Some people have been worried about how eggs could lead to increases in cholesterol (Image: Getty)
Many people have been told that consuming excessive eggs can raise cholesterol levels, resulting in bad health outcomes. But new research has shown that tucking into some eggs for breakfast could in fact be of benefit.
A recent study examining 8,000 individuals analysed participants’ typical dietary habits before tracking mortality rates and causes of death over six years, using medical records and official data.
Writing on The Conversation website, Lauren Ball, Professor of Community Health and Wellbeing, and Karly Bartrim, Lecturer in Nutrition and Dietetics, both from The University of Queensland, explained the findings were gathered via a food questionnaire, which included a question about participants’ egg consumption frequency over the previous year.
Participants were asked whether they consumed them rarely – perhaps once monthly, 1-6 times weekly or daily. The pair stated: « Overall, people who consumed eggs 1–6 times per week had the lowest risk of death during the study period (29% lower for heart disease deaths and 17% lower for overall deaths) compared to those who rarely or never ate eggs.
« Eating eggs daily did not increase the risk of death either. » Eggs contain cholesterol – and this has led some to view them negatively due to concerns about potential bodily effects.
Elevated cholesterol can contribute to various health complications, including heart disease, stroke and kidney disease, and is occasionally referred to as a ‘silent killer’ because it typically presents no symptoms until a severe issue develops. In the article, Professors Ball and Bartrim stated: « Eggs are a good source of protein, and contain B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E and K), choline, and minerals.
« The fuss over eggs comes down to their cholesterol content and how it relates to heart disease risk. A large egg yolk contains approximately 275 mg of cholesterol – near the recommended daily limit of cholesterol intake.
« In the past, medical professionals warned that eating cholesterol-rich foods such as eggs could raise blood cholesterol and increase heart disease risk. But newer research shows the body doesn’t absorb dietary cholesterol well, so dietary cholesterol doesn’t have a major effect on blood cholesterol levels.
« Rather, foods such as saturated and trans fats play a major role in cholesterol levels. »
On the topic of whether people should be concerned about consuming eggs, they added: « Whether you prefer boiled, scrambled, poached, baked or fried, eggs provide a satisfying source of protein and other key nutrients.
« While the science is still out, there’s no reason to limit egg intake unless specifically advised by a recognised health professional such as an accredited practising dietitian. As always, moderation is key. »
BBC Science focus reported that eating two eggs a day could help lower your levels of ‘bad’ cholesterol, according to a study published in the American Journal of Clinical Nutrition.
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Low-density lipoprotein, or LDL cholesterol – often dubbed the « bad » kind – is a fatty substance in the blood that can clog arteries and raise your risk of heart disease and stroke. For decades, eggs were thought to contribute to this risk. But the evidence is shifting.
“Based on the findings of our study, egg consumption will not increase LDL cholesterol levels,” Prof Jon Buckley, lead author of the study, told BBC Science Focus. “The messaging around this needs to be clearer as some are still recommending that people with elevated LDL avoid consuming eggs.”
To put the egg-cholesterol connection to the test, Buckley and his team asked participants with healthy cholesterol to follow one of three diets for five weeks. One was high in both saturated fat and cholesterol, another was high in saturated fat but low in cholesterol, and a third was high in cholesterol but low in saturated fat.
Only the third diet – which included two eggs per day – lowered LDL levels. The other two diets, which featured either one egg a week or none at all, actually increased LDL.
“Eggs are one of the few foods that are high in cholesterol but low in saturated fat,” Buckley said.
“There was emerging evidence that it was saturated fat rather than cholesterol that was the ‘bad guy’ in terms of pushing cholesterol up, but ours was the first study to conclusively demonstrate that.”
The egg-rich diet also improved other blood lipids (fatty substances in the blood) linked to heart health, although Buckley says more research is needed to fully understand those changes.
The key takeaway? Cholesterol in food doesn’t necessarily translate to cholesterol in the blood, especially if your diet is low in saturated fat.
“Most foods that are high in cholesterol are also high in saturated fat,” Buckley said. “That is part of the reason I think that dietary cholesterol intake has been made a bit of a villain because if you get a high cholesterol intake through those foods, LDL increases, but it has been difficult to separate the independent effect of saturated fat in those studies, but we have done that now.”
To read the full Conversation article click here.
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