So easy and convenient to cook, eggs are a simple way to include essential vitamins and minerals plus a protein hit in your diet, but is it healthy to eat eggs daily?
There are so many egg diet myths. Are they good or bad? Can you eat them daily or should you limit your intake? We’ve all heard the warnings that link eggs with concerns about heart health, but recent research has shown that it is perfectly fine to enjoy eggs regularly without any fear. Healthy people can enjoy eggs every day if they want.
It’s time to take a look at the latest scientific advice and do some myth-busting.
Absolutely! Not only are they a complete source of protein (one serve of eggs provides all of the essential amino acids and approximately 20% of the daily protein recommendation for older Aussies), but each egg also contains 13 essential vitamins and nutrients, including 9 essential amino acids, vitamins A, B12, D, E, choline, selenium, and iron.
Eggs are a superfood and a nutritional powerhouse packed with benefits that include a contribution to long term eye health and brain health and helping with memory.
Even better, to maintain lean muscle mass, combine the consumption of eggs with resistance exercise. This is particularly essential for older Aussies who may have weaker bones and age-related muscle loss.
Much confusion around eggs has come from the fact that egg yolks contain cholesterol.
But it is important to understand that there are two very different types of cholesterol: blood cholesterol, which our bodies make and our livers recycle, and dietary cholesterol, which is found in some of the foods we eat – including eggs!
Continued health and nutrition research has established a better understanding of the role of diets in cholesterol management.
The National Health & Medical Research Council’s Australian Dietary Guidelines have advised that consumption of eggs every day is not associated with increased risk of coronary heart disease and that there does not appear to be any increased health risks associated with consumption of eggs.
It has been found that dietary cholesterol (and eggs) have a minimal impact on the overall cholesterol levels in your blood, especially when they are eaten as part of a healthy diet.
When it comes to counting your eggs, if you are healthy, just go for it! The latest Heart Foundation recommendation puts no limit on how many eggs healthy people can eat each week.
Research by CSIRO also shows that eggs can be eaten daily, and they are recommended as part of a healthy eating pattern. In a survey of more than 84,000 Australians, the CSIRO have found that egg consumption is actually linked to a better overall diet and a number of positive health outcomes.
Rather than worrying about limiting your favourite eggs, focus instead on your whole diet. Try increasing fruit and vegetable consumption and eating whole foods. Listen to the experts and reduce the number of processed foods, typically high in salt, sugar, and saturated fat, in your diet.
What could be on your processed foods list? Think sugary drinks, hot dogs and fish sticks, sweet breakfast cereals, energy and protein bars, ice cream, sweets, and candies.
Everyone loves eggs to start the day, but they are not just breakfast food. Eggs are the perfect addition to lunch and dinner too.
But what are the healthiest ways to egg your eggs? Try them boiled, poached, or scrambled, without adding butter or salt. Herbs and spices can be used to add that extra flavour your palette craves.
You can mix up the combinations too! Instead of bacon, eat your eggs with vegetables such as spinach, tomatoes, capsicum, mushrooms, or with a side of avocado. Pair them with wholegrain bread for a nutrition-packed meal.
Originally published 2 March 2022, information updated on 08 Apr 2023
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.