Spotlight on Eggs: Good Protein or Bad Cholesterol?

I’ve heard that you shouldn’t eat eggs because of the cholesterol, but I’ve also heard that eggs offer a good source of protein.

Tired of eating oatmeal for breakfast during the cold winter months? Eggs are a good choice to start off your morning and still maintain a heart-healthy diet. With lots of protein, eggs go a long way in keeping you satisfied until lunch time. But what about the high levels of cholesterol? UVA Registered Dietitian Kelli Hughes sets us straight.

Here’s the truth about eggs.

Are eggs a part of a healthy diet?

Eggs are the single most nutrient-rich food that is naturally occurring. They are an excellent source of protein and healthy fat. Yes, they contain cholesterol, but research shows that it is not the cholesterol that we eat that raises our cholesterol. It is mainly saturated fat intake that impacts blood cholesterol.

What about egg whites?

Eggs whites are a great option especially if you are trying to cut back on calories. Still a good source of protein, but without the fat.

How often should you make eggs a part of your diet?

For a person with documented lipid abnormalities or heart disease, we recommend about 4 eggs with yolks as a maximum for the week and as many whites as you want. Egg whites or egg substitute are great options.

Are free-range or organic eggs better for you?

No. Free-range means that the chickens had more space when they were producing eggs and organic means the chickens were fed a higher standard of food, didn’t receive antibiotics and met other requirements to be labeled organic. People may feel better about eating these eggs but there is no scientific evidence that these measures change the nutritional value of the eggs for the better.

What is the best way to prepare eggs?

With no added fat. My favorite is one egg with the yolk and two egg whites scrambled. An egg white omelet with lots of vegetables is a great way to make sure you get enough vegetables in a day. Hard boiled is also a good versatile and convenient way to bring eggs with you on the go.