For years, eggs had a reputation for being high in sulphur because of their cholesterol content. But what does the latest scientific research say about the daily consumption of eggs? Warning: the results might surprise you!
The great cholesterol myth finally debunked
How many times have you heard that you shouldn’t eat more than two eggs a week because of cholesterol? This belief, which has been ingrained in our collective imagination since the 1980s, is starting to come true.
At first glance, the figures are frightening: one egg yolk contains around 200 milligrams of cholesterol. But there’s one thing many people still don’t know: the cholesterol you eat doesn’t have the same effect on your body as the cholesterol your liver produces naturally.
In fact, it’s the saturated fats and trans fats that increase your blood cholesterol levels. Eggs, on the other hand, consist mainly of unsaturated fats – the good fats, so to speak.
Harvard sets the truth straight
The Harvard School of Public Health has hit the nail on the head with its findings. After analyzing data from almost 120,000 adults, the researchers were very clear: eating one egg a day does not pose an additional cardiovascular risk for healthy people.
Can you imagine that? Decades of culinary guilt for nothing! Well… almost nothing. And don’t be fooled: Scientists don’t give the green light to three-eggs-a-day omelets. The nuance is important.
But what exactly has changed?
The focus of nutritionists has shifted. Instead of concentrating exclusively on dietary cholesterol, they are now interested in the overall quality of food and its relationship to the diet as a whole.
In this respect, eggs are at the forefront. They provide us with high biological value proteins, choline (excellent for the brain), vitamin D and even antioxidants such as lutein and zeaxanthin, which protect our eyes.
So, how many eggs a week?
The French recommendations are even more cautious than the Harvard results. Most French nutritionists recommend between three and five eggs per week for a healthy person.
This recommendation takes several factors into account:
- your general state of health (diabetes, high cholesterol)
- Your physical activity
- The rest of your diet
- Your genetic predisposition
Yes, we are not all the same when it comes to dietary cholesterol. Some people, especially those with diabetes or a family history of hypercholesterolemia, are more sensitive to the intake of cholesterol from outside sources.
The exception that proves the rule
A meta-analysis published in the British Medical Journal goes one step further. Not only does the daily consumption of an egg not pose a cardiovascular risk, it can even be part of a heart-protective dietary pattern.
But that doesn’t mean you should run out and buy three dozen eggs! The study makes it clear that this positive effect only occurs as part of a balanced diet with plenty of vegetables, fruit and wholegrain products.
The hidden treasures of eggs
Apart from the cholesterol debate, eggs hide some real nutritional treasures. The yolk contains lecithin, vitamins A, B, D and E, as well as iron and folic acid. The white part contains albumin, a high-quality protein.
By the way, a little kitchen tip: to make the most of these benefits and avoid certain anti-nutrients such as avidin, which are found in raw egg whites, it is best to boil the eggs. Sorry for chocolate mousse lovers!
A question of preparation
The way you prepare eggs makes a big difference. A hard-boiled egg with wholemeal bread is not the same as an egg fried in butter with grilled bacon.
Which is better? Combine them with vegetables, cook them with a little olive oil or add them to a wholemeal salad. Your arteries will thank you!
The real danger is not where you think it is
Ultimately, the real enemy of your heart is probably not your morning egg, but your lifestyle as a whole. An unbalanced diet rich in extremely processed foods and low in fiber and antioxidants, combined with a sedentary lifestyle and chronic stress: these are the real culprits.
Eggs, eaten in moderation as part of a Mediterranean diet or simply as part of a balanced diet, can be a perfect addition to your daily diet. Science has said it: preconceptions can finally be retired!
The only question is, do you prefer boiled, scrambled or fried eggs?