A new study published in the journal Nutrients challenges long-standing misconceptions about egg consumption and cholesterol. Despite the removal of dietary guidelines limiting egg intake in 2015, many individuals continue to restrict their egg consumption due to concerns about cholesterol. The study, led by Donna Kritz-Silverstein, PhD, explores why these outdated beliefs persist and how they impact dietary choices.
The original assessment of egg intake dates back to 1972-74, coinciding with the emergence of dietary guidelines. At the time, experts believed that dietary cholesterol, particularly from egg yolks, could elevate plasma cholesterol levels, leading to heart disease. These guidelines, however, were abandoned in 2015 after extensive research demonstrated that eggs can be a healthy part of the diet.
Despite updated guidelines, a 2021 report indicated that people still limit eggs due to their cholesterol content. The study highlights how eggs are often fried in butter or margarine and consumed with other high-fat animal products, which influences cholesterol metabolism. Kritz-Silverstein recommends consuming no more than seven eggs per week to maintain a balanced diet.
Egg yolks contain 70% of the recommended daily dietary cholesterol intake, according to Donna Kritz-Silverstein. However, when consumed as part of a balanced diet rich in soluble fiber and healthy fats, eggs do not adversely affect cholesterol levels. This nuanced understanding underscores the importance of looking at overall dietary patterns rather than isolating individual foods.
“At the time, it was thought that dietary cholesterol (i.e., the cholesterol found in eggs) could raise levels of plasma cholesterol.” — Donna Kritz-Silverstein, PhD
“It was not until 2015 — and after a lot of research had been done — that these guidelines were abandoned.” — Donna Kritz-Silverstein, PhD
Monique Richard, MS, RDN, LDN, shares that how people consume eggs does not change her opinion on their health benefits. She emphasizes that egg substitutes remain a viable option for those with allergies or specific health concerns.
“Egg substitutes are also a very viable option for those that need and/or want it, or it may be appropriate for those related to an allergy or other medical condition.” — Monique Richard, MS, RDN, LDN
Yu-Ming Ni, MD, adds that a single egg's cholesterol content should lead to moderation but not complete avoidance. He suggests no more than seven eggs per week and notes that egg whites provide a cholesterol-free alternative.
“I can say that a single egg has 70% of your daily dietary cholesterol intake, so I tell patients not to overdo it.” — Yu-Ming Ni, MD
“I would recommend no more than seven eggs in a week, whether you bunch it up on the weekend or you eat it throughout the week.” — Yu-Ming Ni, MD
The study's findings reveal that historical guidelines significantly influenced public perception and behavior regarding egg consumption. Most individuals limited their egg intake due to perceived health benefits or on medical advice for managing high plasma cholesterol.
“Most people indicated that they limited their egg intake because they either thought it was healthier, because of the high cholesterol content of eggs, or because of a doctor’s recommendation due to their own high (plasma) cholesterol level.” — Donna Kritz-Silverstein, PhD
“Our study showed that the guidelines surrounding egg consumption, whether they were appropriate or not, impacted egg intake.” — Donna Kritz-Silverstein, PhD
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