Eggs. Friend or Foe?
Eggs have been in the news again lately and this time we’re being told they may not be as harmful as we were originally told. But what has the latest research really discovered?
Read on
The current research linking egg consumption and the risk of cardiovascular disease and type 2 diabetes is varied. For this reason, the Heart Foundation recommends a maximum of 7 eggs per week for people in these categories.
The Heart Foundation now states that eggs can form part of a healthy diet along with “vegetables, fruits, legumes, wholegrains, fish, olives, seeds, nuts and oils made from them”. However, eating eggs does not make our diet healthier on their own. We need to combine eating eggs with vegetables, legumes and wholegrains.
Eggs are a good source of protein, as well as containing Vitamin A, E and B12, selenium, choline and iron. They are also a source of saturated fat (3g/100g), mono-unsaturated fat and polyunsaturated fat including omega-3 (170mg/100g). Foods that are high in saturated and trans-fats have the greatest effect on blood cholesterol levels.
The high levels of cholesterol found in eggs does contribute to overall dietary cholesterol although the relationship between dietary cholesterol and any rise in blood cholesterol is usually minimal in most people.
Eggs are a good afternoon snack choice when we’re looking for something to get us through until our evening meal. Keep some hard boiled eggs in the fridge to grab as a snack occasionally.
For more information check out the Heart Foundation’s website here
Nadine Meggitt
Associate Nutritionist (Nutrition Society of Australia)
References
Heart Foundation. (2019). Eggs and Heart Healthy Eating. Dietary Position Statement.