Let’s Unscramble the Truth About Eggs
In the ever-evolving world of nutrition advice, few foods have sparked more debate than the humble egg. Growing up in the 80s and 90s, I watched the health headlines swing from fear to praise. One minute, eggs were off-limits. The next, they were a health hero.
These were from 1984 & 1999.
And who can forget this marketing campaign?
Now, let’s unscramble some myths about eggs…
The Cholesterol Conundrum
Eggs were once villainized because of their cholesterol content.
For decades, people were advised to skip the yolk and limit their intake.
Recent research has shown that dietary cholesterol has far less impact on blood cholesterol levels than we once thought, at least for most people.
In reality, our liver produces cholesterol daily. When we eat more from food sources, our bodies typically make less. For the average person, moderate egg consumption does not raise heart disease risk.
Nutrient Powerhouses
Eggs are loaded with nutrients that support brain health, metabolism, and overall well-being. Just one egg provides:
High-quality protein
Vitamin B12
Choline
Selenium
Vitamins A, D, E, and K
Choline, in particular, plays a vital role in liver function and nervous system health. To get the full benefit, you need to eat the whole egg, yolk included.
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.
Not all fat is bad.
In fact, most of the fat in eggs is unsaturated, including monounsaturated fats that support heart health, reduce inflammation, and raise HDL (the “good” cholesterol).
Fat is also essential for hormone production and nutrient absorption. You need it to live.
The takeaway: quality fat is part of a balanced, nourishing diet.
Choosing the Best Eggs
The source matters. When possible, choose organic, pasture-raised eggs. These typically contain higher levels of omega-3 fatty acids and fat-soluble vitamins, thanks to a more natural hen diet and outdoor access.
At our house, we switched to buying from a small, local farm a few years ago.
Not only are the eggs more flavorful, but visiting the farmstand and watching the chickens do their thing is a bonus. (This was a jailbreak where they went after the pumpkins at the farm stand.)
What About Egg Allergies & Sensitivities?
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.
The Bottom Line
There’s no one-size-fits-all when it comes to nutrition. Eggs may be a great addition to your diet, or they may not be the right fit for you.
No single food is the villain or hero of your diet.
Either way, the key is to focus on the big picture. A single food isn’t going to make or break your health. It’s the quality, balance, and consistency of your choices that matter most.
So, whether you like them scrambled, poached, or soft-boiled, enjoy your eggs with confidence.
If you’re tired of sifting through conflicting nutrition advice, you’re not alone. Join my weekly email list for grounded, science-backed health tips that make sense for your body and your life.