Although eggs were exonerated in recent years from their reputation as a hindrance to cholesterol, it’s difficult for individuals who are told one thing for decades to suddenly believe the opposite.
The 2015–2020 Dietary Guidelines for Americans removed the recommendations of restricting dietary cholesterol to 300mg/day. This was due in part to a lack of evidence supporting the role of dietary cholesterol in the development of cardiovascular disease (CVD).
Recent research has challenged that notion. It points toward high saturated fatty acid intake as the main offender in regard to heart disease risk, not dietary cholesterol.
The Case for Eating Whole Eggs
Eggs contain choline, which is important for cellular structure and neurotransmitter production. They also contain vitamin A, zinc, iron and vitamin D, to name a few.
For just 70 calories, one whole egg also contains about 7 grams of high-quality protein and less than 2 grams of saturated fat.
What to Look for When Buying Eggs
Eggs have a wide range of price points, it’s important to understand how to decode carton labels.
If animal welfare is a priority for you, there are certain standards some companies and farms follow to promote health and wellness of their chickens and provide significant outdoor access. Therefore, do some research.
Purchase high-quality eggs and support local businesses is at your local farmers market. Additionally, it’s possible to chat with farmers about how they raise their chickens.
The Bottom Line
It’s always key to remember dietary patterns as a whole are the most important when it comes to long-term health, not eating or avoiding any one food. Additionally, eggs can be a versatile, inexpensive source of protein, and given the latest research, part of a well-balanced diet.