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There are many controversial foods in the world, but no other food comes close to this one. That food is the egg.
Since childhood, we’ve been bombarded with messages about food that can stick with us forever, regardless of if they’re actually true or not. Eggs have fallen victim to this tendency.
Consumed for thousands of years and loaded with life-supporting nutrients, how could this be? As you’ll see, the tone towards eggs and other animal foods has shifted more positively in recent years, but the so-called dangers still come to mind for many people.
In this article, you’ll also find answers to questions like:
What about the cholesterol?
Are boiled eggs healthy?
Why are people told to avoid or limit eggs?
Off we go!
Cholesterol & Eggs: The Evolving Truth
When determining if boiled eggs are healthy, cholesterol is an obvious concern for most people. In 1968, The American Heart Association cautioned people to eat no more than 3 eggs per week due to concerns of increased risk for cardiovascular disease (1).
But, the idea that “cholesterol is bad” may not be as simple as we’ve been led to believe.
It’s well known that eggs are a rich source of cholesterol (mostly in the egg yolk)(2). Despite this fact, the body is able to effectively balance cholesterol creation within the body and from food sources (3). When you eat more cholesterol from foods, your body reduces its own production of cholesterol (4). This means that eggs can have little to no impact on your cholesterol levels (5, 6).
The USDA also lifted its upper limit on cholesterol intake in 2015 and noted that eggs don’t need to be limited (7).
People with hypertension or diabetes may need to be cautious about eggs and other cholesterol-rich foods, but for most, eggs can be incredibly beneficial (8).
Are Boiled Eggs Healthy? 8 Amazing Health Benefits to Know
Sometimes called “the perfect protein source,” eggs are a powerful food that can radically improve your health.
1. Nutrient Density
Eggs contain almost every vitamin except for vitamin C (9). In particular, eggs are a rich source of vitamin A, vitamin E, vitamin B2, and vitamin B5 (10). They’re also one of the few natural sources of vitamin D.
Aside from vitamins, you also receive minerals and other beneficial nutrients such as:
- Minerals: iron, iodine, calcium, copper, selenium, zinc, sodium, magnesium, and potassium (11)
- Choline: an essential nutrient lacking in 90% of Americans that supports liver health and brain development (12, 13)
- Carotenoids like lutein and zeaxanthin have anti-inflammatory and antioxidant properties (14)
- All nine essential amino acids, including methionine, cysteine, and glycine (15)
- Omega 3 fatty acids that decrease heart disease risk (16)
For macronutrients, eggs provide about 6g of protein, less than 1g of carbohydrates, and 5g of fat (17).
2. Gut Health
Due to the presence of butyrate and propionic acid, eggs can promote and maintain a healthy gut lining (18).
3. Digestibility
Along with dairy and meat, eggs are one of the most digestible protein sources on the planet (19). As an added bonus, almost all of the nutrients in eggs are put to use by the body, given their bioavailability (20).
4. Eye Health
DHA and carotenoids are both naturally present in eggs and are crucial for eye health (21). Two carotenoids in eggs, zeaxanthin and lutein, are thought to help reduce cataract formation and macular degeneration (22, 23, 24).
5. Weight Loss
Eggs can also be valuable for weight loss thanks to their protein content, ability to control appetite, and ability to leave you feeling full (25, 26).
For obese and overweight people, eggs can lead to weight loss and increased satiety (27, 28).
6. Heart Health
Cardiovascular disease (CVD) is the most common cause of death in the United States for both men and women (29). While cholesterol and saturated fat from foods like eggs is thought to increase the risk for CVD, this idea has been met with skepticism and is now not viewed as a contributor to cardiovascular disease (30).
This has led organizations like the US Dietary Guidelines Advisory Committee and the American Heart Association to alter their guidelines (31, 32). The scientific literature is also littered with statements like:
“We failed to find any significant association between egg consumption and risk of CVD mortality.” (33)
“Half a century of research have shown that egg and/or dietary cholesterol intake is not associated with increased CVD risk.” (34)
Plus, the nutrients in eggs can offer protection from chronic disease (35). One study even found that when included in a healthy diet, eggs can lead to improvements in blood pressure and reduce the risk of diabetes (36).
7. Bone & Muscle Health
Eggs can also improve muscle health, increase muscle mass, and protect against challenges like sarcopenia (37, 38). The protein and micronutrients in eggs can also support bone health (39).
8. Brain Function
Thanks to the vitamins, minerals, and amino acids, eggs can support proper brain function (40). The neurotransmitter choline is also involved in cognitive function (41).
The Risks of Egg Consumption
Eggs do have a number of concerns to keep in mind. These potential dangers include:
1. Allergies
Behind a milk allergy, eggs are the second most common food allergy in infants and young kids (42). This can lead to unpleasant symptoms like hives, trouble breathing, diarrhea, and chest pain (43).
The egg white contains the bulk of the allergenic proteins, with smaller amounts in the egg yolk (44). But, unlike other common allergens like soy or wheat, an egg allergy is commonly outgrown (45).
Completely avoiding eggs can increase the risk of nutrient deficiencies, and parents are now encouraged to include eggs after weaning (46, 47). Delayed introduction of eggs may actually promote egg allergy instead of protecting against it (48).
2. Illness
Eating eggs can cause foodborne illness, mainly due to the presence of salmonella and other bacteria (49).
3. Exposure to Contaminants
Like water and so many other foods, eggs can contain a variety of contaminants. In particular, hens can be exposed to heavy metals, pesticides, and even veterinary drugs (50, 51). These contaminants come from feed, their environment, or improper usage of pesticides (52).
Long-term exposure to these contaminants can lead to challenges like behavioral disorders, respiratory problems, or damage to the liver, kidneys, and cardiovascular system (53).
4. Antinutrients
Just like plant foods, eggs actually contain an antinutrient called avidin that can limit the absorption of vitamin B12 (biotin)(54). However, this concern mainly applies to raw eggs, as cooking can destroy these compounds (55).
How to Boil Eggs Properly
Not only is a hard boiled egg loaded with nutrients, but they’re also simple to make. For perfect boiled eggs, follow these 7 steps:
- Place eggs in a pot & cover with cold water
- Bring the water to a rolling boil
- Once the water is boiling, immediately turn off the heat
- Cover the pot
- Let the eggs sit based on your desired consistency
- Once cooked, transfer the eggs to a bowl of iced water
- Peel and enjoy
Although boiling eggs can lead to a loss of small amounts of vitamin A, D, and E, they can still be an extremely versatile addition to your diet (56, 57).
Eggs Are Not As Evil As We’ve Been Told
Although many of the scientific claims against eggs have been disproven, the idea that eggs are unhealthy has stuck around.
The reality is that eggs are loaded with nutritional value that can improve your gut health, brain function, and eye health and even help you lose weight. Eggs are not only a life-giving food but also a food that can allow you to thrive and feel your best.
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