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The Egg - A Friend or Foe?

Article written by Gloria Cabrera.

In the past the public have received mixed messages regarding whether eggs are healthy or not. In fact not too long ago it seemed that the message was that eggs were high in cholesterol and we should be cautious about consuming these especially those with a cholesterol problem. In fact during these times the consumption of eggs dropped as people were concerned as to whether these were healthy or not. But further research has provided new information so perhaps we need to reassess our feelings about what now seems to be a nutritious little product.

What are eggs?

Eggs were designed by nature as a food source for the developing chick.6 Although small, they have an amazing nutritional profile containing high quality proteins, fat (a greater percentage of healthy fats) and a range of vitamins and minerals. This makes eggs a great food source for humans too.6

Eggs are composed of 4 main parts; the yolk, the white (albumen), the shell and shell membranes.6 The yolk is the living centre of the egg containing the nutritive material that supports the embryo’s growth.6 The white comprises of about 60% of the egg’s weight and consists of 4 layers, much of the egg’s protein and water is contained in the white.6 The shell membranes help to prevent bacteria entering the egg.6 The shell contains thousands of tiny pores which allow carbon dioxide and moisture to escape as well as air to enter. It also contains a protective coat which prevents moisture loss and bacterial contamination.6

So should I eat eggs or not?

In October 2007, in Australia, the Australia Egg Corporation Limited (AECL) undertook the most comprehensive nutritional analysis of Australian eggs ever. In fact for the first time in over 20 years, the full nutritional profile of Australian eggs had been analysed and updated.4 They came to the conclusion that eggs are a highly nutritious food that can play an important role in a healthy diet and may be a particularly valuable inclusion in the diet of vulnerable groups.4 So the health and nutrition experts are saying that we should eat eggs but what is about eggs that make them so good? Well here are some reasons to eat them:

  • They are a great source of high quality protein.5
  • They are relatively inexpensive in comparison with other sources of protein e.g. beef, chicken, fish.4
  • Although high in fat, the majority of fat contained is from healthy fats that we need in our diet.4
  • One of the type of fats contained is the long chain fatty acid omega 3’s which was found to be in higher amounts than originally thought. This makes them a good source of omega 3 fatty acids for vegetarians and people who don’t consume fish.2
  • Eggs are also a great source of several vitamins and minerals including vitamin A, folate, vitamin B5 and B12 and selenium. They are also a good source of iodine, phosphorus, riboflavin, vitamin E and iron.4
  • Two large eggs can provide some of the essential nutrients lacking in a vegetarian diet such as omega 3 fatty acids, selenium, vitamin B12 and iron.4
  • Eggs can also be a useful way to boost the nutritional intake in pregnancy, of children and adolescence and also the elderly.4

But what about the cholesterol?

Eggs are a source of cholesterol, so it has been assumed that limiting egg consumption will reduce the risk of coronary heart disease (CHD).5 However, scientific evidence shows little association between egg intake and the risk of CHD and stroke in most people.5 This is because the cholesterol eggs contain has only a small effect on blood cholesterol levels.5 In fact reducing saturated fat intake is the main dietary recommendations for reducing cholesterol levels.3 This being because the body makes cholesterol from saturated fat. So eggs should be considered in a similar way as other protein rich foods and selected as part of a varied diet.3

How many eggs should I eat per week?

Although no official recommendation exists for egg intake, research suggests that heart disease risk does not increase in healthy adults consuming up to 6 or 7 eggs per week as part of a healthy diet.1 However some individuals are more sensitive to cholesterol than others, for these individuals, recommendations regarding egg intake are best answered by their doctor or dietitian who can look at individual lifestyle factors.1

So is the egg a friend or foe?

Clearly we can see that eggs are more our dietary friend than foe. They contain so many nutrients which are essential to our diet that we should consider including them. Stick to a maximum of around 6 per week as part of a healthy diet unless advised by your health care professional.

References

  1. Egg Nutrition Centre, 2005. Eggs & Heart Health – Questions & Answers for Health Professionals [Online]. Available at http://www.enc-online.org/factsheet/EggHeartFinal.pdf [Accessed 22nd July 2009].
  2. Egg Nutrition Advisory Group (ENAG), 2009. Nutrition & Eggs [Online]. Available at http://www.enag.org.au/egg-nutrition/nutrition-and-eggs [Accessed 22nd July 2009].
  3. Egg Nutrition Advisory Group (ENAG), January 2009. Position Statement for Healthcare Professionals - Eggs, Plasma Cholesterol and Lipoproteins [Online]. Available at http://enag.plustwo.com.au/system/attachments/39/original/eggs_plasmacholesterol.pdf?1240960870 [Accessed 22nd July 2009]. 
  4. Egg Nutrition Advisory Group (ENAG), February 2008. Position Statement for Healthcare Professionals - The Role of Eggs in a Healthy Diet [Online]. Available at http://enag.plustwo.com.au/system/attachments/28/original/eggs_healthydiet.pdf?1240960165 [Accessed 22nd July 2009].
  5. Eggs.org.au, 2009. Health & Nutrition [Online]. Available at http://eggs.org.au/health-and-nutrition [Accessed 22nd July 2009]. 
  6. Himich Freeland-Graves, Jeanne and Peckham, Gladys C., 1996. Foundations of Food Preparation (6th Edition). Prentice – Hall, Inc., USA.


Last updated 23 July 2009