Eggs

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Eggs are often a topic of conversation. People want to know how many kilojoules or calories they have, how they affect their cholesterol and how much protein is in a single egg.

But just one question lies at the heart of all egg-related questions: are they good for you?

Based on current evidence, the relationship between eggs and heart health is neutral.  This means that they neither increase nor decrease the risk of heart disease in most people. Eggs can contribute to healthy meals and are a healthy snack option compared to discretionary foods.

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats.

You can include eggs as part of a heart healthy eating pattern that includes other healthy protein sources like fish, seafood, legumes, nuts and seeds, and smaller amounts of poultry.  If you have Type 2 Diabetes or high cholesterol, we recommend less than 7 eggs per week. 

Eggs and Cholesterol

The cholesterol in eggs has almost no effect on your blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans fat you eat.

This means what you eat with your eggs matters.

Eggs are always a favourite at breakfast. So whether you are eating out or cooking at home, keep your egg dishes healthy. Choose wholegrain rather than white bread and leave out the bacon and butter.

If you do eat eggs with a side of bacon, it's likely the bacon will have more effect on your cholesterol levels than the eggs.

Instead, try eating eggs with vegetables such as spinach, mushroom, tomato and avocado.

A small percentage of people are more sensitive to eating dietary cholesterol than others. This means that when they eat food containing cholesterol, their LDL (bad) cholesterol levels rise more than other people.  People who have Type 2 Diabetes, or who have high blood cholesterol should limit their egg consumption to 7 eggs per week. If you want to know what your cholesterol level is and how to manage it, talk to your doctor or health practitioner.

Read more about blood cholesterol.

Tips for eating eggs

  • The healthiest ways to cook eggs is to boil, poach or scramble them.
  • Make a three-egg omelette with capsicum, spinach and mushroom and eat on a slice of grainy bread.
  • Try getting in one to two serves of vegetables when you eat eggs.
  • Eggs make great lunchbox fillers for children and are very portable when hard boiled.
  • Add a chopped up hardboiled egg to the top of a salad.

Check out these healthy egg recipes.