine.
These findings challenge previous assumptions about the risks of eating eggs and highlight their role in promoting bone health, particularly in adults at risk of osteoporosis.
Eggs have long been blamed for high cholesterol, leading them to be considered a contributor to cardiovascular disease (CVD).
However, University of South Australia (UniSA) researchers have shown it’s not dietary cholesterol in eggs but the saturated fat in our diets that’s the real heart health concern.
In a world-first study, the researchers examined the independent effects of dietary cholesterol and saturated fat on LDL cholesterol (the “bad” kind), finding that eating two eggs a day – as part of a high cholesterol but low saturated fat diet – can actually reduce LDL levels and lower the risk of heart disease.
CVD is the leading cause of death worldwide, responsible for nearly 18 million deaths each year. In Australia, one person dies from CVD every 12 minutes, accounting for one in four of deaths nationwide.
Lead researcher, UniSA’s Professor Jon Buckley, says it’s time to rethink the reputation of eggs.
“They’re unique – high in cholesterol, yes, but low in saturated fat. Yet it’s their cholesterol level that has often caused people to question their place in a healthy diet,” he said.
“In this study, we separated the effects of cholesterol and saturated fat, finding that high dietary cholesterol from eggs, when eaten as part of a low saturated fat diet, does not raise bad cholesterol levels.
“Instead, it was the saturated fat that was the real driver of cholesterol elevation.”
So, it seems that when it comes to a cooked breakfast, it’s not the eggs you need to worry about – it’s the extra serve of bacon or sausage.
Research also suggests that eating more than one egg a week can slash your risk of developing Alzheimer’s disease.
Eggs are one of the few foods rich in choline – an essential nutrient that protects cells and helps produce a chemical messenger that sends signals between nerve cells to influence memory, mood, muscle control, and other brain and nervous system functions.
Eating one large egg provides up to a quarter of the recommended daily choline value.
US researchers who studied more than 1,000 older adults who did not have apparent dementia, found that eating more than one egg each week cut the risk of developing Alzheimer’s by 47%.
The researchers cautioned that while their data showed an association with reduced risk, their findings do not establish cause-effect.
However, the science seems to be settled that eggs are a healthy source of protein, and have been found to be low in saturated fat and rich in vitamin D, vitamin B2, selenium, and iodine.
Related reading: Science Direct, New Atlas, Independent, Daily Galaxy
Disclaimer: This article is for information purposes only and should not be considered medical advice. Consult a healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.
