Scientists Explain The Impact Of Eating Eggs Daily

The versatility of eggs is an undisputed fact. And with good reason! They can be whipped up in a whole load of different ways. Unfortunately, there still persists one age-old question that just won’t budge — are eggs good for us? Now you’re certainly not alone if you regularly turn to the egg box to curb those hunger pangs, but that doesn’t mean the results aren’t every bit as unsettling. Expert Victor W. Zhong’s worked on results collected from almost 30,000 people, and the staggering findings shine a troubling new light on the ongoing debate.

Scrambled, poached, or even made into an omelet — every egg counts. And with all of the health guidance out there, it can seem like there’s no doing anything right. But if you heed one piece of advice, perhaps it should come from Zhong and his team. In fact, the study even seems to suggest that current guidance on egg consumption isn’t up to scratch. Zhong was quoted by TCTMD, “Our study findings suggest a need to reevaluate the current U.S. dietary guideline recommendations.”

You see, according to Zhong and his fellow experts’ study – the results of which emerged in March 2019 – there could be a real impact on your health if you like to eat even half an egg every day. It’s true, too, that eggs have long been a contentious and divisive topic in the dietary world. So let’s take a closer look at just how egg-obsessed we really are, and the true impact of those eggy cravings on our health.

Make no mistake, eggs are big in the food rankings — as Statista revealed. In fact, you may just be stunned at the sheer numbers involved in America alone. Incredibly, the consumer data site announced that just over 110 billion eggs were produced in the States in 2021. And as it happens, certain states are more responsible for that astonishing total than others. Any guesses which ones tip the scales?

Well, it seems that Iowa is the reigning champ when it comes to laying. According to figures released by the U.S. Department of Agriculture (USDA) in 2019, the Hawkeye State contributed 15 percent of the U.S.’s egg output — one of the country’s top three egg-producing states next to Ohio and Indiana. Stats in 2021 weren’t looking so different either, with Iowa still occupying the top spot. But what is it that makes so many people keen to have eggs in their diet?

The taste of eggs no doubt plays a part. Yet there is one other reason for the demand of this humble food. Yes, as we suggested earlier, they’re packed full with healthy nutrients that can help the human body. And to explain more, an expert in the field dived into the subject while writing for the BBC Good Food website.

Jo Lewin, who plies her trade as a professional nutritionist, revealed, “Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains fat-soluble vitamins (such as vitamins D and E) and essential fatty acids.” All sounding pretty positive so far...

Lewin also went on to explain why eggs are so often used in other dishes. And as you may have already guessed, they’re quite an essential mixing ingredient. The nutritionist continued, “Eggs are also an important and versatile ingredient for cooking, as their particular chemical make-up is literally the glue of many important baking reactions.” Despite so many recipes’ reliance on eggs, there’s one part that most people disregard when perhaps, they shouldn’t.

Even if you’re not consuming eggs by themselves, then, you may be able to reap the nutritional benefits. After all, not many people can resist the temptations of baked food. Yet you may be surprised by just how much goodness is packed inside a single shell. Yes, you read that right — we’re talking about the shell. And if you can hack a little crunch, you’re in for a whole host of benefits.

According to Diana S. Lee of online health site eMediHealth, egg shells really are good for more than just home composting. Apparently, as little as half of a single egg shall can give enough calcium for an adult’s entire daily intake. And if an expert with a master’s degree in nutrition says it’s good, then who are we to judge? Not so fast, though, as plenty of other qualified professionals have weighed in, too.

But while eggs aren’t calorie-free, they’re surprisingly healthy in that respect, too. According to Lewin from the BBC, a single medium egg that’s been boiled contains roughly 84 calories. Not bad. What’s more, less than a third of a boiled egg’s fat is saturated. Not bad at all! And a research project unveiled back in June 2017 raises yet another intriguing point to add to the mix.

The study in question was detailed in a 2017 edition of the medical journal Pediatrics. Specifically, the researchers involved wanted to see if eggs would aid in the growth of very young children. And to test this hypothesis out, the group targeted kids in Ecuador who were between six and nine months old.

