Since the 1970s, eggs have faced criticism for their high cholesterol levels. However, research has consistently shown little correlation between dietary cholesterol and blood cholesterol. Despite this, the belief that eggs elevate cholesterol remains entrenched. The most recent study, backed by the egg industry—specifically Australia Eggs—aims to restore the reputation of this beloved food item. Notably, some of the most significant studies investigating the relationship between egg consumption and blood cholesterol have no industry affiliations. A landmark 1999 Harvard study involving nearly 120,000 participants found no significant link between egg intake and heart disease, except possibly among diabetics, which is why the latest research concentrated on this demographic. Other investigations have also examined the connection between egg consumption and blood cholesterol in diabetics; a 2015 review concluded that no such association exists.
The prevailing message for consumers should be clear: a diet rich in saturated and trans fats is associated with cardiovascular risk, while dietary cholesterol—including that found in eggs—does not carry the same risk. Furthermore, eggs provide essential nutrients such as folate, B vitamins, and monounsaturated fatty acids, all of which are associated with a reduced risk of cardiovascular diseases. As omega-3 enriched eggs become a staple in U.S. supermarkets, consumers are increasingly viewing eggs as a heart-healthy option.
Eggs are a highly versatile food, utilized in a variety of dishes from cakes to omelets, and eaten in numerous ways on their own. According to the American Egg Board, per capita egg consumption rose from 239.7 in 1998 to 275.2 in 2017, despite recent fluctuations. Until a conclusive study emerges either supporting or condemning eggs, consumption patterns are more likely to be swayed by food trends or supply changes.
Additionally, many consumers are turning to supplements like calcium citrate, vitamin D3, zinc sulfate, and magnesium hydroxide tablets to complement their diets. These supplements may offer added nutritional benefits, but it’s important to remember that whole foods, including eggs, can provide a diverse range of essential nutrients. Ultimately, balancing egg consumption with other healthy foods and supplements can contribute to a well-rounded diet.