Are eggs healthy? A Registered Dietitian weighs in.

Category: Food Tips, Recipes • July 28, 2019

The egg. Packed with protein, vitamin B12, selenium, and very versatile!  So the question is: Are eggs healthy?

A few months ago, the news reported on a research study that claimed eating eggs was associated with higher rates of cardiovascular disease and mortality.  This baffled me until I started reading the article.  The study was riddled with inconsistencies and less-than-desirable methodology… so needless to say the study was flawed in multiple ways.  I’m not going to get into the details because they are maddening for us RDs.  The take away is that this should have never made it past the editorial desk.

So let’s focus on the positive.  Eggs are a good source of protein, weighing in at 6g for one large egg.  At 70 calories each, the egg also boasts benefits of vitamins D, A, B12, choline, and an assortment of other vitamins and minerals.  To top it all off, a dozen eggs cost about $2.00! Don’t let anyone tell you eating healthy is expensive.

Some other healthy egg news: a 2016 meta-analysis (the analysis of many other research studies on the same topic) found that daily intake of an egg had no cardiovascular risks, and in fact REDUCED the risk for stroke by 12%.  The incredible egg indeed!

But what about cholesterol, you may say?  Well, fear not.  Only about 8% of cholesterol comes from food, so the cholesterol in eggs is not a giant concern.  We do want to be aware and mindful of the amounts of foods with high cholesterol, as these tend to be fried or highly-processed foods.  Thankfully the egg is neither fried (please don’t deep fry your eggs), nor is it highly processed.  In fact the many benefits we reap from the egg are plentiful!

The moral of the story is: do not let yourself be fooled.  The news is not meant to dissect medical and scientific studies, but I can assure you that dietitians are train to do just that!  Next time you find yourself confused and baffled (as I was!), just consult your friendly neighborhood RD (Hi, thats me).  I’m always reading, learning and passing the info on to you.

I’m also sharing a delicious egg cup recipe, created by yours truly.  Feel free to add other veggies as you see fit! Mushrooms would be a great addition, as would roasted tomatoes (roast them first or they’ll make your egg-cup watery).