Are Eggs Bad For You?

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So, are eggs bad for you?

To eat eggs or not to eat eggs? That is the great debate thanks to a recent study in the Journal of the American Medical Association (JAMA) claiming that consuming eggs containing dietary cholesterol is in fact associated with increased risk for cardiovascular disease (CVD). Why is this a surprise when previously eggs have always been known as cholesterol bad guys? Because over the years, other research shows a larger impact on risk for CVD from consuming trans fat or excessive amounts of saturated fat. This research was reason enough for the latest Dietary Guidelines for Americans to loosen the restriction of consuming daily cholesterol and recommend eggs as a healthy source of protein.

How do you know if eggs are bad for you?

Know the facts! One large egg contains about 70 calories, 6 grams of complete protein, 5 grams of fat, 186 milligrams of cholesterol, and essential nutrients like vitamins A, D, and B12 and the minerals zinc, phosphorus, and choline. Cholesterol does play an important role in heart health, and it’s recommended to limit consumption of saturated and trans fat and rather consume unsaturated fats that increase HDL cholesterol (the good guys).

Healthy options for both

Whichever egg path you decide to munch down, there are healthy options for eating eggs or not eating eggs. Enjoying a veggie omelet or salad with hard-boiled eggs a couple of times a week is likely going to keep you satisfied and energized without causing harm. Some people with health issues may consider going egg-free with a few swaps like a tofu scramble or applesauce egg replacement in baking. The choice is yours, but make a well-educated choice with a few more reads from some of the egg experts.




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Actionable Steps


1

Read the longer version

To learn more, read these articles reviewed by our professionals to be the best on the topic: Are Eggs Good for You or Not? by the American Heart Association. Are Eggs Healthy by Well + Good featuring Tracy Lockwood Beckerman, MS, RD. The study Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease published in the journal Nutrients.

2

Ask your doctor or dietitian

See your primary care physician for a regular check-up and your annual blood work. If there are any nutrition-related health concerns, consider talking to a dietitian about what you can do to improve your health.

3

Check out the FAQs

Get to know eggs a little more with Eat Right’s Egg Essentials.

4

Try these recipes

If choosing to include eggs as part of your diet, try making these EGG-cellent recipes: Potato, Onion and Spinach Omelet by Eat Right. The Best Egg Salad by Nutrition Stripped. Sweet Potato Turkey Sausage Egg Bake by The Real Food Dietitians.

5

Try these egg-free recipes

Whether it’s due to an allergy, ethical purpose, or health choice, there is no shame in avoiding eggs. Read up on A Guide to Eating Egg-Free from Today’s Dietitian and try this Spaghetti alla Puttanesca with egg-free pasta.

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About the Author


shannon costello

Shannon Costello

Registered Dietitian Nutritionist (RDN)

Hi, I’m Shannon! I’m a Registered Dietitian Nutritionist, Culinary Coach, and Personal Trainer. After dedicating over 8 years to the corporate wellness world, I began my own nutrition practice. Chef Shannon Nutrition focuses on plant-based nutrition and culinary coaching. My passion for culinary nutrition grew when I worked as a cooking instructor for a culinary entertainment company. After several years as an instructor and event coordinator, I moved into the role of Director of Culinary Entertainment where I developed all the recipes, menus, and instructor trainings. My dietetic’s expertise helped the company expand into allergy-friendly and health conscious menus to suit all clients.
Full Bio | LinkedIn | 1:1 Coaching


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