The scientific verdict on the healthfulness of eggs


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We all know someone who insists on ordering egg whites at brunch. Surely an egg white omelette is healthier than one with yolk—if it’s even healthy at all. Americans have long been confused about eggs, especially when it comes to heart health. Despite the rise of the ketogenic diet (an eating habit for which eggs practically serve as the mascot), many still make a conscious effort to minimize egg consumption, fearing it will raise their cholesterol or hurt their heart health. But according to a new study, eating eggs for breakfast every day (yolk included) could actually be best for longterm health.

Published in The American Journal of Clinical Nutrition, the study looked at the egg intake of 177,000 people in 50 different countries to see how it affected overall health. Researchers found that people who ate seven or more eggs a week had better cardiovascular health and lower inflammation than those who ate less than one egg a week.

Here’s what a registered dietitian has to say about nature’s multivitamin:

“Eggs are cheap, satiating, and easy to find, and they’re an excellent source of high quality protein,” says Tracey Lockwood Beckerman, RD. “Your body is able to fully absorb all the protein from the eggs to help lower blood pressure.”

The American Heart Association also says regular consumption of eggs won’t negatively impact heart health, noting to a published in The American Journal of Clinical Nutrition that suggests eating up to 12 eggs a week for three months does not increase cardiovascular risk factors for people with prediabetes and type 2 diabetes.

But not all studies point in this direction. The Blue Zones food guidelines—created based on what people who live in regions where living healthy past 100 is the norm—recommends a diet that includes just three eggs per week.

While these conflicting guidelines can be confusing, what’s important to see is that for all, eggs are still included as part of a healthy diet. Instead of getting hung up on whether you should eat three a week or a dozen, the big takeaway is that they’re linked to positive health benefits, not negative ones. And it’s also important to note that the research highlighted here all involves eating the whole egg.

Are eggs bad for you? Consider the mystery cracked.

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