Eggs can be recommended as an easy, low cost, protein and nutrient rich meal for breakfast, lunch or dinner, to aid Australians in achieving a better quality diet. They're a high source of quality protein and contain 11 essential vitamins and minerals.
Findings from the University of Connecticut, indicate that in a healthy population, consuming up to 3 eggs per day results in an overall beneficial effect on biomarkers associated with heart health.
What the evidence says
In a fourteen week study of a young healthy population (38 adults, average age 24 years, average BMI 24), study participants consumed no eggs for 2 weeks (as a washout), followed by 1, 2 and 3 eggs per day for 4 weeks each. Body weight, blood pressure, dietary records and cholesterol, blood glucose, choline and TMAO (a marker of CVD risk) were all measured throughout the study.
• BMI and waist circumference did not change throughout the intervention
• Diastolic blood pressure actually decreased with egg intake.
• Compared to 0 eggs per day, intake of 1 egg per day increased the good bits (LDL) of cholesterol, and decreased the bad bits (HDL) of cholesterol. With intake of 2-3 eggs per day, these changes were maintained.