Eggs, especially yolks have gotten a bad wrap over the last three decades. From causing heart disease to cancer to obesity, you name it, eggs have been blamed for it.
It started during the “fat is bad” campaign in the 80s and was only made worse with shots of bodybuilders drinking glasses of raw eggs.
This guy would put anyone off eggs.
Fast forward to today and there is still a negative association attached to egg yolks.
When I was working in a school I would eat 3 to 6 whole eggs a day. It was a cheap and delicious source of protein and fat. Still my colleagues would always warn me of the high cholesterol and risk of heart disease (as they ate their Subway sandwiches).
What about cholesterol?
Eggs are high in cholesterol but your body already produces cholesterol so all that happens when you increase egg consumption is your liver produces less cholesterol.
Who shouldn’t eat eggs?
Many studies have looked at egg consumptions and heart disease. One study found that the only people who may be at risk from eggs are diabetics.
Eggs are one of the most allergenic foods there is so if you have an autoimmune condition eggs are best avoided.
What are the benefits of eggs?
- Eggs are one of the most nutrient dense food sources available to us. They contain all the nutrients needed to create a baby chicken.
- Eggs contain naturally occurring vitamin D.
- Eggs are a great sources of protein and contain all nine essential amino acids.
- Eggs are a great source of omega 3 fatty acids which benefit heart health.
Are all eggs the same?
One thing that may impact the overall nutrient density and quality of the egg is its source.
Is it a caged battery hen or an organic free range one?
Is it a duck egg or a chicken egg?
Duck eggs tend to be more “naturally raised” than chickens.
Eggs from pasture raised birds are higher in omega-3 fatty acids, vitamin E and vitamin A.
How much is too much?
I have gone through phases of eating 15 eggs a day. I wouldn’t recommend that unless you are badly stuck for protein or want to hate eggs for a long time.
One study showed no negative impact of eating a whopping 25 eggs a day. The only problem was that this was only tested on one 88 year old man.
You shouldn’t be worried if you eat 3 eggs a day.
There are a wide variety of options when cooking with eggs as anyone on the Paleo diet will concur.
Based on the research and how versatile a food eggs are they should be a staple in your day-to-day diet.