Eggs - Healthy or Not? | Muscular Science

| Click Here to Add A Study to This Scientific Review |

Updated: September 7 2013

Nutritional value per 100 g (3.5 oz)
Click here for the nutritional value of: Egg, whole, cooked, hard-boiled

What Does Research Say?
1. Eggs are filled with healthy saturated fats, protein, and choline. ^[1,2,3]
2. May regulate plasma glucose and ghrelin. ^[4,5]
3. Increases satiety (makes you feel less hungry) leading to consumption of less calories, which can aid in weight loss. ^[4,6,7,8]
4. Eggs have NOT been shown to cause cardiovascular disease. ^{[9,10,11,12,13,14,15,16,17]}
5. Eggs might worsen parameters of cardiovascular disease (cholesterol, lipoproteins) in those with metabolic syndrome or type II diabetes; probably highly dependent on the diet that is eaten alongside the eggs. ^{[1,5,10,13,14,18,19,20,21]}
6. Some Eggs may contain Omega-3 and these eggs seem to confer additional benefits to heart health through moderate consumption. ^[22,23]
7. No significant difference in protein value and bioavailability between raw and cooked eggs. ^[24]

Conclusion
Eggs are very healthy and one should not be afraid of them. Do NOT eat them raw! There is no significant difference in protein value and bioavailability between raw and cooked eggs.

Verdict: May be added to your diet

Recommended Dosage (Used in Research)
3-4 eggs a day seems beneficial.

Please read the disclaimer before supplementation

Side Effects of Eggs
Raw eggs should NOT be eaten; this is because of biotin (vitamin B7) depletion and risk of bacterial (such as salmonella) infection.

References
1. Are the Current Dietary Guidelines Regarding Egg Consumption Appropriate?.

2. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations.

3. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins.

4. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.

5. Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.

6. Short-term effect of eggs on satiety in overweight and obese subjects.

7. Egg breakfast enhances weight loss.

8. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.

9. Egg consumption and risk of cardiovascular disease in the SUN Project.

10. A prospective study of egg consumption and risk of cardiovascular disease in men and women.

11. Egg consumption and CHD and stroke mortality: a prospective study of US adults.

12. Egg consumption, serum total cholesterol concentrations and coronary heart disease incidence: Japan Public Health Center-based prospective study.

13. Egg consumption in relation to cardiovascular disease and mortality: the Physicians' Health Study.