If your cholesterol is high, or if you’re a type 2 diabetic, you’ve probably been told to cut eggs from your diet.
The truth is, you don’t have to give up eggs to be healthy.
And contrary to popular belief, they’re one of the healthiest foods you could eat.
Are eggs bad for you?
Before we jump into the benefits of eggs, let’s take a closer look at the objections.
You might have heard the phrase ‘eggs are bad’ because:
- They’re high in cholesterol. One egg contains 187 mg of cholesterol, which is almost the daily ‘limit’ if you subscribe to American dietary guidelines.
- They’re high in fat. Around 60% of an egg is saturated fat. The remainder is protein (followed by an almost nonexistent amount of carbohydrates).
- They’re able to cause inflammation in rare cases. Certain fatty acids can cause joint pain in those who are susceptible (particularly those with arthritis).
Each of these things is true to some degree. But eggs aren’t the boogeymen they’ve been made out to be. They won’t give you heart disease, shorten your lifespan, or destroy your metabolic health.
Modern research proves it.
First, we know dietary cholesterol isn’t directly linked with heart disease. This means eating eggs won’t lead to a heart attack — and if your doctor is still pushing the old narrative, it may be time to find a better fit.
Second, the link between saturated fat and heart disease is a shaky one at best. The myth started with weak, associational evidence and ended with conflicts of interest from major food companies. The short version: eating eggs won’t put you on my operating table.
Third, studies show eggs don’t cause inflammation in healthy people. If you have an allergy, or if you struggle with joint pain, you may need to be more careful (we’ll talk more about this later).
To summarize, eggs aren’t a risky food you can only have twice a week.
Eating them every day can have major beneficial effects.
Why eggs should be a staple in your diet
The idea that ‘eggs are bad for you’ simply doesn’t hold water.
They’re not only great for your metabolic health, but incredibly beneficial in a variety of ways.
For example:
Eggs are highly nutritious
High-fat, low-carb, high-protein diets are the best way to restore your metabolic health. Eggs fit all three of these categories — they won’t spike your blood sugar, and they won’t encourage insulin resistance.
Eggs are also incredibly filling. They make a good snack if you’re genuinely hungry.
And again, not all calories have equal effects. Some foods are more addictive than others. It’s hard to get addicted to eggs.
A large pizza from Dominos is around 2,900 calories. It would take three dozen eggs to get close to that number.
I’m willing to bet you couldn’t eat 36 eggs in a single sitting. But you might be able to eat all eight slices of pizza at once.
Eggs are cost-effective
We’re all feeling the squeeze of the cost-of-living crisis. I don’t need to remind you how expensive groceries are today.
That said, eggs are still one of the most cost-effective foods you can buy. It costs less than $3 for a dozen, and if you eat two eggs per day, that’s almost enough for a week. Bonus points if you have neighbors who raise chickens.
Of course, I realize cost-of-living varies depending on where you live. Organic eggs also cost more than store-bought eggs (although the nutritional difference is worth the upcharge).
Please only buy what you can afford. I’d rather you eat six ‘regular’ eggs per day than three ‘organic’ ones that are three times the price.
Eggs are versatile
Eggs aren’t just a breakfast food. If you cook at home, you can use them in a variety of recipes.
For example, you can try:
- Cloud eggs
- Steak and eggs
- Egg drop soup
And the list goes on
Your options are virtually limitless here. Not bad for under $3 per dozen!
When you should (or shouldn’t) eat eggs
Eggs have a place in almost every American diet.
There are only a few scenarios where you should be cautious about eating eggs:
- If you’re a strict vegan or strict carnivore and only eat vegetables or meat. I don’t tell patients to follow specific diets, and if you’ve found one that works (that doesn’t include processed foods), I’ll support you however I can.
- If you’re following an elimination diet. This means you’re eliminating most of the things you eat and are slowly introducing new items over time. The goal is to decide what works for your body and pinpoint issues like inflammation or skin conditions.
- If you have an egg allergy. If you’re not sure where you stand, I highly recommend a skin prick test. Many people don’t realize they’re egg intolerant if their symptoms are mild or take several days to manifest. Even in this case, non-chicken eggs, like duck eggs may work for you.
In virtually every other circumstance, eggs should be on the menu. This is especially true if you’re insulin resistant.
But again, be sure you’re eating eggs — not ‘near-egg objects.’ Imitation eggs and frozen omelets do not classify as whole, real foods. This will further damage your metabolic health and exacerbate existing conditions.
This is just the tip of the iceberg
Eggs are a hotly-debated food even now, but they’re by no means the only one under fire. Gluten, alcohol, and even red meat have passionate defenders on both sides of the argument.
If you’re serious about reclaiming your metabolic health, I urge you to do your own research and form your own conclusions. You can get started with my course on the seven principles of metabolic health to get a crash course on the most recent research.
