We explore the truth behind whether eating eggs is healthy for you. Learn more.
Whether or not eggs are good for you is a much-debated topic. With past controversy over salmonella, ongoing reports of high levels of cholesterol and of course the welfare implications for hens, eggs have certainly had some bad press.
We’re explaining once and for all why eggs are neither the ethical nor the health food many believe.
Are eggs good for protein?
Many people eat eggs because they’re an affordable source of protein. Everyone needs protein in their diet; these macronutrients are one of the most important building blocks of the human anatomy. Eggs, undeniably, have fairly high protein content, with around 6g in a large egg (which weighs around 50g).
However, many plant-based foods offer even more protein per 50g: peanut butter boasts an impressive 11g, tempeh 10g, and chickpeas 9.7g.
For those looking to increase their protein intake, plant options are a better choice, often offering more protein, and without the risks that come with egg consumption.
What are the risks of eating eggs?
As a child, did you ever try to lick the bowl or eat raw cake mix before the batter was cooked? If so, you were likely reprimanded by an adult, who told you that eating raw eggs will make you ill.
Eggs may contain a type of pathogenic bacteria called Salmonella, which, if you eat raw or undercooked eggs, can cause food poisoning—a significantly lower risk when opting for plant alternatives.
The NHS additionally advises bacteria can be found on the shell as well as inside the egg, which can easily spread to other foods, hands, utensils and worktops.
But even when shells are washed and the yolk cooked, eggs pose other serious threats to health.
Are eggs bad for cholesterol and fat?
Around 60 percent of the calories in eggs are made up of fat, much of which is saturated—the ‘bad’ fat also found in foods like red meat, whole dairy foods, and baked goods.
This high fat content makes eggs a diabetes risk. A review of 14 studies showed that individuals consuming the most eggs increase their risk for diabetes by a whopping 68 percent. Another review found a 39 percent higher risk of diabetes in people who eat just three or more eggs each week.
Eggs are also bursting with cholesterol. In fact, an average egg contains more than double the amount found in a Big Mac.
Why is this a problem? For every 300 milligrams of dietary cholesterol consumed per day, a person’s mortality risk increases by up to 24 percent. One egg yolk alone contains around 185 milligrams of cholesterol.
Nutritionfacts.org adds that eating just one egg a day may exceed the safe upper limit for cholesterol intake in terms of cardiovascular disease risk.
Are eggs bad for your heart?
Despite the misconception that eggs are a ‘health food,’ they have been linked with increased rates of cardiovascular (heart) disease.
One study found that participants who ate the most eggs had 80 percent higher coronary artery calcium scores—a measure of heart disease risk. Another found that those who eat the most eggs have a 10 percent higher risk of general cardiovascular problems.
The study said, "Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late."
Andrew Odegaard, PhD, MPH, an associate professor in health sciences at the University of California, also stresses the importance of taking proactive measures to eat well.
If frequent egg consumption is occurring in the context of a typical Western dietary pattern with high levels of refined grains, added sugars, red and processed meats, and ultra processed foods, then the best evidence for cardiovascular health is shifting one’s overall dietary pattern.
~Andrew Odegaard
Opting for plant-based options in place of eggs—and other animal products—is a great way to boost your health and reduce risks.
Can eggs cause cancer?
Cancer is another risk associated with eating eggs.
The Physicians Committee for Responsible Medicine say that the “fat and cholesterol found in eggs can harm heart health and lead to prostate cancer, colorectal cancer” and more.
Indeed, by consuming 2.5 eggs per week, men may increase their risk of a fatal form of prostate cancer by 81 percent, compared with men who consume less than half an egg per week.
And women aren’t off the hook.
There’s a strong link between egg consumption and ovarian cancer—one or two eggs a week increases the risk by 70 percent, more than two and it rises to 80 percent.
~ Viva!
Plus, eggs contain choline, which has been linked with ovarian and prostate cancer, as well as heart disease.
Are eggs healthy?
The truth is, wherever you look, conclusions vary. In part, this is because nutrition is notoriously difficult to research. Scientists also believe the common misconception that egg and meat intake is harmless can be linked to inaccurate past research, confusion in national dietary guidelines, and biased influences from the food industry.
Eggs aren’t all bad—they’re high in protein, some nutrients, and vitamin D. But, considering we can get these things from other sources, without increasing the risk of so many diseases, we think it’s best to leave eggs off your plate!
Still not convinced? A 2021 study even found that every additional half egg eaten each day was associated with a seven percent higher risk of premature death. They also reported that swapping in other protein sources like nuts and legumes could curb the risk of dying early by 8-13 percent.
Is eating eggs ethical?
Eggs aren’t so good for you, and they’re definitely not good for hens.
Whilst hens laying eggs may conjure up images of small countryside farms and hens frolicking around in fields, this is far from a reality.
Not only do many laying hens suffer each day in cages or in overcrowded barns, but the male chicks are discarded like rubbish.
You can find out more about the suffering caused by the egg industry here.
What you can do now
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