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Eggs. OK every day

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11/10/2016


Egg lovers rejoice! Eggs are a healthy, natural whole food that experts say you can enjoy every day. The National Health & Medical Research Council’s Australian Dietary Guidelines (1) advise: “There do not appear to be any increased health risks associated with consumption of eggs. There is recent evidence to suggest that consumption of eggs every day is not associated with increased risk of coronary heart disease.”

The National Health & Medical Research Council is a federal government agency and is Australia's leading expert body promoting the development and maintenance of public  and individual health standards. 

OK for cholesterol

Many studies have now been conducted in healthy people showing no effect of daily egg intake on blood cholesterol levels[2-4]. In addition, the latest scientific evidence shows no association between increased intake of dietary cholesterol and increased risk of heart disease or stroke[5].

OK for saturated fat

The Australian Dietary Guidelines recommend limiting foods high in saturated fat as this may have benefits for blood cholesterol levels[1]. Eggs are relatively low in saturated fat, providing just 1.7grams per egg (60g). No wonder egg lovers are rejoicing.

How many eggs a week is OK?

For good health, the Australian Guide to Healthy Eating[6] recommends daily inclusion of foods from the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans food group. The amounts recommended vary depending on age and gender with the most common recommendation being 2½ serves daily. 2 large eggs (120g) is equal to one serve, so eggs can be enjoyed as part of a variety of choices from this food group. 

The unbeatable choice for a healthy diet

Research shows Australians on average have a poor diet[7]. Not only do 96% of the population not eat enough vegetables, 86% don’t eat enough foods from the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans food group daily. This is because many nutrient poor foods, like cakes, biscuits and processed meats, are taking the place of nutrient rich foods like eggs, fruit, vegetables, dairy foods and whole grains. The fact that eggs are OK every day is therefore great news for those looking to improve their nutrient intake. They not only contain the highest quality protein on the planet but also 11 unbeatable vitamins and minerals including vit A, vit E, vit B12, vit B2, iron, iodine, thiamine, phosphorus, selenium and folate. And the benefits don’t stop there. Eggs are also affordable, quick, easy, and unbeatable for taste.

Girls breakfast

Are eggs OK every day for kids?

Only 4.5% of Aussie kids eat enough foods from the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans food group daily[7]. Due to their high quality protein and 11 vitamins and minerals, eggs are an unbeatable choice for kids. Start their day off great with an egg for breakfast or add one to their lunch box.

Are eggs OK every day if I have diabetes?

Diabetes Australia(8) recommends people with diabetes follow the Australian Dietary Guidelines which state “There do not appear to be any increased health risks associated with consumption of eggs.”


 

References:

1. National Health and Medical Research Council, Australian Dietary Guidelines. 2013, Commonwealth Department of Health and Ageing: Canberra.

2. Katz, D.L., et al., Egg consumption and endothelial function: a randomized controlled crossover trial. Int J Cardiol, 2005. 99(1): p. 65-70.

3. Rueda, J.M. and P. Khosla, Impact of breakfasts (with or without eggs) on body weight regulation and blood lipids in university students over a 14-week semester. Nutrients, 2013. 5(12): p. 5097-113.

4. Clayton, Z.S., et al., Influence of Resistance Training Combined with Daily Consumption of an Egg-based or Bagel-based Breakfast on Risk Factors for Chronic Diseases in Healthy Untrained Individuals. Journal of the American College of Nutrition, 2015. 34(2): p. 113-9.

5. Berger, S., et al., Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 2015. 102(2): p. 276-94.

6. National Health and Medical Research Council. Australian Guide to Healthy Eating 2013  [cited 2014 12/3/14]; Available from: http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating.

7. Australian Bureau of Statistics, Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011-2012. 2016, ABS: Canberra.


8. Diabetes Australia. What should I eat?  2016  19/2/16; Available from: https://www.diabetesaustralia.com.au/what-should-i-eat