It’s possible you’ve come across the idea that consuming an excessive amount of eggs can result in elevated cholesterol levels, which may negatively impact your well-being.
Scientists have explored the facts surrounding this myth.
again
, and
again
, and
again
— mostly discrediting the assertion.
A
new study
implies that for elderly individuals, consuming eggs can promote cardiovascular well-being and may also lower the chances of an early demise.
Let’s unpack the details.
What was the study?
Researchers analyzed information gathered in an extensive long-term study that monitors older adults and documents their health conditions (the
ASPREE study
).
When analyzing data from over 8,000 individuals, they investigated the typical diet of these people and subsequently assessed how many participants passed away within a six-year timeframe, as well as the reasons for their deaths, through medical documentation and official statistics.
Researchers gathered data on dietary habits using a food survey that contained a query regarding how often participants consumed eggs over the previous year.
-
seldom/rarely (not often or never, once or twice a month)
-
once to six times every week
-
each day (every day or multiple times daily)
In general, individuals who included eggs in their diet 1–6 times weekly showed the least risk of dying throughout the duration of the study (with a 29% reduction in mortality from heart diseases and a 17% decrease in total death rates) when contrasted with those who seldom or never ate eggs.
Consuming eggs every day did not elevate the likelihood of mortality.
What is the credibility of this research?
The study was released in a peer-reviewed journal, indicating that other experts have reviewed this piece of work and deem it credible and well-founded.
In the analysis, factors like socioeconomic status, demographics, health conditions, and clinical variables, along with overall diet quality, were "controlled" for because they can influence diseases and the likelihood of premature death.
The researchers obtained financial support from multiple national grant organizations in both the United States and Australia, ensuring there were no affiliations with commercial entities.
What are the constraints of this research?
Because of the nature of the study, it solely examined participants' self-reported egg consumption habits. The research team did not gather information regarding the specific types of eggs (such as chicken or quail), their preparation methods, or the quantity consumed during intake.
This examination particularly focused on identifying an association or connection between eating eggs and mortality rates. Further studies are required to explore how consuming eggs might influence various other facets of health and well-being.
Finally, the group of older adults included in the study was generally quite healthy, which restricts the extent to which the results can be generalized to those elderly individuals with specific health requirements or chronic illnesses.
What is ASPREE?
ASPREE
The ASPREE study, which stands for "Aspirin in Reducing Events in the Elderly," is an ongoing extensive randomized controlled trial with over 19,000 participants from both Australia and the U.S. In this research, certain individuals received an active intervention whereas others did not; however, none of the involved parties—including the participants and investigators—knew who was administered the "placebo" or sham therapy.
The ASPREE study began in 2010 with the aim of exploring whether taking a daily dose of low-dose aspirin (100 micrograms) could extend the health span and longevity of elderly individuals by reducing their risk of cardiovascular events such as heart disease and strokes.
first findings
were published in 2018.
A key finding from the ASPREE trial was that aspirin does not provide any advantage for preventing cardiovascular diseases such as heart disease or strokes.
ASPREE continues as an extended research project, offering insights into various facets of well-being and long-term consequences for elderly individuals — specifically, exploring the connection between consuming eggs and the likelihood of mortality.
Why the focus on eggs?
Eggs are a good source of protein, and contain B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E and K), choline, and minerals.
The fuss over eggs comes down to their cholesterol content and how it relates to heart disease risk. A large egg yolk contains approximately
275 mg of cholesterol
— near the recommended daily limit of cholesterol intake.
Previously, healthcare providers
warned
that eating cholesterol-rich foods such as eggs could raise blood cholesterol and increase heart disease risk.
But newer research shows the body doesn’t absorb dietary cholesterol
well
, so dietary cholesterol
does not have a significant impact
on blood cholesterol levels.
Instead, foods like saturated and trans fats should be considered.
play a major role
in cholesterol levels.
Considering these evolving guidelines over the years, and the
nuances of nutrition science
It's reasonable that studies on eggs keep going on.
How will this affect me?
Regardless of whether you enjoy them boiled, scrambled, poached, baked, or fried, eggs offer a fulfilling source of protein along with various essential nutrients.
Although the research is not entirely conclusive, there’s no harm in maintaining your usual consumption of eggs unless otherwise recommended by a qualified health expert like an accredited practicing dietitian. Remember, balance remains important.
Lauren Ball is funded by entities including the National Health and Medical Research Council, Queensland Health, and Mater Misericordiae. Her affiliations include serving as a Director for Dietitians Australia, Food Standards Australia and New Zealand, and the Darling Downs and West Moreton Primary Health Network. Additionally, she holds an associate membership with the Australian Academy of Health and Medical Sciences.
Karly Bartim is affiliated with both Dietitians Australia and the Australian Association of Gerontology, and she holds the title of Accredited Practicing Dietitian.
