Many people have been told that consuming excessive eggs can raise cholesterol levels, resulting in bad health outcomes. But new research has shown that tucking into some eggs for breakfast could in fact be of benefit.

For years, the belief that eggs could negatively impact cholesterol levels and lead to adverse health effects has been widely circulated. However, a fresh wave of research suggests that enjoying eggs for breakfast might actually be beneficial to one’s health.

In a groundbreaking study involving 8,000 participants, researchers delved into the dietary habits of those involved and subsequently monitored mortality rates and causes of death over a six-year span, using both medical records and official statistics.

Lauren Ball, a Professor of Community Health and Wellbeing, and Karly Bartrim, a Lecturer in Nutrition and Dietetics from The University of Queensland, discussed these findings in an article on The Conversation website. They explained that the data was collected through a food questionnaire, which specifically inquired about the participants’ egg consumption frequency over the previous year.

Participants were categorized based on how often they consumed eggs: rarely, monthly, 1-6 times weekly, or daily. According to Ball and Bartrim, “Overall, individuals who consumed eggs 1–6 times per week showed the lowest risk of death during the study period, with a 29% lower risk of heart disease deaths and a 17% lower risk of overall deaths compared to those who rarely or never ate eggs.”

Interestingly, the data also showed that daily egg consumption did not increase the risk of death. Despite containing cholesterol, which has historically cast eggs in a negative light, this study challenges the perception that eggs are detrimental to health.

High cholesterol levels are known contributors to serious health issues, such as heart disease, stroke, and kidney disease, earning cholesterol the nickname ‘silent killer’ due to its asymptomatic nature until a severe problem arises. In their analysis, Professors Ball and Bartrim noted that “eggs are a rich source of protein and are packed with B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E, and K), choline, and essential minerals.”

“In the past, medical professionals 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 doesn’t have a major effect on blood cholesterol levels.

“Rather, foods such as saturated and trans fats play a major role in cholesterol levels.”

On the topic of whether people should be concerned about consuming eggs, they added: “Whether you prefer boiled, scrambled, poached, baked or fried, eggs provide a satisfying source of protein and other key nutrients.

“While the science is still out, there’s no reason to limit egg intake unless specifically advised by a recognised health professional such as an accredited practising dietitian. As always, moderation is key.”

BBC Science focus reported that eating two eggs a day could help lower your levels of ‘bad’ cholesterol, according to a study published in the American Journal of Clinical Nutrition.

Low-density lipoprotein, or LDL cholesterol – often dubbed the “bad” kind – is a fatty substance in the blood that can clog arteries and raise your risk of heart disease and stroke. For decades, eggs were thought to contribute to this risk. But the evidence is shifting.

“Based on the findings of our study, egg consumption will not increase LDL cholesterol levels,” Prof Jon Buckley, lead author of the study, told BBC Science Focus. “The messaging around this needs to be clearer as some are still recommending that people with elevated LDL avoid consuming eggs.”

To put the egg-cholesterol connection to the test, Buckley and his team asked participants with healthy cholesterol to follow one of three diets for five weeks. One was high in both saturated fat and cholesterol, another was high in saturated fat but low in cholesterol, and a third was high in cholesterol but low in saturated fat.

Only the third diet – which included two eggs per day – lowered LDL levels. The other two diets, which featured either one egg a week or none at all, actually increased LDL.

“Eggs are one of the few foods that are high in cholesterol but low in saturated fat,” Buckley said. 

“There was emerging evidence that it was saturated fat rather than cholesterol that was the ‘bad guy’ in terms of pushing cholesterol up, but ours was the first study to conclusively demonstrate that.” 

The egg-rich diet also improved other blood lipids (fatty substances in the blood) linked to heart health, although Buckley says more research is needed to fully understand those changes.

The key takeaway? Cholesterol in food doesn’t necessarily translate to cholesterol in the blood, especially if your diet is low in saturated fat.

“Most foods that are high in cholesterol are also high in saturated fat,” Buckley said. “That is part of the reason I think that dietary cholesterol intake has been made a bit of a villain because if you get a high cholesterol intake through those foods, LDL increases, but it has been difficult to separate the independent effect of saturated fat in those studies, but we have done that now.”

To read the full Conversation article click here.