Eggs… vilified in the late 1900s due to their cholesterol content, and then promoted as health food, even superfood, in the current times. If you had to pick a single food that has been object of strong controversy, and still is, that would be eggs.
No wonder why the jury is still out, because eggs score high on both ends: they contain things we want more off, like protein and vitamins, but also things we want less of, like saturated fat.
The key is not to forget the full picture. Eggs are not only cholesterol, or only protein. Each person is unique when it comes to their nutritional needs, considering both current health conditions and goals. Eggs might support some people’s requirements, and be detrimental to others. As always in nutrition: one size does not fit all.
The sunny side of eggs
Eggs are good sources of:
- Complete protein. One medium egg has about 6 grams of complete protein, which means that it contains all the essential aminoacids that our bodies cannot make and we need to get from food. As a reference, a 132lb (60kg) person needs at least 48g of protein per day. Eggs can certainly contribute to protein intake. Most egg protein is in the whites.
- Choline. Neither vitamin nor mineral, this substance is key for brain function and liver health. Current RDA is 425mg and 550mg daily for women and men, respectively. One egg has 147mg, making it an outstanding source. If we had to choose an egg superpower, that would be choline. Our body can make choline, but in small quantities. Therefore, it is a essential nutrient we need to get from food. Choline metabolism in the gut may have a dark side though, as it generates a metabolite called TMAO that has been linked to cardivascular issues. More on this later.
- Vitamins. Eggs contain most water and fat soluble vitamins, including A, D, E, K, B1, B2, B3, B5, B6, B9, and B12. One single egg covers 5% to 15% of the vitamin requirements for humans.
The dark side of eggs
What else in under the shell?
- Cholesterol. One egg has about 187mg of cholesterol. The maximum recommended cholesterol for healthy people is 300mg daily. So, one single egg covers about 2/3 and 2 eggs does exceed the recommendation. Cholesterol is an essential lipid for our body, but it can be made in the liver and we do not need to ingest it. People with cholesterol metabolism issues may want to reduce the cholesterol intake even further. Nowadays, we know that cholesterol intake may not have such big impact on blood LDL cholesterol level, however we do know that saturated fat does.
- Saturated fat. With 1.6g of saturated fat per unit, eggs contribute significantly to our intake. Healthy people should limit saturated fat to 10% of daily calories, and people with cholesterol metabolism issues to 6%. For an average 2000 kcal diet, that’s 22g and 13g of saturated fat, respectively.
- No fiber. Eggs have zero fiber. Fiber is essential for our gut and immune system health.
- Risk of food poisoning. Eggs can be contaminated with salmonella or other pathogens like the bird flu. Consuming undercooked eggs can increase the risk of getting sick with these serious conditions.
Choline and TMAO
Choline is a dietary precursor to the gut microbial production of trimethylamine-N-oxide (TMAO), a metabolite that has been linked to an increased risk of atherosclerosis and cardiovascular disease. More research is needed, but if you are in a risk group, you may want to err on the side of caution.
So are eggs a good food choice or not?
The answer is: it depends on your current health goals and conditions.
For someone who want to avoid or minimize taking cholesterol lowering pills, it may be best to avoid eggs, or limit the consumption to 2-3 units weekly. That’s me.
For someone who wants to build muscle and has no cardiovascular disease risk factors, it can be OK to consume up to 2 eggs daily. This individual may want to add some egg whites too, for example, making an omelet with 1 whole egg and 2 additional whites. For safety, I would recommend to stay below the maximum, for example, 8 to 10 eggs weekly.
For people with cardiovascular conditions or metabolic syndrome, it may be best to avoid eggs completely, due to the high cholesterol and saturated fat content, and the potential TMAO risks. Egg consumption has been associated with type 2 diabetes.
Eggs are a good choice for people with FODMAP sensibility, since they do not contain fiber or other potentially problematic carbohydrates.
Alternatives to eggs in the kitchen
Eggs are a cooking staple, no question about it. Nevertheless, eggs can be substituted by other products in most cases. This table from the Physicians Committee for Responsible Medicine is a good summary.
Alternative to eggs for choline
If eggs don’t work for your health, the Physicians Committee for Responsible Medicine suggests the following foods:
In conclusion
Eggs contain excellent nutrients like protein and choline, and less beneficial ones like saturated fat and cholesterol, and they lack fiber. Depending on your current health and nutritional goals, eggs can be a good choice to consume regularly, or a food to consume occasionally.
Most healthy people can consume up to two eggs daily. However, people trying to reduce their cardiovascular risk should aim for less than one egg daily (2 to 3 eggs weekly), or even avoid eggs completely.
If avoiding eggs, make sure that you are getting choline from other sources.
For the next 5 days, I invite you to reflect about your health situation and goals, and figure out if eggs are a good fit for your diet or not based on the information outlined on this post. Then, you will be ready to make and informed decision and plan your menus accordingly.
Be well.
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