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- Eggs are often regarded as a nearly perfect food, packed with protein and essential nutrients.
- The relationship between egg consumption, cholesterol levels, and heart disease has sparked extensive debate over recent decades.
- Revised research has led to the 2015 dietary guidelines eliminating prior restrictions on egg intake, endorsing them as part of a healthy diet.
- However, despite these updates, a recent study suggests lingering misconceptions about eggs may still hinder their inclusion in people’s diets.
In recent years, discussions around whether eggs contribute to high cholesterol and an elevated risk of heart disease over their cholesterol content have been prevalent.
Due to new findings, the 2015 dietary guidelines lifted prior restrictions on egg consumption linked to dietary cholesterol, promoting eggs as a beneficial dietary component.
Despite these advancements in dietary advice, a new study reveals that outdated beliefs about eggs continue to affect people’s dietary choices.
According to recent research published in the journal Nutrients, 2021, many individuals still limit their egg intake due to concerns about cholesterol, highlighting the need for further public and professional education on the health benefits of eggs.
It’s essential to note that this research received funding from an unrestricted grant from the American Egg Board’s Egg Nutrition Center (Award #20194881), but the authors assert no conflicts of interest.
For this study, researchers evaluated data from approximately 6,300 participants in the Rancho Bernardo Study, conducted between 1972 and 1974, when participants were asked about their weekly egg consumption.
Around 1,600 and 1,400 participants, respectively, were surveyed again regarding their egg intake during follow-ups in 1988-1991 and 1992-1996.
A survey was distributed in 2021 to surviving participants, with 710 responding to provide insights about their egg consumption and any barriers affecting their intake.
“The Rancho Bernardo Study allowed us to examine egg consumption trends over a remarkable span of 48 years,” said Donna Kritz-Silverstein, PhD, a professor at the University of California San Diego and the study’s lead author, in a conversation with Medical News Today.
“No other study has tracked participants over such an extended period to assess the health implications of egg consumption,” she remarked.
Upon review, Kritz-Silverstein and her team discovered that while participants reported consuming an average of 3.6 eggs per week from 1972-1974, this figure decreased to 1.8 during the periods of 1988-1991 and 1992-1996.
Guidance on Eggs and Cholesterol
“Originally, it was believed that dietary cholesterol (the type found in eggs) could elevate plasma cholesterol levels. Daily dietary intake limits were even lowered for those at high risk of heart disease. It wasn’t until 2015, following extensive research, that these guidelines were rescinded.”
— Donna Kritz-Silverstein, PhD
“Egg consumption was assessed only at four intervals, so we lack precise data on when guidelines were either adopted or dropped,” she continued.
“Given that it takes time for the public to adapt to new guidelines, it is likely that the initial egg intake reported in 1972-74 coincided with when people first became aware of these guidelines. By 1988-91 and 1992-96, it is reasonable to presume that these guidelines were widely recognized,” she explained to MNT.
In 2021, researchers found that the average weekly egg consumption rose to 3.4 eggs, a level comparable to that reported in 1972-74.
“As of 2021, guidelines had been discarded, yet it often requires time for information to permeate and for individuals to adjust their habits,” noted Kritz-Silverstein.
Additionally, the 2021 survey revealed that 22.1% of respondents still limited their egg consumption.
“The majority cited health concerns, particularly high cholesterol levels, as reasons for limiting their egg intake, often based on a physician’s advice,” Kritz-Silverstein elaborated. “Our study indicated that past dietary guidelines, whether justified or not, have influenced egg consumption patterns. Although these guidelines are no longer in place, they continue to pose a challenge for some regarding egg intake.”
Future Educational Needs
“This study’s findings indicate that to combat the ongoing impact of outdated dietary guidelines, further education is essential for the public and healthcare providers. Targeted campaigns aimed at older adults to promote the health benefits of eggs could prove beneficial.”
— Donna Kritz-Silverstein, PhD
MNT also consulted Yu-Ming Ni, MD, a certified cardiologist and lipidologist, regarding this research.
“This paper examines historical trends in egg consumption, and there are various reasons unrelated to health that influence people’s decisions about eating eggs. I want to clarify that I do not change my stance on egg consumption based on these findings,” Ni stated.
He suggested that conducting clinical trials to demonstrate the health effects of increased versus reduced egg consumption could be beneficial.
“Without such studies, it remains challenging to draw definitive conclusions about the health implications of egg consumption,” he added.
Recommended Egg Consumption
“One egg contains 70% of the daily recommended dietary cholesterol, so I advise my patients not to exceed seven eggs a week, whether eaten in large quantities on the weekend or spread throughout the week. Egg whites, however, have minimal cholesterol content, making them a healthier option. This is my general recommendation, which remains unchanged based on this study.”
— Yu-Ming Ni, MD
MNT also engaged with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, on how readers can address their concerns over egg consumption, cholesterol levels, and heart health.
“The debate around eggs and cholesterol is reminiscent of the timeless question of which came first, the chicken or the egg. It’s essential to consider the broader context since egg yolks are seldom consumed in isolation, affecting how the body metabolizes cholesterol,” Richard explained.
“Other dietary factors, such as fiber, particularly soluble fiber, and the types and quantities of fats consumed in meals daily significantly influence total cholesterol. Keeping a brief food diary may provide insights into what contributes positively or negatively to our health goals,” she continued.
Richard recommended that readers consider the following questions about their egg intake:
- How many eggs do I eat each day and week? How are they prepared?
- What proportion of animal products is included in my diet daily?
- Am I consuming whole grains like oatmeal, quinoa, and whole grain toast alongside my eggs?
- Are the eggs I eat typically part of recipes or dishes such as baked oatmeal, cookies, casseroles, quiche, pancakes, or waffles?
“Examining other elements commonly associated with egg consumption can reveal where impacts on lipid health may arise,” Richard noted. “For example, it’s common in the U.S. for eggs to be cooked in butter or margarine, often paired with other high-cholesterol items like bacon and cheese, which are high in saturated fat.
Alternative Options to Eggs
“For those with allergies or dietary preferences, egg substitutes offer a viable alternative. Ingredients like ground flaxseed, chia seeds, tofu, or mashed bananas serve as nutritious substitutes in various dishes like casseroles or baked goods.
Using silken tofu as a scramble or for ‘egg salad’ can also provide unique flavors and nutritional benefits.”
— Monique Richard, MS, RDN, LDN
“Understanding our unique dietary needs and how our bodies respond to foods can ease concerns over mistakenly labeling certain foods as unhealthy,” Richard added.
