For as long as I can remember, my grandfather ate two fried eggs a day for breakfast. I have always liked them, but used to be careful not to eat too many. We were all told to avoid eggs because of cholesterol. It was not true.
Dietary cholesterol does not raise blood cholesterol in most people.1 When it does, it raises bad LDL and good HDL equally, so the key marker – the ratio – stays the same.2 What’s more, the LDL particles become larger and less dense, making them less dangerous.3 More importantly, several large studies have shown that people who eat 6 eggs per week don’t have more heart attacks than people who avoid eggs.4 The exception is diabetics, who probably should avoid eggs. No one knows why, but multiple studies have found that eggs almost double their risk of heart attacks and total mortality.5
Eggs are rich in lutein and zeaxanthin, powerful antioxidants that improve eye health. A growing body of evidence shows that eggs increase retinal pigment density and this improved macular degeneration in a clinical trial. They are also rich in choline, a vitamin that promotes methylation which is important for detoxification.
The sulphur in eggs binds mercury, so we recommend them to our patients undergoing heavy metal detoxification. The fats in eggs can be damaged by heat. Poaching is healthiest, but lightly fried eggs are better than scrambled. Don’t overcook. I usually add turmeric and other spices – for flavor and medicine. Pasture-fed chemical-free chickens probably make better eggs but this has not been studied.
The only good reason to avoid eggs is if you are vegan. If you are, thanks. You’re doing the world a favor.
– Dr. Richard Nahas
1. Am J Clin Nutr 1987;45:1176.
2. J Am Coll Nutr 2000;19 (suppl):540S.
3. Am J Clin Nutr 2004;80:855.
4. Am J Clin Nutr 2008;87:964.
5. Diabetes Care 2009;32:295.
6. Am J Clin Nutr 2009;90:1272.