What are the health effects of egg consumption?

From the Guidelines

Eggs can be safely consumed as part of a healthy diet for most people, with a moderate consumption of up to three servings of two eggs per week, or one egg per day, being permitted. This recommendation is based on the most recent and highest quality study available, which found that moderate egg consumption is not significantly associated with fatal or non-fatal coronary heart disease (CHD) [ 1 ]. The study, published in 2022 in the journal Cardiovascular Research, reported that the risk of CHD may increase with larger consumption of eggs, but the data indicate a non-linear dose/response relationship.

Some key points to consider when it comes to egg consumption include:

• Eggs are nutritionally dense, providing high-quality protein, vitamins, and minerals [ 1 ]
• Dietary cholesterol has less impact on blood cholesterol levels than previously thought, and most healthy individuals can metabolize dietary cholesterol effectively [ 1 ]
• Individuals with certain conditions, such as hyperlipidaemia or diabetes, may need to be more cautious and should consult their healthcare provider about appropriate egg consumption [ 1 ]
• The preparation method matters, with poached, boiled, or scrambled eggs being healthier options than fried eggs with bacon or other processed meats

It's also worth noting that the evidence suggests that occasional consumption of eggs appears relatively neutral for cardiometabolic health, without strong evidence for either risks or benefits [ 1 ]. However, the most recent and highest quality study [ 1 ] provides the strongest evidence for the safety of moderate egg consumption, and this should be prioritized when making recommendations.

From the Research

Egg Consumption and Heart Health

• The relationship between egg consumption and heart health has been a topic of interest in recent years, with some studies suggesting that eggs may not be as harmful as previously thought 2, 3.
• A review of the literature found that dietary patterns that emphasize fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts may be more effective in altering blood lipid levels than strictly limiting cholesterol intake 2.
• The 2015-2020 Dietary Guidelines for Americans removed the recommendation to limit cholesterol intake to no more than 300 mg per day, but advised individuals to eat as little dietary cholesterol as possible while consuming a healthy eating pattern 2.

Association between Egg Consumption and Cardiovascular Disease

• A prospective study of egg consumption and risk of cardiovascular disease in men and women found no significant association between egg consumption and risk of CHD or stroke in either men or women 3.
• However, the study did find that higher egg consumption was associated with increased risk of CHD among diabetic subjects, suggesting that egg consumption may have different effects in different populations 3.
• Another study found that consumption of up to seven eggs per week was harmonious with a healthful diet, except in male patients with diabetes for whom an association between higher egg intake and CHD was shown 4.

Effects of Dietary Cholesterol on Serum Lipids

• Dietary cholesterol has been shown to have variable effects on serum lipids, with the majority of individuals having only minimal responses to dietary cholesterol challenges via egg intake 5.
• However, some individuals may experience significant increases in both LDL and HDL-cholesterol, typically with a maintenance of the LDL/HDL cholesterol ratio 5.
• Other factors found in eggs, such as phospholipids, may also influence risk for heart disease by reducing serum lipids 5.

Current Understanding of the Relationship between Dietary Cholesterol and Coronary Artery Disease

• The current evidence on the association between dietary cholesterol and the risk of CHD is not clearly understood, and more research is needed to fully elucidate this relationship 6.
• A systematic review of the literature found that dietary factors known to influence the risk of CHD include saturated fats, trans-fats, and polyunsaturated fatty acids, but the relation between dietary cholesterol and the risk of CHD is still unclear 6.