Andre Martin
Have you ever been told to reduce or limit your egg intake? Perhaps you avoid egg yolks because of their reputation as having high cholesterol, opting for an egg-white omelette instead. It has long been said that eating eggs could affect your heart health. But according to new research eggs are not the problem, says nutritionist and dietitian Susie Burrell.
Australians are now eating more than twice as many eggs as they were three decades ago, according to figures released today by Australian Eggs to mark 30 years of World Egg Day (October 9th) – and new studies show that there is now no need to limit daily egg consumption.
Read on for Susie Burrell‘s explanation why everything you were told about eggs and cholesterol is wrong.
Dietary cholesterol is not the problem
For heart health-conscious individuals, you may have been told to reduce your egg intake because of eggs’ high dietary cholesterol levels. A recent study from the American Journal of Clinical Nutrition (led by researchers at the University of South Australia) found that dietary cholesterol does not raise LDL cholesterol (i.e. ‘bad’ cholesterol) when it comes to eggs.
This randomised controlled trial tested 61 adults (with already low LDL cholesterol) by giving them two eggs a day. They found that their LDL cholesterol was not raised by egg consumption, but instead by foods that contain saturated fats.
What is ‘bad’ cholesterol?
LDL cholesterol is commonly thought of as ‘bad’ cholesterol because it can build up in the artery walls and affect your heart health. Eggs do not contain any LDL cholesterol, they have dietary cholesterol.
“Eggs have had quite the reputation evolution,” says Susie. “For a long time, cholesterol was the first thing people thought of when they thought about eggs. We now understand that saturated fat has a far greater influence on blood cholesterol.”
What does this mean for egg consumption?
Australia has now moved away from strict guidelines around eating eggs. The Heart Foundation no longer has a set limit for egg consumption for healthy Australians. You can eat as many eggs as you like, including the yolks!
For those who have a risk of cardiovascular disease or are not heart-healthy, there are still guidelines in place, which you can refer to at The Heart Foundation.
Eggs are more than just protein
Susie goes on to say how important eggs are. Not only are they a good source of dietary cholesterol and protein (we know how much Aussies love their protein!), but there are 17 different vitamins and nutrients you can get from your omelette each morning. Vitamin D, vitamin B12, choline, selenium and iodine are just a few of them. Susie says “not many foods that simple do that much,” and we ‘egg’-ree!
The best part is, eggs can be included in a variety of different meals, from omelettes and shakshuka at breakfast, to vegetable bakes and quiches. They’re also a staple in most baking recipes – even when you eat dessert, you’re getting vitamins and nutrients!
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