Are Eggs Healthy or Not?

by Steven Carney on September 10, 2012

It seems that every month or so, a breathless media personality tells us that eggs are good, then bad, then good, then bad again! This unscientific debate also happens with other foods and nutrition, driven by exaggerated headlines and often biased, manipulated research. The reason is simple: Most reporters and news people have little or no education in health, nutrition or fitness, so every dramatic article headline is equally dramatic!

Always remember that single studies don’t prove anything. Studies need to be replicated multiple times with human subjects before a consensus forms. The other is that many food and medical entities have an agenda and they use research to attack perceived competition.

Like other nutrition I’ve studied for years, I can tell you that eggs are indeed healthy! In fact, they are nutritionally very good with a whole range of important nutrients. If you think about it, eggs need to be nourishing because an egg feeds a growing embryo so it can hatch into a baby chick! Of course it’s packed with nutrition!

For example, a large egg has:

  • High-quality protein (about 6-7 grams)
  • Low fat (about 5 grams, only 1.5 grams of saturated fat)
  • No carbs
  • Good source of vitamins A, D, and E
  • Good source of B vitamins, including B12 (something vegetarians may lack)
  • Good source of important minerals (potassium, zinc, selenium, etc.)
  • Includes antioxidants lutein and zeaxanthin (carotenoids, good for eyes and general health)
  • Helps nourish brain function with choline
  • Good for helping weight loss

I use Eggland’s Best because they use a special feed to boost nutrition, including higher vitamin D and omega-3 fats. They also have lower cholesterol (around 175 mg). Most eggs are higher, around 180-200 mg of cholesterol, although that’s not as important as you might think.

Why eggs got a bad rap

We have a disease obsessed, drug-oriented medical system, one which often demonizes nutrition and supplements as unproven or unhealthy. Starting in the 1940s and 1950s, cholesterol was merely associated with heart attacks (but not shown as the actual cause. Even now, researchers can’t say that high cholesterol by itself causes heart attacks!). The early science was badly flawed but an anti-cholesterol crowd was looking for a simple answer and they grew around the bad research. Cholesterol has been has demonized ever since, helped in large part by the drug industry and their lobbying.

That’s because the drug industry is highly motivated to sell statins, drugs which can lower cholesterol, even though it’s not cholesterol per se that causes heart disease or heart attacks (50% of people who have heart attacks have normal cholesterol)! No matter, statins make billions annually and drug companies are committed to keeping the cholesterol myth alive! Most doctors still “believe” the cholesterol myths, having learned that dogma in medical school. They often give their patients bad advice about it every day (see my previous posts on heart disease and statin myths).

The bottom line is that cholesterol is not the cause of heart disease! The real cause is systemic inflammation, artery damage and /or oxidized LDL (often from veggie oils with too little antioxidant intake). Once the artery walls are inflamed (from high BP, sugar, wheat, and other foods that trigger chronic inflammation), the body tries to cover the injury or lesion with cholesterol. The body uses cholesterol and minerals like calcium to patch over the wound like you would patch a small hole in a wall.

Dietary cholesterol has little effect

Remember that cholesterol from foods has very little effect on your blood cholesterol levels! So having an egg several times a week is healthy and will do little to increase cholesterol in the blood. Billions have been spent telling us high cholesterol is bad and scary, and that it causes heart disease/heart attacks. But if you read through more of my posts, I think you will get a newer, healthier perspective on these issues. Research has shown that sugar and refined carbs like wheat are far more likely to trigger atherosclerosis than eggs, contrary to what most doctors say!

As a health coach, I’m here to help you make the transitions you’re not sure how to make on your own. And if you don’t know what a coach is or how coaching works, I can tell you that a personal coach offers guidance, support and personalized service, depending on your individual needs. Coaching helps you make beneficial changes easier and faster! Coaching help you to work around obstacles so you can have more success. My clients have been happy and made lots of health and life progress with my help! See their comments on the “Life Issues” page.

Questions? You can always comment on a post or just ask! E-mail me suing social media contact. You can also follow me on Twitter, FB, Linkedin and more!

Helpful links:

http://www.incredibleegg.org/health-and-nutrition/egg-nutrients/nutrient-label

http://www.incredibleegg.org/health-and-nutrition/egg-nutrients/nutrient-chart

http://nutrition.about.com/od/phytochemicals/p/Lutein.htm

http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

I noticed this study about eggs and blood lipids in late December and I decided to add:

http://www.medicalnewstoday.com/articles/254465.php

I saw this article with study results on 3/20/13 and decided to add:

http://shine.yahoo.com/healthy-living/truth-eggs-cholesterol-122200282.html

Another interesting study that shows eggs don’t have a significant effect on cholesterol or heart disease risk:

http://www.sciencedaily.com/releases/2013/07/130719083908.htm

A good article with an insightful overview of eggs and health benefits:

http://authoritynutrition.com/why-are-eggs-good-for-you/

© 2012 by Steve Carney/End Sickness Now

{ 3 comments }

claire January 18, 2013 at 9:14 AM

I think other web sites should take this web site as an model, very user friendly style and design, plus great content. You are an expert in this topic!

shane March 24, 2013 at 11:42 PM

I am really impressed with your writing abilities and with the structure to your blog. Is this paid subject matter or did you customize it your self? Anyway keep up the nice quality writing, it is rare to peer a great weblog like this one.

Steve Carney March 25, 2013 at 7:36 AM

Thanks! I research and write all the material on this blog. I’ve also rewritten some articles for other sites.

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