Eggs are eggsilent!

Updated: Oct 25, 2020

Many of you may have heard that one should not eat too many eggs or remove the yolk as it raises cholesterol, but cholesterol isn’t as simple as we think and while a typical egg yolk has 186 mg of cholesterol (62% RDA) eating 3 eggs a day is completely safe.

  • Cholesterol is not completely bad for health and is required for healthy body function.

  • Cholesterol levels are regulated by our liver in conjunction with our diet (!!!!)

  • Egg yolks are rich source of vital nutrients such as vitamins, selenium, folate, phosphorous, zinc and calcium.

  • Studies have shown no substantial link between eating eggs regularly and increased CVD risk.

Health benefits

  1. Help you feel full for longer, thus aiding in weight loss.

  2. Source of good quality protein.

  3. Help keep eyes and brain healthy.

  4. Reduce inflammation.

The takeaway box:

In 1961 American Heart Association published guidelines to reduce amount of cholesterol intake which resulted in negative PR of eggs, certain types of meats and dairy products. For a while we have been conditioned to believe that eating too many eggs can increase risk of heart disease due to their cholesterol content but recent studies have found that having 3 eggs a day is safe. Although, 30% of the population known as hyperresonders do experience an increase in LDL (bad) cholesterol but the type of LDL increased does not promote CVD risk. On the contrary, some studies even conclude that egg consumption increases HDL (good) cholesterol. Another myth that a lot of people believe is that brown eggs are better than white ones, the truth is that difference in colors and sizes are due to breed of hens and but all eggs are nutritionally quite similar. If you want to buy healthier options then go for eggs which are omega-3 enriched (through hen’s diet) and laid by free-range hens. My personal recommendation is to limit egg intake if you already have high cholesterol and triglyceride issues.

PS, I've listed enough references to strengthen the case :D

References and further reading:

Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013;62(3):400-410. doi:10.1016/j.metabol.2012.08.014

Blesso, Christopher N., and Maria Luz Fernandez. "Dietary cholesterol, serum lipids, and heart disease: are eggs working for or against you?." Nutrients 10.4 (2018): 426.

Ehr IJ, Persia ME, Bobeck EA. Comparative omega-3 fatty acid enrichment of egg yolks from first-cycle laying hens fed flaxseed oil or ground flaxseed. Poult Sci. 2017;96(6):1791-1799. doi:10.3382/ps/pew462

Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9(1):8-12. doi:10.1097/

Fernandez ML. Rethinking dietary cholesterol. Curr Opin Clin Nutr Metab Care. 2012;15(2):117-121. doi:10.1097/MCO.0b013e32834d2259

Fernandez, M.L. Eggs and Health Special Issue. Nutrients 2016, 8, 784.

Gunnars, K., 2018. Eggs And Cholesterol — How Many Eggs Can You Safely Eat?. [online] Healthline. Available at: <> [Accessed 10 August 2020].

Gunnars, K., 2018. Top 10 Health Benefits Of Eating Eggs. [online] Healthline. Available at: <> [Accessed 10 August 2020].

Haskins, Christopher P., George Henderson, and Colin E. Champ. "Meat, eggs, full-fat dairy, and nutritional boogeymen: Does the way in which animals are raised affect health differently in humans?." Critical reviews in food science and nutrition 59.17 (2019): 2709-2719.

Jones DR, Musgrove MT, Anderson KE, Thesmar HS. Physical quality and composition of retail shell eggs. Poult Sci. 2010;89(3):582-587. doi:10.3382/ps.2009-00315

Jones PJ, Pappu AS, Hatcher L, Li ZC, Illingworth DR, Connor WE. Dietary cholesterol feeding suppresses human cholesterol synthesis measured by deuterium incorporation and urinary mevalonic acid levels. Arterioscler Thromb Vasc Biol. 1996;16(10):1222-1228. doi:10.1161/01.atv.16.10.1222

Jones, T., 2017. Brown Vs White Eggs — Is There A Difference?. [online] Healthline. Available at: <> [Accessed 10 August 2020].

Kühn J, Schutkowski A, Kluge H, Hirche F, Stangl GI. Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition. 2014;30(4):481-484. doi:10.1016/j.nut.2013.10.002

Slavin, Joanne L., et al. Eggs as Functional Foods and Nutraceuticals for Human Health. Royal Society of Chemistry, 2019.

Spritzler, F., 2016. Are Whole Eggs And Egg Yolks Bad For You, Or Good?. [online] Healthline. Available at: <> [Accessed 10 August 2020].

Wright, C.S.; Zhou, J.; Sayer, R.D.; Kim, J.E.; Campbell, W.W. Effects of a High-Protein Diet Including Whole Eggs on Muscle Composition and Indices of Cardiometabolic Health and Systemic Inflammation in Older Adults with Overweight or Obesity: A Randomized Controlled Trial. Nutrients 2018, 10, 946.

Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-623. doi:10.1111/j.1753-4887.2009.00246.x