- It’s been understood for a while now that the notion of eggs being loaded with “bad” cholesterol isn’t quite correct.
- A recent study reinforces this, emphasizing that the focus should really be on the amount of saturated fat you consume along with your eggs.
- Interestingly, it seems that it’s often the high-saturated fat foods eaten with eggs that elevate “bad” cholesterol levels, rather than the eggs themselves.
Over the past twenty years, eggs have certainly had a rollercoaster reputation. There were long-standing fears that eating eggs regularly could spike cholesterol levels, which led to a surge in egg white-only recipes. But nutrition experts have started to shift their perspective, suggesting that concerns about cholesterol in eggs were perhaps overstated.
Now, new research in The American Journal of Clinical Nutrition offers scientific backing to the idea that you don’t need to worry too much about the cholesterol in eggs. Instead, it’s the saturated fats found in many accompanying foods that can be a concern.
It’s worth mentioning that the study was funded by the Egg Nutrition Center, part of the American Egg Board, though they had no direct say in the study’s design or interpretation.
So what do experts think about these new revelations and what do they mean for your relationship with eggs?
Experts include: Sonya Angelone, RDN, a nutritionist and registered dietitian in San Francisco; Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy; and Matthew Black, RDN, LD, a dietitian at The Ohio State University Wexner Medical Center.
What did the study find?
The randomized controlled study involved 61 adults assigned to one of three diets for a five-week period. One group consumed a diet high in cholesterol but low in saturated fat, including two eggs daily. Another group followed a low-cholesterol diet without eggs, which was instead high in saturated fat. The last group, which served as the control, ate a diet high in cholesterol and saturated fat but with only one egg per week.
The results showed that those eating two eggs daily actually had lower LDL (“bad”) cholesterol compared to the control group, while the egg-free diet didn’t yield similar improvements. The researchers concluded that saturated fats typically found in foods like bacon and sausage were the real culprits raising LDL levels, not eggs.
“Saturated fat, not dietary cholesterol, elevates LDL cholesterol,” the researchers stated. “When comparing a high-saturated fat diet with only one egg a week to eating two eggs daily within a low-saturated fat diet, the latter lowers LDL levels and may reduce cardiovascular disease risk.”
“The main idea aligns with observations made over the last decade: Saturated fat has a greater influence on LDL cholesterol than dietary cholesterol does,” notes Scott Keatley, RD. There’s a growing consensus reflecting this viewpoint, moving away from blaming eggs in isolation and instead examining the overall dietary context.
Why is cholesterol content not actually something to worry about?
Despite the negative perceptions around cholesterol, it plays essential roles in the body. “Cholesterol is a necessary nutrient involved in various functions, such as hormone production and maintaining cell membrane integrity,” explains Sonya Angelone, RDN. “That’s why your body produces it.”
While eggs are a primary source of dietary cholesterol, increasing cholesterol intake doesn’t necessarily lead to higher cholesterol production in the liver. Instead, the liver adjusts its production based on dietary intake. “If you reduce cholesterol intake, your liver tends to produce more,” Angelone adds, emphasizing that current research has yet to demonstrate a strong link between dietary cholesterol, particularly from eggs, and increased heart disease risk.
According to the study findings, including dietary cholesterol from eggs within a low-saturated fat diet does not appear to elevate LDL cholesterol levels. “The bigger concern for heart disease lies more with what else is on your plate, like sausage or bacon,” she notes.
Keatley emphasizes this as well: “When discussing fat and cholesterol, we’re mostly looking at the yolk. Egg whites are perfectly fine and can be part of a healthy diet.”
Why should you focus on lowering the amount of saturated fats you’re consuming?
Increasing evidence suggests that saturated fat significantly impacts LDL cholesterol levels. “Current data indicates that saturated fat is the main dietary factor driving ‘bad’ LDL cholesterol levels,” comments Matthew Black, RDN, LD. Furthermore, research shows that a diet high in saturated fats can lead to issues like cellular inflammation and insulin resistance, raising concerns over conditions such as type 2 diabetes.
Foods high in saturated fats are also often highly processed, which are known for raising LDL cholesterol levels, Angelone points out.
Why are eggs so healthy for your diet?
Eggs are remarkably nutritious for several reasons. “Each egg contains around 6.5 grams of protein and is considered a complete protein, featuring all nine essential amino acids. They also have high bioavailability, meaning your body absorbs and uses their nutrients effectively,” explains Black.
Whole eggs, which include both the yolk and white, are full of essential vitamins and minerals like A, D, E, K, B12, iron, and selenium. Additionally, as Angelone notes, yolks are good sources of iron and contain carotenoids such as lutein and zeaxanthin, which promote eye health.
Moreover, eggs are rich in choline, a nutrient crucial for brain health that’s not commonly found in large amounts in other foods.
Overall, dietitians suggest being mindful of what you pair with eggs. “If you’re healthy and eating eggs as part of a low-saturated fat diet, you should be fine,” Keatley remarks. “But if those eggs come with buttered toast, bacon, and sausage, then while eggs aren’t necessarily problematic, they’re not exactly a health savior either. It’s all about context.”