Testing took place between March and December 2015, with the children being fed a single egg a day for around six of those months. Then, two years on, the results of the process were revealed in Pediatrics. And what emerged was particularly significant for youngsters suffering from stunted growth. The researchers believed that consuming eggs had a positive impact on how their test subjects’ development. And their findings had implications that would spread far further than just Ecuador. 

The experts explained in their paper, “The findings supported our hypothesis that early introduction of eggs significantly improved growth in young children. Generally accessible to vulnerable groups, eggs have the potential to contribute to global targets to reduce stunting.” Lewin had a few more facts up her sleeve that she wanted to share, too. After touching upon all of the different properties contained within eggs, the nutritionist focused on a couple in particular. And these elements were again essential for the growth of young children.

Lewin wrote for the BBC Good Food website, “During pregnancy and breastfeeding, an adequate supply of choline is particularly important since choline is essential for normal brain development [in children].” And she then turned her attention to a vitamin that many people lack. Lewin said, “Eggs are a useful source of vitamin D [...] Shop wisely, because the method of production – free-range, organic or barn-raised – can make a difference to vitamin D content.”

That said, in 2019 Zhong’s study came to light and hinted at some of the unforeseen consequences of eating eggs for breakfast, lunch, and dinner. And unlike the previous project in Ecuador, the research on which these conclusions were based used data that had been accumulated over a long time. And the results of the decades-long data collection cast a much darker shadow on the real impacts of eggs on our health.

Head researcher Zhong and his team had looked back over six past experiments that had taken place in the U.S. Those studies together spanned an average of 17 and a half years and monitored more than 29,500 people. And after bringing all of the figures together, the group came to a somewhat worrying conclusion.

According to the study’s results – which were published in JAMA: The Journal of the American Medical Association – you could be in danger of developing heart disease if you consume between three and four eggs each day. That’s mainly down to the high levels of cholesterol found in egg yolks. But just how did Zhong and his colleagues come to this conclusion?

Well, using the data they’d collected from the previous studies, the researchers discovered that around 5,400 “cardiovascular events” had taken place during the years in which the participants were surveyed. To break things down even further, more than 1,300 of those individuals had suffered strokes, while close to 1,900 people had experienced heart failure. Some of those health events proved fatal, too.

In addition to those numbers, more than 110 test subjects were found to have passed away from different forms of heart disease. And if that wasn’t startling enough, the researchers uncovered yet another eye-opening statistic during the study. Yes, after reading through all of the results, they made one more significant connection.

Specifically, the specialists realized that adding just an extra half an egg to the daily diet of a person who already consumes the foodstuff would raise their chances of developing cardiovascular disease by 6 percent. And one of the researchers involved with the study would go on to speak more about these findings with Reuters.

Professor Norrina Allen from Northwestern University’s Feinberg School of Medicine explained, “The take-home message [from our study] is that individuals who consume higher levels of dietary cholesterol are at increased risk for the development of heart disease and mortality later in life. In the U.S. diet, eggs are one of the top sources of cholesterol.”

However, Allen wanted to make something else clear during her interview with Reuters. She continued, “I’m not advocating people [to] take [eggs] completely out of their diets. I’m just suggesting that people eat them in moderation.” The associate professor also shone a light on the unpredictable nature of cholesterol. Because although cholesterol is often viewed negatively, we’ve all got it in our systems. This form of fat originates in our intestines and livers, and it plays a vital part in helping our bodies create vitamin D, estrogen, and testosterone.

The real issue with cholesterol, then, is that certain foods are often packed with the stuff. And by eating that excess fat, you run the risk of developing health problems down the road. Yet keeping all that in mind, Allen admitted that there was no easy way to advise people about eggs beyond her “moderation” plea.

Allen went on to explain to Reuters, “The amount of cholesterol you consume isn’t linked in a straightforward way with the amount found in your blood. That depends on a lot of factors, including your genes and how you metabolize cholesterol.” She isn’t the only one to have voiced their opinion on the matter, either.

The University of Colorado School of Medicine’s Robert Eckel, for instance, commented on the study in the same edition of JAMA. And in the column, he urged that everyone needed to be aware of its findings – especially those who have previously dismissed the connection between cholesterol and ill health.

