Nutri Advanced News

The Truth About Eggs

The Truth About Eggs

Are eggs bad for your cholesterol levels? Do eggs make you constipated? How many eggs should you eat a week? Nutri Advanced Nutritionist, Rachel Bartholomew, cracks the shell on eggs and debunks the myths.

(May 2018)

A recent study of 512,891 people in China has laid to rest concerns about egg consumption. The research, published in the BMJ (formally the British Medical Journal), suggests that eating an egg a day is significantly associated with a lower risk of heart disease and strokes. 

Previously shrouded in controversy relating to constipation and cholesterol, eggs are now firmly back on the menu according to Rachel Bartholomew…

Are eggs bad for your cholesterol levels?
“Back in the 1980s, dietary advice was to limit egg consumption because of concerns over eggs raising cholesterol. We now know that dietary cholesterol has little effect on blood cholesterol levels – it is much more important to cut down on saturated fat. High levels of saturated fat in the diet can stimulate the body to produce more cholesterol.”

How many eggs should you eat a week?
“Outdated advice was to limit egg consumption to around 3 a week and despite this being dropped years ago, many people are still concerned about eating too many. There is now no set upper limit for weekly egg intake, however general healthy eating advice suggests an upper limit between 7 and 14 eggs per week.” 

Do eggs make you constipated?
“It’s a complete myth that eggs alone make you constipated. However, a high fat, high protein, low fibre diet can affect bowel regularity so if you enjoy eating eggs make sure you also get plenty of fruits, vegetables, wholegrains and water in your diet too!”

What are the nutritional benefits of eating eggs?
“Eggs are a great source of high quality protein; they contain fat and a small amount of carbohydrate too. Eggs also contain vitamin D, vitamin A, vitamin B2, vitamin B12, folate, iron and iodine. In addition, eggs are a good source of choline which is an important nutrient for the brain, and lutein and zeaxanthin for eye health.”

Does egg quality vary?
“Just as you are what you eat; egg quality is determined by the health of the chicken that laid it. The nutrient content of an egg from a contented free range chicken fed an omega 3-rich organic diet is far superior to one that comes from an intensively farmed chicken.”

Are eggs good for weight loss?
“Eggs can be a brilliant snack or part of a meal if you’re trying to lose weight. They are pretty much a complete food and can help you to feel fuller for longer, thus reducing cravings.”

Are eggs a good source of protein?
“Eggs are a great source of protein, especially for people who are exercising regularly. Protein is needed for muscle rebuilding and repair after exercise so a boiled egg is a great snack at this time.”

What’s the healthiest way to cook eggs?
"The healthiest way to cook eggs is to boil or poach them as this limits the production of AGES – unhealthy substances that can form when using cooking methods such as frying.”

How do you eat your eggs? 
“I often arrive at work with a boiled egg in my lunch bag! It’s easy to prepare, conveniently packaged for transport, delicious and nutritious, so ticks all the boxes for a healthy snack on-the-go. Team it with a few leaves of spinach and sliced avocado for a more substantial snack.”