Q: We were told to avoid eggs for so many years. Why am I now seeing them recommended?
A: Alice H. Lichtenstein, DSc, Stanley N. Gershoff professor of nutrition, lead scientist of the Diet & Chronic Disease Prevention directive, and editor-in-chief of this newsletter, answers. “Eggs are nutritious, affordable, and easy to prepare. They are an excellent source of high-quality protein and are a good source of many essential nutrients. Additionally, egg yolks are high in lutein and zeaxanthin, phytochemicals that may help protect against age-related macular degeneration.
“Eggs are also a major source of dietary cholesterol (contained in the yolk). However, cholesterol in food and in blood should not be considered equivalent. One does not always equate to the other. For decades, it was thought that cholesterol in the foods we eat would raise cholesterol in our blood, particularly LDL (bad) cholesterol, so eggs (or at least egg yolks) were high on the list of foods to avoid in the fight against cardiovascular disease.
“Current research indicates that the amount of dietary cholesterol consumed by the typical American is not directly related to blood LDL cholesterol levels for most people. For individuals diagnosed with very high LDL cholesterol levels, dietary cholesterol may be a factor. Consult your healthcare provider before making a change in your diet.
“We now know that dietary fat type has a greater effect on LDL cholesterol levels than dietary cholesterol—so eggs are back on the menu, at least in moderate amounts (the equivalent of an egg a day or a couple of eggs every other day). Avoiding the saturated fat found in red meats and full-fat dairy is much more impactful to heart health than avoiding eggs. One thing to keep in mind: if you prefer your eggs for breakfast, avoid their frequent sidekicks, bacon and sausage.”
Kyla Shea, PhD, is a scientist with the Diet & Chronic Disease Prevention directive at the Human Nutrition Research Center on Aging. Her research focuses on the role of micronutrients in age-related disease and disability.