Eckel wrote, “The association of egg consumption and dietary cholesterol with [cardiovascular disease], although debated for decades, has more recently been thought to be less important. [But this new study] is far more comprehensive, with enough data to make a strong statement that eggs and overall dietary cholesterol intake remain important in affecting the risk of [cardiovascular disease].”

“And [that’s even] more so [with] the risk of all-cause mortality,” Eckel added. “Considering the negative consequences of egg consumption and dietary cholesterol in the setting of heart-healthy dietary patterns, the importance of limiting intake of cholesterol-rich foods should not be dismissed.” The potential ramifications of the project were enough to provoke a response from across the pond, too.

The British Heart Foundation’s dietitians opened up about the research while in conversation with the U.K.’s Science Media Center. Apparently, though, the organization believed that its results weren’t altogether proven — they still had their doubts. Victoria Taylor said, “This type of study can only show an association rather than cause and effect, and more research is needed for us to understand the reasons behind this link.”

Taylor added, “Eggs are a nutritious food. And while this study focuses on the amount we’re eating, it’s just as important to pay attention to how the eggs are cooked and to the trimmings that come with them. Eating healthily is all about balance.” And luckily, there’s one particular diet that seems to yield the best results.

So, after hearing the conclusions of Zhong and his colleagues, you might be feeling a little wary about overindulging on eggs – particularly on a day-to-day basis. And if you’ve been spurred on to give your eating habits an overhaul, then rest assured: there are healthy alternatives out there. One of the most notable is the Mediterranean diet.

This particular regime encourages people to introduce more nutritionally beneficial foods such as fish, nuts, olive oil, fruits and vegetables into their diets. And while eggs can also be found on the list, they must be eaten in moderation. There’s some good news, too, for those who are anxious about maintaining their heart health.

According to a Spanish study that was published in 2013, the Mediterranean diet could help ward off the development of heart problems. Not only that, but the research also intimated that the regimen could even be a healthier option than other, more “low-fat” plans. And off the back of these findings, a nutrition expert from the Harvard School of Public Health provided further insight.

While speaking to USA Today in February 2013, Walter Willett said, “Fat in the diet continues to be demonized, even though the evidence is clear that some types of fat improve blood cholesterol. This [Spanish] study adds further proof that diets high in healthy fats can be superior to a low-fat diet.” From the outside looking in, people living in Mediterranean countries seem to live forever. So what’s their secret?

Believe it or not, the answer could be olive oil. We’re serious! If you regularly incorporate olive oil into your diet, it has the potential to impact your body in remarkable ways. Surprised? We don’t blame you. After all, fatty oils have developed a bit of a negative reputation down the years. But that isn’t the case with olive oil. Therefore, you might be curious as to how you can incorporate it into your eating regimen at home.

There are actually numerous ways in which you can add olive oil to your diet without too much effort. Picture this: you’ve just made yourself a salad and are looking for a relish to go on top. Instead of opting for a standard sauce, why not try olive oil as an alternative?

According to the Ideal Nutrition website, you can whip up a batch of olive oil and vinegar dressing in next to no time. Just mix a helping of the former with garlic, pepper, lemon and salt, and you’ll be set. The concoction is incredibly tasty and it’ll benefit your body, too. But olive oil doesn’t just work with salads. It could also be a worthwhile butter replacement if you like baking at home as well. Plus, your roast vegetables will also receive a boost in flavor should you decide to sprinkle the yellow liquid across them.

That’s not all, either. You can soak fish and meat with olive oil, too. This simple move will definitely coax some additional taste out. Also, we can’t forget about toasted bread: you can pour it on individual slices for maximum flavor. It’s fair to say, then, that olive oil is incredibly versatile. Could this explain why it has endured as a kitchen essential throughout history? Maybe – after all, it was a big hit in both ancient Rome and Greece. And the ingredient is just as sought-after across the Mediterranean today.

You see, the North American Olive Oil Association website claims that no other oily ingredient can match its popularity in that part of the world. That’s some crown, wouldn’t you agree? Anyway, that takes us back to one of our earlier points about the high life-expectancy in Mediterranean countries. Is there a connection?

