Eating eggs is still controversial with most of my new clients. To learn a bit about eggs nutrition and health read on.
Science constantly changes so much that we believe about nutrition, things that we have been told to believe our whole lives. Lets challenge ourselves not to blindly believe what ‘society’ or the heavily marketed ‘experts’ who are selling something say.
People hold strong opinions about eggs. But what does the evidence based research say?
Putting aside the vegetarian arguments lets look at some of that EVIDENCE BASED RESEARCH about eggs and nutrition for you to learn about them and base your opinion on fact rather than what your parents or friends tell you.
Here are some relevant studies,
“Overall, summary associations indicate that intake of up to 1 egg daily may be associated with reduced risk of total stroke. Overall, summary associations show no clear association between egg intake and increased or decreased risk of CHD. Eggs are a relatively low-cost and nutrient-dense whole food that provides a valuable source of protein, essential fatty acids, antioxidants, choline, vitamins, and minerals.”
“Moreover, the consumption of eggs, which are a significant source of dietary cholesterol, was not associated with the risk of incident coronary heart disease. The study did not establish a link between dietary cholesterol or eating eggs with thickening of the common carotid artery walls, either.”
“Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.”
“Eggs are sources of protein, fats and micronutrients that play an important role in basic nutrition. However, eggs are traditionally associated with adverse factors in human health, mainly due to their cholesterol content. Nowadays, however, it is known that the response of cholesterol in human serum levels to dietary cholesterol consumption depends on several factors, such as ethnicity, genetic makeup, hormonal factors and the nutritional status of the consumer.”
… “Eggs represent a very important food source, especially for some populations such as the elderly, pregnant women, children, convalescents and people who are sports training.”
I haven’t hand picked these studies with cognitive bias. These studies help to answer the question: Are eggs bad for you? And I have picked these due to the validity and strength of the RESEARCH done.
Obviously I have to remind you that if you have diabetes or are at a high risk of heart disease then eggs are ‘good’ is not necessarily the case. I haven’t even said anywhere here eggs are ‘good’ by the way. It’s complicated and very hard to generalise. See your doctor if you have questions. I am not a Doctor!
For the vegetarians, vegans or anti-egg folk then no stress. There are plenty of alternatives. My personal favourite foods for protein is to go for the pulses family (lentils, beans, peas, chick peas). Also avocado, nuts and seeds for some good fats. Easy.
Science changing the way we live and think is really the big story of the last century. And it is the same for so much in the nutrition and world. Think of the belief that all fat is bad, or timing of eating, or sleep, or carbs/sugar (that are not ‘bad’), coffee, alcohol, gluten… we have a lot to learn but one thing is for certain, nothing is certain. Accepted thinking should be updated when following EVIDENCE BASED RESEARCH.
Remember ‘good’ or ‘bad’ foods don’t really even exist, this is important to highlight… there is always a place, a situation and a balance to consider before labelling. We need to look at the evidence, the personal situation and find a good balance that is sustainable for the individual, we are all pretty unique.