Are Eggs Healthy or Risky?
A review of the evidence from high-quality studies.
This study, published in the journal Nutrients in 2023, examines the health effects of consuming hen's eggs, addressing longstanding debates about their nutritional value and potential risks.
PMID: 37375561
Eggs have been a controversial food item, with changing recommendations over the years regarding their consumption and health impacts. This review aims to evaluate recent high-quality evidence on the benefits and risks of regular egg consumption.
Key Points
Eggs are nutrient-dense, providing high-quality protein, choline, vitamin D, and various micronutrients.
Previous concerns about dietary cholesterol from eggs have been largely dismissed, with saturated fat intake now considered more impactful on heart health.
Most countries have removed specific limits on egg consumption from their dietary guidelines.
European egg consumption averages 220-225 eggs per capita/year, with variations between countries.
Aim
The study aimed to review recent high-quality evidence on the health effects of egg consumption, focusing on cardiovascular disease, metabolic health, weight management, and body composition1.
Methods
The researchers conducted a literature search in PubMed, prioritising systematic reviews, meta-analyses, and randomised controlled trials (RCTs) published between January 2010 and December 2022.
Results
Cardiovascular Health: Recent observational studies found no association or a modestly reduced risk of cardiovascular disease with higher egg consumption.
Type 2 Diabetes: Results were inconsistent, with observational studies showing positive associations but RCTs finding no effect of higher egg intake on diabetes markers.
Weight Management: Several RCTs found that eggs increased muscle protein synthesis and lowered fat mass, potentially supporting optimal body composition.
Satiety: Eggs within a meal improve satiety, which could lead to lower energy intakes, though more research is needed.
Sustainability: Eggs have the lowest planetary impact among animal protein sources.
Allergy Risk: Earlier introduction of eggs into weaning diets is recommended to lower allergy risk.
Practical Takeaways
Include eggs in your diet as a nutrient-dense protein source without fear of negative cardiovascular effects.
Consider incorporating eggs into meals to improve satiety and potentially aid in weight management.
For parents, introduce eggs early in a child's diet to potentially reduce allergy risk.
Choose eggs as a more sustainable animal protein option compared to other sources.
