The Truth About Eggs

Eggs are one of the most versatile foods around, but many people find this protein source confusing — to eat the yolk or not, is often the question!

While old nutrition advice used to include avoiding egg yolks as often as possible to decrease dietary cholesterol intake, new research has since proven this unnecessary. According to the American College of Cardiology and the American Heart Association, there is insufficient evidence to determine whether lowering dietary cholesterol reduces serum cholesterol. Additionally, the Dietary Guidelines Committee states cholesterol is not a nutrient of concern for over-consumption.

So, does this mean we can eat as many eggs as possible? Not quite. Egg yolks do still contain some saturated fat, which is not heart healthy and has shown to raise serum cholesterol. However, a study from the American Journal of Clinical Nutrition found eating one whole egg each day did not impact heart health risks. In addition, eggs provide a variety of nutritional benefits, including vitamin D, choline and antioxidants, like lutein and zeaxanthin — the majority of which are found within the yolk!

Our advice?

Enjoy the whole egg, but consider mixing one egg with 2-3 egg whites to decrease overall calories, while still enjoying a larger volume of food and reaping the yolk’s nutritional benefits. Some of our favorite recipes include eggs, and whether you enjoy them hard boiled, sunny side up, over-easy or baked, eggs are a nutritional powerhouse for every life stage.

Check out some of our egg-celent recipes for additional inspiration:

Kristin Houts MS, RD, LDN is a Registered Dietitian who specializes in digestive health issues, modified diets due to food intolerance, and is an expert in the Low-FODMAP diet. Follow along as she documents her own experience living with dietary restrictions on her Instagram, @KristinHouts_RD.