The debate about eggs has been ongoing since at least the 1960s, and so far, nothing seems to have changed. One week, they’re OK, and the next, they’re not. So, what is the truth? Are eggs good for you, or not?
I tried to use the most recent information available, but even that was an exercise in futility. I am referring to the latest ‘study’ done by Dr. J. David Spence1. The ‘study’ claims that eating egg yolks is as bad for your heart as smoking. Really? This prompted me to investigate further. Dr. Spence is a professor of neurology at the Western University Schulich School of Medicine and Dentistry in London, Ont. Neurology? Not Cardiology or Nutrition? Dr. Spence has blamed cholesterol for almost all of society’s ills. It wouldn’t surprise me if he blamed cholesterol for the JFK assassination and UFOs. He has an agenda. That was my first ‘red flag’. Granted, Jenkins and Davignon are both nutritionists (and avid vegans), but not one cardiologist in the entire study? After reading the full paper, it became apparent that this was no scientific study at all. There were no control groups, no double-blind procedures, and no control over variables—nothing that would qualify it as any kind of scientific study. This is not how science is done. All Dr. Spence did was have 1,252 patients (all smokers) with serious plaque issues fill out a questionnaire asking how many eggs they eat per week. That’s it. All of Dr. Spence’s conclusions came from that—essentially, a half-baked survey that didn’t even have the controls used in an NBC telephone survey. Of course, the ‘study’ has been blasted by everyone in the scientific community, and the journal Atherosclerosis is probably wishing they hadn’t published it. Whatever credibility Dr. Spence had is now gone in the scientific world. It’s a shame, really, because he had a solid career up until now. In any case, the study is pure garbage and not worth the paper it was printed on.
Separating Fact from Fiction: What’s the Truth About Eggs?
OK. Back to the real world. How can we find out if eggs are actually good for you? First, we need to establish that we are talking about a normal, healthy individual. People with chronic health issues may need special diets that preclude the consumption of eggs, but that’s a separate issue. We’re talking about average people here.
Even a cursory look at the history of attitudes toward eggs reveals a lot of myths and misconceptions that have no basis in fact whatsoever. We can start by acknowledging that eggs have been a part of the human diet long before we were even human—or when birds resembling today’s chickens didn’t exist. Archeological evidence shows that Australopithecus, Homo Habilis, Neanderthals, and Cro-Magnons were quite accomplished nest robbers. At some point, someone figured out it would be easier to domesticate their favorite egg-laying birds instead of continually raiding nests, and thus the egg and poultry industry was born. Saying eggs are bad for you is like saying gazelles are bad for lions to eat, or bananas are bad for chimpanzees. It’s just plain silly. Now, let’s explore some popular attitudes and put them in context:
Myth One: Eating just the whites is healthier than the whole egg. – False. Egg whites contain little nutrition, mostly just a little protein. The whites also contain most of the sodium, so you’re not really doing yourself any favors by eating them alone. The yolk, however, contains many nutrients you can’t get anywhere else, such as the amino acid leucine, which is pure gold for bodybuilders because it triggers muscle growth and fat-burning. It has been proven in countless studies that eating whole eggs helps significantly with weight loss for people battling obesity. Egg yolks also contain choline, which is vital for healthy cell membranes and brain function.
Myth Two: Eggs are high in cholesterol. – Neither true nor false. Eggs do contain cholesterol, but not necessarily large amounts. Studies have shown that eating cholesterol does not cause your cholesterol levels to rise. High cholesterol is caused by various factors, including genetic predisposition, sedentary lifestyles, obesity, and more. The fact is, your body needs a certain amount of cholesterol to function properly. Cholesterol is a normal part of the human diet.
Myth Three: Eggs will make you fat. – False. One egg contains just 70 calories, and those calories are beautifully balanced, with 6 grams of protein and 5 grams of unsaturated fat (the kind your body needs). Five grams isn’t much for something so nutritionally dense. Additionally, the protein in eggs causes the release of glucagon, a hormone that makes your body burn its own fat stores. From a nutritional standpoint, eggs are a powerhouse. Let’s compare this to another common diet staple… rice cakes. Two rice cakes also have just 70 calories, but no protein or fat. What they do have are 14 grams of fat-cell-cramming, high-glycemic carbohydrates. You tell me, which one do you think is better for your body?
Myth Four: Raw eggs have more nutrients. – False. First off, raw eggs are just nasty. Why would anyone want to eat them that way? Eggs cook at such a low temperature that no nutrients are damaged at all. In fact, two nutrients—lutein and zeaxanthin—are actually enhanced by cooking. On the downside, raw eggs contain avidin, an organic compound that blocks the absorption of the vital nutrient biotin. Cooking renders avidin chemically inert. Additionally, raw eggs significantly increase the risk of salmonella poisoning. Even mild cooking makes eggs perfectly safe. If you’ve ever seen anyone with salmonella poisoning (or had it yourself), you’ll quickly realize it’s not fun. Why take the risk when it’s so easy to prevent?
Myth Five: Fresh farm eggs from a local farm are better for you than store-bought eggs. – False. I enjoy getting my eggs from a local poultry farm, mostly because we socialize a lot in the process. But the eggs from the local farmer are most likely the same as the ones you buy in the store. All eggs come from farms and chickens, and for the most part, they are raised in the same way.
Myth Six: Eggs from ‘Free-Range’ chickens are better than regular eggs. – False. In fact, free-range chicken eggs are likely to contain fewer Omega-3 oils than eggs from chickens fed high-quality feed. The difference is marginal, though, because you can easily pick up the extra Omega-3 oils from sources like olive oil, fish, and fish oil. So, it’s really not much of an issue. If the idea of eating eggs from chickens that have room to run around, chase bugs, and dig in the dirt appeals to you, then by all means, buy the eggs you prefer and enjoy them.
So, after all this research, it turns out that not only are eggs good for you, but they are also one of the least processed, most consistent foods you can buy. This is not to say you can eat a dozen every meal and not face some issues. Too much of anything—even water—is not a good thing. You have to use some common sense. The bottom line is that there’s no reason not to enjoy eggs when you want them, unless you have a health issue that would prevent it. Treat yourself to a nice 2-egg spinach omelet once in a while. They’re eggcellent…(sorry, I couldn’t resist!).
Citations
Egg yolk consumption and carotid plaque: J. David Spence, David J.A. Jenkins, Jean Davignon: Atherosclerosis – Volume 224, Issue 2, Pages 469-473, October 2012.
