In the ever-evolving landscape of nutrition advice, it can be challenging to discern what's truly beneficial for our health.

One food that has been particularly subject to shifting opinions is the egg. 🥚🍳

Growing up in the 80’s & 90’s I've seen the narrative around eggs, cholesterol, and fat change dramatically.

Anyone remember these from 1984 and 1999?

Time Magazine Covers 1984 & 1999. Are eggs really bad for you? What about cholesterol? The data is constantly changing. Eggs have a lot of benegits to offer too.

And who can forget this marketing campaign?

The Incredible Edible Egg Campaign Ad. Are eggs really bad for you?

Now, let’s unscramble some myths about eggs…

The Cholesterol Conundrum

Eggs, are they that bad? For years, eggs were demonized due to their cholesterol content, with many being advised to limit or avoid them altogether, especially egg yolks. However, recent research has shifted our understanding.

For years, eggs were demonized due to their cholesterol content, with many being advised to limit or avoid them altogether, especially egg yolks. However, recent research has shifted our understanding.

While it's true that eggs contain dietary cholesterol, studies have shown that, for most people, dietary cholesterol does not significantly impact blood cholesterol levels.

Nutrient Powerhouses

Eggs are an incredible source of high-quality protein, essential vitamins, and minerals.

They're packed with nutrients like vitamin B12, choline, selenium, and vitamins A, D, E & K—nutrients that are vital for brain health, metabolism, and overall well-being. Choline, in particular, is crucial for liver function, brain development, and the nervous system.

In order to benefit from from all these great nutrients, it is necessary to eat the whole egg, including the yolk.

Egg picture with breakdown of vitamins and nutrients. Eggs have nutrients like vitamin B12, choline, selenium, and vitamins A, D, E & K—nutrients that are vital for brain health, metabolism, and overall well-being.

The Good Fat

Let's not overlook the fat content in eggs. The majority of the fat found in eggs is unsaturated fat, which is beneficial for heart health. This includes monounsaturated fats, known to support a healthy heart, reduce inflammation, and increase HDL (good) cholesterol.

The myth that all fats are bad for you has been debunked; instead, we now understand that the type of fat matters. We also know that we need fat in our diets as our bodies use it for many critical functions.

Choosing the Best Eggs

When it comes to selecting eggs, the quality can vary. Whenever possible, opt for organic, pasture-raised eggs. These tend to have higher levels of omega-3 fatty acids and vitamins, thanks to the hens' more natural diet and outdoor access.

We made the switch to a small, local farm for eggs a few years ago and they are delicious! Plus I get to see the chickens doing fun chicken things whenever I visit the farmstand.

What About Egg Allergies?

Eggs can be the culprit in food allergies and sensitivities. They may cause reactions due to proteins found in both the egg whites and yolks (which is why both the egg white & yolk should be tested). These sensitivities can trigger symptoms like digestive issues and skin reactions.

If you suspect you have an egg sensitivity or allergy or if you have specific concerns related to cholesterol or cardiovascular disease consult your health care practitioner for guidance.

As always, listening to your body and understanding your unique health needs is paramount.

No single food is the villain or hero of your diet.

It's the overall quality and balance of your meals that matters most.

So, enjoy your eggs—scrambled, poached, or however you like them. 🍳

🥚Eggs: Good or Bad?🍳