Eggs are a dietary staple across the world, providing essential nutrients and protein. They are so versatile that they can be cooked in several ways and incorporated into recipes.

Despite their popularity, they are still shrouded in misconceptions and myths. In this article, we will unveil the truth about eggs and their impact on health:.

Myth 1: Eggs are High in Cholesterol

One of the most common misconceptions about eggs is that they are high in cholesterol and therefore, bad for the heart. However, research proves otherwise – eggs are nutrient-dense and not hazardous to health.

Studies reveal that the relation of dietary cholesterol and blood cholesterol is not as strong as once believed. Only 15% of people show increased blood cholesterol levels after consuming cholesterol-rich foods.

Further, eggs contain both high-density and low-density lipoproteins, and they do not adversely affect the cholesterol levels in healthy individuals.

Myth 2: Brown Eggs are Healthier than White Eggs

Many individuals associate brown eggs with being fancy and healthier than white eggs. But in reality, both types of eggs have similar nutritional profiles. Brown eggs have a darker yolk, which comes from the larger breeds that lay them.

The color of the eggshell does not impact the taste or quality of the egg. The cost difference between brown and white eggs is due to the breed, feed, and living conditions of the hen that lays them, not their nutritional value.

Myth 3: Consuming Raw Eggs is Safe

Consuming raw or undercooked eggs can lead to food poisoning as they may contain harmful bacteria, such as salmonella. Symptoms of this condition include nausea, vomiting, stomach cramps, and diarrhea.

In severe cases, salmonella infection can lead to hospitalization.

Cooking eggs thoroughly eliminates the risk of bacterial infection. Raw eggs in recipes such as Caesar salad dressing, mayonnaise, or homemade ice-cream should be avoided.

Moreover, pregnant women, young children, and the elderly are at high risk for foodborne infections.

Myth 4: High Omega-3 Eggs are Always Beneficial

Omega-3 eggs are popular due to the perception that they are beneficial for health. Omega-3 fatty acids are crucial for cognitive development and brain health.

Hens that are fed with flaxseed produce omega-3-enriched eggs, which contain 2-3 times more omega-3 than regular eggs.

A study conducted by Nutrition Research revealed that the nutritional content of omega-3 eggs varied greatly, even from the same brand. Several factors such as the breed, living condition, and feed of the hen affect the omega-3 content in eggs.

Thus, it is crucial to verify the source and quality of omega-3 eggs before consuming them.

Myth 5: Egg Yolks are Unhealthy

It is a common misconception that egg yolks are unhealthy due to their high fat and cholesterol content. However, egg yolks are rich in several nutrients, including vitamin E, A, B-complex, iron, and selenium.

Moreover, they are a rich source of choline, a nutrient essential for brain function and memory.

A study published in the American Journal of Clinical Nutrition revealed that consuming one egg per day did not increase the risk of heart disease or stroke in healthy individuals.

Additionally, the study found that eggs increased high-density lipoprotein or good cholesterol levels.

Myth 6: All Eggs are of the Same Quality

All eggs may look the same from the outside, but they differ in their quality. The quality of eggs is determined by various factors such as age, shell thickness, yolk color, and freshness.

For example, very fresh eggs are challenging to peel when boiled, while older eggs peel easily. Shell thickness determines the freshness of the egg; fresher eggs have thicker shells.

The yolk’s color depends on the hen’s diet; for example, a feeding regimen rich in corn or alfalfa results in a deeper yellow yolk.

Myth 7: Free-range Eggs are Always of High Quality

Free-range eggs come from hens that have access to outdoor space and are allowed to forage for food. We often associate free-range eggs with healthier and better-tasting eggs. However, this is not always the case.

Several factors, such as feed quality, breed, and living conditions, affect the quality of free-range eggs.

In contrast, a scientific study revealed that the nutritional content of eggs from hens that were raised in commercial settings was not inferior to that of free-range eggs.

Myth 8: Tossing the Yolk Lowers Caloric Intake

Many individuals toss the yolk and consume only the egg white to lower overall caloric intake. However, this practice eliminates essential nutrients and protein that are present in the yolk.

The egg yolk also contains healthy fats that help regulate cellular functions and provide energy.

The yolk’s cholesterol content does not have significant implications for healthy individuals’ health, and its protein content is equivalent to that of the egg whites.

Myth 9: Eggs are an Allergen

Egg allergies are prevalent among children, affecting approximately 2% of them. However, most children outgrow their allergies by the age of five. Adult-onset egg allergies are rare but can occur.

Individuals with egg allergies should avoid all forms of eggs and products containing eggs, including baked goods, processed foods, and vaccines containing egg proteins.

Myth 10: Eggs are Not Suitable for Vegetarians

Vegetarians and vegan diets avoid meat, fish, and poultry products. However, eggs are a part of ovo-vegetarian diets, allowing the consumption of eggs while avoiding meat or poultry.

Nevertheless, strict vegetarians or vegans can substitute eggs with plant-based alternatives such as tofu, chia seeds, flaxseeds, or applesauce.

Conclusion

Eliminating eggs from the diet due to misconceptions can lead to nutritional deficiencies and missed opportunities to benefit from the nutrients they provide.

The truth about eggs is that they are an extremely nutrient-dense food that is safe and healthy for the majority of people. Therefore, including eggs in a healthy diet in moderate amounts is beneficial for overall health and well-being.