World Egg Day 2023… egg-citing times!
(Warning: This blog post contains many egg related puns!)
Eggs: friend or foe?
Confused by eggs? You’re not alone. The healthiness of eggs has seemed like the subject of debate for years, often resulting in mixed messages. Here at Love Your Gut, we’re not “yolking” around; we’re here to set the record straight!
Why the egg confusion?
Sometimes, public opinion can lag behind scientific research. Science continues to evolve through human trials and technological breakthroughs, meaning opinions can change based on updated and newer evidence. It’s important to be aware that media outlets occasionally use attention-grabbing headlines so be sure to read the whole article before coming to a conclusion.”
So… are eggs good for us or not?
We have egg-cellent news. Yes, eggs are a great addition to include in a well-balanced diet. They contain lots of important nutrients such as:
- High-quality protein – this means it contains all nine essential amino acids (the building blocks to protein) which the body can easily absorb1
- Vitamin D – vital for normal immune function, bone and teeth development2
- Folate – important for immune function and helps to reduce tiredness2
- Vitamin B2 and vitamin B12 – helps to release energy from food, maintain healthy skin and reduce tiredness2
- Iodine – essential for normal brain function2
- Selenium – crucial for immune health and maintaining normal skin and nails2
Eggs also can improve feelings of fullness which may help with weight management. They’re a top choice for those wanting to preserve muscle mass1,3. Eggs are also budget-friendly, widely available and incredibly versatile. Boil, fry, scramble or poach them, or use eggs to make omelettes, French toast or pancakes… the list goes on!
Try our recipes
Convinced of the goodness of eggs? Try these Love Your Gut recipes to incorporate this nutrient powerhouse in your diet:
French toast with wild mushrooms spinach and sweet tomatoes
Classic poached eggs, with wilted spinach on rye sourdough toast
Avocado, peas and feta on toast with poached eggs
What about the cholesterol content in eggs?
Eggs do contain dietary cholesterol, but the negative health connotations associated with this are outdated. We now know that dietary cholesterol (from what we eat) has a small, insignificant effect on LDL “bad” cholesterol. It is this LDL cholesterol, not dietary cholesterol, which increases our risk of heart health problems4,5.
With this in mind, national organisations have removed eggs as a risk factor for high cholesterol and heart disease1.
Key Takeaways
- There’s no need to fear eating eggs!
- They contain an “eggs-quisite” array of important nutrients, vitamins and minerals required for normal bodily function.
- They’re cost-effective so egg-cellent news for your bank balance and when shop on a budget
- Enjoy the variety of egg recipes available and get egg-sploring in the kitchen! Thanks to their versatility, eggs can be cooked in lots of different ways so you’re almost certain to find a cooking method you and your family like – even for the pickiest eaters!Interested in learning even more? Check out our previous World Egg Day blog here where we crack some of the most popular egg myths!
References
- Myers & Ruxton (2023) Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. 15(12):2657.
- British Nutrition Foundation (2021) Vitamins and minerals in a healthy diet. Available at : www.nutrition.org.uk/healthy-sustainable-diets/vitamins-and-minerals/?level=Consumer
- Santos et al. (2021) The Effect of Whole Egg Intake on Muscle Mass: Are the Yolk and Its Nutrients Important? Int J Sport Nutr Exerc Metab. 31(6):514-521.
- Griffin (2016) Eggs: good or bad? Proc Nutr Soc. 75(3):259-264.
- Drouin-Chartier et al. (2020) Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ. 368:m513.