9. Eggs do NOT Raise Your Risk of Heart Disease and May Reduce The Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke (41).

Many other studies have led to the same conclusion (42, 43).

However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease (44).

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.

It is possible that diabetics who eat eggs are less health conscious, on average.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease (45, 46).

Bottom Line: Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Eggs Are Highly Fulfilling and Tend to Make You Eat Fewer Calories, Helping You to Lose Weight

Eggs are incredibly fulfilling.

They are a high protein food… but protein is by far the most fulfilling macronutrient (47).

Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake (48).

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours (49).

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks (50).

Take Home Message

The studies clearly show that eating up to 3 whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful, it is just “uncharted territory” as it hasn’t been studied.

I personally eat about 3-6 whole eggs per day and my health has never been better.

Really… eggs are pretty much nature’s perfect food.

On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

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