Nutrition Articles

Eggs are Egg-cellent

Healthy or Not? We Crack the Case!

Having fallen in and out of favor with nutrition experts, you’d think the fragile egg would be broken and beaten by now. Luckily, its ego isn’t nearly as vulnerable as its shell. Oblivious to the attempts to separate the egg from its well-deserved title of "best source of complete protein on the planet," the egg has managed to remain a nutritious, inexpensive, and popular food.

For awhile, nutrition experts hypothesized that the high cholesterol content of eggs raised blood cholesterol levels, which can increase a person's risk of heart disease. But this hypothesis was never proven. In fact, several studies have shown that the consumption of eggs is not associated with higher cholesterol levels but is associated with higher nutrient intake. 

In 2000, researchers set out to assess the nutritional significance of eggs in the American diet and to estimate the degree of association between egg consumption and cholesterol levels. Their straightforward results were published in the Journal of the American College of Nutrition: Eggs make important nutritional contributions to the American diet and their consumption is not associated with high cholesterol levels. Specifically, the study showed that egg consumers had a higher intake of important nutrients like vitamins B12, A, E, and C than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week.
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • Does Sparkpeople do native advertising? Is there somewhere on the site I can see a list of sponsors? I would particularly like to know if this article is the result of a collaboration or relationship between SP and American Egg Board or another egg group. Thank you. Trying to be an educated consumer; No offense intended. - 12/30/2015 11:39:53 AM
  • If the yolk's not dippy, what's the point?? - 5/4/2015 11:18:38 AM
    I love eggs I eat the whole thing love um - 10/16/2014 6:54:15 PM
  • About 2 1/2 years ago I started raising a small flock of chickens in our backyard. With all of my sons allergies, I thought it would be good to take some control over where some of our food comes from- and what goes into it. I haven't bough eggs from the store in over 2 years and my son loves them - the eggs that is!. With 4 hens currently laying, we have more than enough for the 2 of us, the neighbors get them handed over the fence on occasion, and I sell the rest to co-workers or friends. They all swear that our eggs taste better than what you get in the store and I feel better knowing we aren't eating some chemically processed crap. - 4/29/2014 10:12:05 AM
  • what about liquid egg whites ? vs the regular common egg i eat a bowl of microwaved egg white each morning for brunch before going to my Dialysis treatment sometimes w/ perfect pinch southwest seasoning other times w/ dinosaur bbq wango tango sauce - 4/20/2014 10:17:32 PM
    Although I can agree with this article for the most part, I think there is a serious disservice being done by NOT promoting the organic egg. 93% of corn is GMO and corn us high on the chicken diet. If you want to eat a diet free of GMO's you need to eat organic. This should be STRESSED. Not all eggs are created the same and the coloring by itself is obvious to that. Eat your eggs. Don't eat pesticides built into your food! - 4/20/2014 3:28:39 AM
  • There's a lot to love about the humble bumnut or cackleberry. It's natures fast food, cheap, full of vitamins and minerals and easy to cook. A 'googie' for breakfast can keep you going right up until lunch, they are as nature intended them to be ..... perfect!! - 4/5/2014 1:24:49 AM
    My thirteen chickens and I all agree that eggs are amazing, and that people who refuse to eat the yolk don't know what they're missing.

    And of course you have to say to cook until the yolk is firm, but I love my yolk runny and delicious. - 4/1/2014 1:42:17 PM
    I was told by a lady that sells eggs to wash them before cracking them as well. Never thought of it before but makes sense. - 4/1/2014 6:37:47 AM
  • "Cook eggs until yolks are firm." No. If I am frying an egg, the yolk will not be firm. No. Otherwise interesting information. - 3/27/2014 8:57:42 PM
    In some cultures the eggs are served any time of the day, for example growing up
    I always had fried eggs and french fries every evening with a good chunk of crusty bread.
    - 10/13/2013 8:55:04 PM
  • Waycat .... There are several reasons why eggs are refrigerated in USA and not uk. The most notable being that in UK hens are required to be vaccinated against salmonella, US has no such requirement, refrigeration hinders the bacteria growth, if present .

    - 10/13/2013 10:18:40 AM
    I eat 3 eggs every morning, that's 21 eggs per week. Sometimes I eat the whole egg, other days I may have 2 eggs and omit the yolk for the 3/rd egg. I feel great and have a busy lifestyle. - 10/13/2013 9:22:29 AM
  • I have to disagree with the recommendation to store eggs in the fridge. Here in the UK all supermarkets have their eggs out on shelves, not in the fridge - so what's the point in putting them in the fridge when you get home?
    They are so much easier to cook with at room temperature rather than chilled.

    And forgive me, but I just can not understand why some people have such an aversion to eating egg yolks, instead just option to eat the whites. I mean, an egg is the ultimate complete food - the yolk is tasty, full of nutrition and when you think that it nurtures a growing chick, it MUST be good for you!

    I think just eating the whites and discarding the yolks is a criminal waste of good food.

    - 10/13/2013 3:32:50 AM
  • I don't think eggs are mandatory. Here the thing, certain foods are not easily available in other countries which is why God naturally made various food available for each culture. The beauty of this day and age is that we can eat foods from other cultures. I'm sure the benefits from eggs can be found in other food. If food isn't poisonous I'm sure it;s free to eat. ( not tampered by humans) - 10/12/2013 4:24:06 PM

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