Eggs are a celebrated symbol for spring and Easter, but not so long ago they took a beating for their high cholesterol content. Recently, eggs have started to make a trendy comeback, yet many consumers are understandably having a hard time unscrambling the conflicting advice.
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Our knowledge of cholesterol metabolism continues to evolve. Dietary cholesterol does not inevitably translate to higher blood cholesterol. In fact, the current Dietary Guidelines for Americans states cholesterol is “no longer a nutrient of concern” and instead recognizes saturated and trans fats playing a larger role in raising cholesterol in the blood. Higher levels of the “bad cholesterol,” low-density lipoprotein, or LDL, may still suggest higher risk of heart disease, but it’s not the result of eating an egg.
While it’s true eggs are a cholesterol-rich food, the egg white and yolk combine to make a nutrition powerhouse. At just 70 calories, eggs are comprised of 13 essential vitamins and minerals, high-quality protein, and anti-inflammatory fats that when consumed in place of saturated fats have been linked to actually helping protect against heart and other chronic diseases.
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Although eggs are easily accessible, choosing which to buy is not as straightforward as it used to be. There’s an entire industry devoted to catching your eye in the grocery aisle based on varied production practices, labeling and cost.
If food price is important to you, a conventional egg is sufficient.
Reasons for choosing non-conventional eggs can range from concerns about the chicken’s welfare and farming practices to focusing on fortified nutrients.
Grading of eggs is independent of their nutritional content, and when compared side-by-side, there is not a significant enough difference in nutritional value between the smallest egg and its jumbo counterpart. Additionally, the nutritional composition of an egg is the same regardless of its shell color. The different hues are simply unique to the hen laying the egg and should not play a role in an egg’s purchasing power.
The bottom line is that whichever you choose, eggs make beneficial contributions to a healthy, balanced diet.
In addition to their nutritional benefits, eggs remain one of the most versatile foods in the kitchen. On top of eating eggs by themselves, an egg’s cooking properties make it an important ingredient to help emulsify, leaven and thicken recipes. They can be consumed at any time of day via various cooking techniques, partnered with other foods, or independently as a snack. Such vast culinary capabilities make receiving an egg’s nutritional benefits even easier with various ways to please the palate and give the stigma on eggs a bit of a break.
Leigha Messner is a registered dietitian nutritionist who is a clinical dietitian at Lee Health.