It’s widely believed that the collective eating regimens in the Mediterranean contribute to a lengthier lifespan in those countries. Figures from the Organisation for Economic Co-operation and Development (OECD) in 2018 found that nations like Spain have a life expectancy of 83.5 years. Meanwhile, it found that another Mediterranean country – Italy – sees its people live to the age of 83 on average. 

Talk about a staggering figure. So, if that’s got you hankering for some olive oil, keep this in mind. There’s more than one type on the market at present – regular olive oil and extra-virgin olive oil. But what’s the difference? Well, it might be an idea to grab a pen for this next part.

Ready? Awesome. Let’s start with the extra-virgin olive oil – otherwise referred to as EVOO. This product is apparently produced from an olive puree. Once the tasty fruit gets crushed into that form, even more pressure is applied to it to bring out the oils. Sounds simple, right? Well, not quite...

One big issue with EVOO, though, is the incredibly time-consuming production process. There’s no quick turnaround here! Plus, here’s another interesting tidbit to consider. Warmth isn’t utilized to help draw out the oil from the puree, according to the Tasting Table website. That’s why you’ll spot a “cold-pressed” marker on bottles of the fancy stuff.

And the certification stage is lengthy as well. The oil must be closely examined before it gets the green-light to be sold as EVOO. So, that’s where regular olive oil comes in. If the liquid fat fails to pass the aforementioned tests, it’s refined of its imperfections – creating the standard product.

Still with us? Great! Anyway, to put the finishing touches on regular olive oil, a dash of EVOO is added to the mixture. By the end, you’re left with a product that’s got a paler complexion when compared to its extra-virgin counterpart. Its taste isn’t as strong, either. But don’t just dismiss those bottles!

You see, Tasting Table states that regular olive oil is the ideal choice for marinating hot meals. As for EVOO, that’s apparently the one you should go with if you’re looking for a tasty dip or relish. Just try not to mix the two products up while working in the kitchen!

On that note, it’s about time that we took a closer look at what olive oil does to your body, wouldn’t you say? What impact will the product have by adding it to your diet? Well, before we dive into that, we should probably break down its nutritional properties first.

According to the BBC Good Food website, a single tablespoon of olive oil has just under 100 calories. Alongside that, it contains 11 grams of fat, 56 milligrams of vitamin E, 6 grams-worth of saturates and nine grams of polyunsaturates, too. Yes, we know that’s a lot to take in!

Yet there’s something else housed within olive oil – especially EVOO – that could benefit your health in a big way. As per the North American Olive Oil Association, those products are packed with polyphenols. It’s a chemical substance that’s rich with antioxidants and is located in nutritious items such as veg and fruit.

How can polyphenols help you, though? Well, it is pretty simple really. The compound is the perfect tool to fight back against oxidative stress, according to the North American Olive Oil Association. If you don’t know what that is, it’s an internal process which can harm parts of your body and DNA. Apparently, too much of it can lead to future ailments like cancer, dementia, diabetes and heart disease.

But compounds containing antioxidants will ease the damage caused by the stress, the organization notes. In the case of polyphenols, there are two types that you’ll find within olive oil called oleocanthal and hydroxytyrosol. They’re both capable of relieving inflammation and protecting your brain. Interesting stuff, right?

Trust us, though – that’s just the tip of the iceberg when it comes to the health benefits of olive oil. For instance, Healthline reports that the item can protect people from strokes as well. It adds that this ailment is one of the big killers in “developed” countries – placing it just below heart disease.

Yet for as worrying as that fact is, scientific analyses suggest that olive oil can cut down your chances of suffering strokes. Take this paper from the Lipids in Health and Disease journal as an example. It looked at a huge number of projects covering the topic, which involved more than 840,000 individuals. By the end, the paper’s authors realized that olive oil stood alone as the one product that could prevent strokes. Why? Well, they discovered that it contains monounsaturated fat, which has been linked to lowering the possibility. That’s quite the finding! Plus, a similar project unearthed some equally intriguing news.

