Why you should eat more eggs – and the healthiest ways to cook them

We're a country with a serious case of egg obsession. On average, every individual consumes at least two eggs per week, making them one of our nation's culinary staples. Of course, many of us enjoy much larger quantities - perhaps tucking into two eggs alongside our morning toast or polishing off a dozen after a vigorous workout in the gym.

Eggs have enjoyed and suffered from changing attitudes towards their health benefits over the years, earning both praise and criticism at different times. “Eggs have been subjected to some decidedly negative publicity over the last few decades, but every point made against them has turned out to be entirely without merit,” says Rhian Stephenson, a registered nutritionist.

High cholesterol in egg yolks have been linked to diabetes, cardiovascular disease and also cancer.

Myths about eggs have commonly originated from the diet fads of the 1990s," Stephenson says. "During that time, low-fat diets were extremely popular, and it was thought that high-cholesterol foods could lead to cardiovascular disease, but today we understand that this is completely not the case.

Incorporating eggs into your diet can be more nutritious than you think. Our specialists explain the advantages of eggs and share expert advice on how to make the most of a balanced egg consumption.

The advantages of eggs for one's health
Eggs are a nutritious food that provides numerous benefits to a person's wellbeing. As a source of protein, eggs can help build and repair muscles, making them essential for individuals engaging in regular physical activity, such as athletes. When boiled, poached or scrambled, eggs are a rich source of vitamins and minerals.
"Incorporating eggs into a balanced diet can help lower cholesterol levels in the blood and improve overall heart health." Eggs, being a rich source of vitamin D, also contribute to a person's bone health.
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* Use wholegrain bread instead of white bread.
* Incorporate lean proteins, such as lean meats, fish, and plant-based options, into your diet.
* Try to include a variety of fruits and vegetables in your meals.
* Practice eating slowly and mindfully.

A large egg contains approximately 78 calories, 5.4g of fat, 7.5g of protein, a negligible amount of salt (0.2g), and no carbohydrates. In addition to its taste, eggs are rich in numerous health benefits. These include:

High in protein
A single source of all necessary amino acids for the human body
Abundant in B vitamins, vitamin D and A, and choline
A prime source of wholesome fats.
High in nutrient content but low in calorie value

With 7.5 grams of protein and fewer than 80 calories, few other foods offer such a high amount of protein per gram.

According to Caroline Farrell, a registered nutritionist, eggs are an extremely valuable protein source, possessing all nine necessary essential amino acids that the body cannot synthesize independently.

Overall health, along with reducing hunger, enables you to keep a healthy weight.

It is recommended for an average male to consume approximately 55 grams of fibre daily, while an average female should aim for around 45 grams per day.

Eggs are also a good source of minerals such as iron and calcium, zinc and potassium, and a decent amount of vitamin B12, a nutrient that is particularly important for those who follow a diet that excludes fish and meat.

In addition to other advantages, vegetarians may benefit from increasing their egg consumption: 'eggs contain pre-formed vitamin A, a form of the nutrient that is more readily available in the body than what is found in plant-based foods, which is generally better for your health,' Stephenson notes.

Don't get the idea that you can eat eggs indefinitely, though. While you may see someone with muscle-building ambitions consuming 12 or more eggs daily, Farrell recommends that someone considering eggs as part of a balanced diet stick to a more sensible limit of "one to two eggs a day".

Research on safe egg consumption is somewhat limited, but "I wouldn't recommend overdoing it with any single food, so I wouldn't suggest 12 eggs for breakfast," she notes. "A balanced approach, rather than going for excitement, tends to be the key to nutrition."

Is it really better to get rid of the yolk?

At first glance, it appears more healthy to exclude the yolk, as this is where most of the fat and cholesterol in an egg are concentrated. This is why some individuals opt to use egg whites when cooking, as they primarily contain protein. Egg whites also contain fewer calories than a whole egg.

The whites of a large egg have approximately 20 calories and 4 grams of protein, along with minute amounts of fat. The large yolk of an egg is comprised of roughly 55 calories, 2.7 grams of protein, and 4.5 grams of fat.

“’Have the full egg,’ Stephenson advises. ‘People often avoid yolk due to a misconception about fat and dietary cholesterol, and we now know that's not the case.’”

It needs to be a full-course meal of considerable quantity and variety.

Research indicates that, for the majority of individuals, dietary cholesterol has a negligible effect on blood cholesterol levels. It's actually saturated and trans fats, commonly found in baked goods such as cakes, cookies, and pies, that have a greater impact on raising "bad" LDL cholesterol.

According to Farrell, those with Type 2 diabetes may require caution with egg yolks, since they could increase the risk of cardiovascular disease; this might be due to their cholesterol potentially interacting with pre-existing insulin resistance or metabolic conditions that elevate levels of LDL particles.

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If you're seeking to reduce your cholesterol intake, individuals with a high risk of heart disease are advised to "opt for a two-egg omelette with just one yolk, this way you can still derive the nutritional benefits of eggs while keeping cholesterol levels in check," Stephenson recommends.

Should you opt for the more costly or free-range types of eggs?

It's worth considering whether to spend a bit more for a quality packaging system; after all, it should be reasonably priced and easily accessible. Just use your judgement when making your decision.

Free-range eggs "are usually higher in omega-3 fatty acids and vitamin D because of the hens' diet and access to sunlight, explains Farrell," while "some high-end brands like Happy Eggs, or organic eggs, might deliver better nutrient profiles if the hens are given an omega-3-enriched diet or are treated to better welfare standards".

Stephenson concurs that organic eggs are the healthier option compared to battery-caged or ordinary free-range eggs, but it's not always the case that an expensive egg is organic.

For an egg to be classed as organic, it must come from a bird that has not been caged, is fed a diet free of pesticides, fertilisers, hormones, and antibiotics, and is treated with higher standards of animal welfare, where procedures such as beak trimming are prohibited. Organic eggs are marked with an "O" on their shells and account for just 3% of the eggs offered for sale in supermarkets.

For the best option for your wellbeing, it would be ideal to source your eggs straight from the farm, if you're fortunate enough to have chickens yourself or know someone who does.

Naturally, rearing chickens isn't a sensible choice for most, but there are local spots where you can obtain fresh eggs via an egg co-op, guaranteeing they are organic.

"Eggs are often perceived as a diet demon, high in cholesterol and saturated fats." Nevertheless, research shows they can be a healthy addition to the daily diet when consumed in moderation. According to the British Nutrition Foundation, an average egg contains around 6 grams of protein and 5 grams of fat, including approximately 1.5 grams of saturated fat.

Poached and boiled methods are the most calorie-friendly, with an unexpected benefit being that cooking in butter actually results in a lower fat and calorie content than when frying with olive oil.

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The nutritional content of the most commonly used cooking methods can be broken down into the following key points:

"The way you cook eggs has an impact on their nutritional content, but almost any method can still be nutritious as long as they're cooked with a minimal amount of oil or healthier fats, such as olive oil," he explains.

Gently lower the units of egg into the hot water during the cooking method.

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The definitive guide to cooking a perfect boiled egg

If plain boiled eggs don't tempt you, "you could either scramble or fry the eggs using a low heat, in a suitable method". Stephenson recommends cooking the eggs in either "good-quality olive oil, or coconut oil, or butter", and advises against using "low-calorie sprays, as they tend to be overly processed".

If you prefer your eggs cooked until crispy, you might want to try cooking them in either avocado oil or olive oil, as these oils have a higher suitable temperature range, making them suitable for use up to 200°C or 8 in a fan-assisted oven.

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