Eggs have long been criticized for their supposed role in raising cholesterol and increasing the risk of heart disease. However, new research from the University of South Australia challenges this notion, demonstrating that eggs have been unfairly maligned and highlighting their nutritional benefits.
In a study involving over 50 participants, researchers examined the effects of different diets on cholesterol levels. The participants followed three dietary plans: one high in cholesterol but low in saturated fat with two eggs per day; a second low in cholesterol but high in saturated fats without eggs; and a control diet high in both cholesterol and saturated fat with one egg per week. Researchers measured cholesterol outcomes after each phase.
Understanding cholesterol is key: high-density lipoproteins (HDL), or “good cholesterol,” protect against heart disease, while low-density lipoproteins (LDL), or “bad cholesterol,” when elevated, contribute to cardiovascular problems such as heart attacks and strokes. HDL is prevalent in foods like salmon, nuts, avocado, and legumes.
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The study’s findings emphasize that saturated fat—not dietary cholesterol—primarily increases bad LDL cholesterol levels. Remarkably, consuming two eggs daily within a low-saturated fat diet actually lowered LDL cholesterol, potentially reducing heart disease risk.
Lead researcher Professor Jon Buckley explained, “Eggs have long been unfairly cracked by outdated dietary advice. Despite being high in cholesterol, eggs are low in saturated fat, which is the main driver of elevated LDL cholesterol. Our research separated these effects and showed that dietary cholesterol from eggs doesn’t raise bad cholesterol when paired with low saturated fat intake.”
He added, “So, the villain in a cooked breakfast isn’t the eggs; it’s the bacon or sausage that could pose a greater risk to heart health.”
This perspective aligns with other recent studies supporting the beneficial impact of eggs on cholesterol management. Nutritionist Helen Bell of the UK Care Guide also highlights eggs' advantages for weight management, noting their high protein content promotes fullness and reduces overall calorie intake. She advises preparing eggs healthily by boiling or poaching to avoid added fats.
In conclusion, eggs deserve a fresh look as a nutritious and heart-healthy food choice when consumed as part of a balanced, low-saturated fat diet.