Healthline cited another paper that looked at roughly 140,000 test subjects. To conclude, the authors revealed that those who incorporated olive oil into their diets were less likely to have strokes when compared to the people who didn’t. It was eye-opening stuff indeed. Anyway, two separate projects in Italy unearthed some more fascinating information about olive oil’s health benefits. Let’s start with the work from the University of Bari. The college joined forces with The Italian Association for Cancer Research (AIRC) to investigate the impact of oleic acid on the body.

In case you didn’t know, olive oil houses a significant percentage of oleic acid. During the project, though, the two institutions made a troubling discovery. Apparently, if you don’t have a regular intake of the chemical compound, you might run the risk of developing bowel cancer in certain conditions. As for the other study, that one was conducted at the Sapienza University of Rome. Workers from the Italian college found out that your blood glucose measurements would improve after eating EVOO during the day. And not only that: advocates for olive oil would be vindicated yet again in 2018.

The United States Food and Drug Administration (FDA) shared some significant news that year. The government agency advised citizens to add roughly two tablespoons of EVOO to their daily diets due to the oleic acid. To say that Italy’s olive oil businesses were pleased with the statement would be underselling it!

An agricultural organization named Coldiretti responded to the FDA with a statement. It pointed out that the United States is now the third largest market for olive oil. The group also added that there are nations around the world which aren’t convinced of olive oil’s health benefits. So, the announcement was well-received by the group from Italy.

Coldiretti said, “This news represents a further recognition of the positive health effects associated with the consumption of extra-virgin olive oil. [There are nations that] unfairly label olive oil as a food that’s hazardous to health. Countries from the U.K. to Chile use red lights or black stamps to discourage the consumption of the staple of the Mediterranean diet.”

Knowing that a few drizzles of the stuff could shield you from bowel cancer is sure to make it taste even better! But what other health benefits come from olive oil? Well, this one might surprise you, so get ready. According to the Nutrients journal, bone strength stands to improve thanks to the liquid fat, too.

The publication shared a report in 2018 that recruited more than 520 ladies in Spain. By the end, the authors said that those with the most olive oil in their diets had stronger bones. Why was that the case, though? Cast your minds back a little earlier – remember the polyphenols we spoke about?

As the North American Olive Oil Association points out, polyphenols in the product can fight inflammation within the human body. Yet with nothing to stop it, the issue can prompt your osteoclast cells to activate. In simple terms, they’re capable of wearing your bones away. Yikes! Experts believe that this won’t happen if the chemical compound is in your system, mind you.

And sticking with the polyphenols, they can aid your body in another way, too. A project in the International Journal of Molecular Sciences discovered the compound might promote good bacteria in your stomach. Incredibly, those germs can also affect stuff like your skin and mood.

Apparently, analysts are of the opinion that 1.5 tablespoons of EVOO each day should do the trick. But do you want to know what happens if you double that dietary dosage? Your immune system could benefit as well! Yes, three regular helpings are said to strengthen your body’s T-cells.

If you didn’t know, T-cells are responsible for protecting your body from outside forces like germs or viruses. Once again, it’s been speculated that olive oil’s polyphenols might have a hand in that boost. This compound keeps itself busy, doesn’t it? Talk about multi-tasking! And the health benefits don’t end there.

As per Healthline, EVOO can hit the brakes on heart disease beyond easing your oxidative stress. One way is by aiding the condition of blood vessels. Alongside that, the olive oil could stop unwanted coagulation in your blood as well – reducing the risk of clots. Oh, and blood pressure can also be affected.

Yes, the health website notes that olive oil has the power to cut down blood pressure levels – helping your heart as a result. In fact, a project discovered that the liquid fat could even remove your reliance on medicine to keep it in check. That’d be some prescription, right?! Healthy and delicious!

So, as you can see, there’s an abundance of health benefits tied to adding olive oil to your diet. Though that’s got us wondering – what happens if you consume too much of it? Can the product have any adverse effects on your body? In truth, there’s a couple. Yet they’re not as serious as you might think.

Like we revealed earlier, a tablespoon of olive oil contains close to 100 calories, so a few of them over the day will cause you to gain a few pounds. Plus, Healthline claims that if you drink large amounts of the liquid fat, it could “displace” the goodness from other food sources. All in all, though, the benefits far outweigh the negatives!