Can Eggs Help You Lose Weight? Or Do They Raise Cholesterol?

Dr Jess Kitchen, weight loss

Dr Jess says… Eggs are amazing! They are very nutritious, containing healthy fats good for your heart, high quality protein and are good sources of nutrients including Selenium, Vitamin B12, Lutein and Zeaxanthin (essential eye nutrients) and Vitamin D* and Vitamin K*. *Only if organic and pastured (allowed to eat grass and plants outdoors).

But let’s look at the most commonly held myth about eggs:

MYTH… Eating Eggs Raises Cholesterol (Wrong!)

This myth was created by the American Heart Association in 1968 when they recommended no more than 3 eggs per week, but research now shows this was WRONG!

Trials of men and women have shown that eggs do not raise cholesterol – in fact the cholesterol from eggs is not well absorbed (1). Eggs also have been shown to actually improve the HDL/LDL cholesterol ratio (good vs. bad cholesterol) (2)(3).

Not only does eating eggs not raise your cholesterol, and actually may aid the balance of good and bad cholesterol, they also have some really helpful benefits when you are dieting:

Why Eggs Are Great For Dieting…

1) Eggs help you feel less hungry
The hormone Ghrelin which makes us hungry, and makes it harder for us to resist those carb cravings is actually surpassed by eating 2 eggs a day (4). This means eggs in the day will make you more likely to stay on track with your dieting, and patients in the study felt more full.

2) Eggs help your blood sugar
Phospholipids in eggs have been shown to help regulate insulin, risk of diabetes and improve blood sugar in those with pre-diabetes (5)(6).

3) Eggs help you lose weight (in the right places!)
Eating eggs daily helped patients lose weight and improved their waist to hip ratio (5) showing they lost weight from their abdomen – the most dangerous place to have it. Overweight and obese patients who ate 2 eggs for breakfast lost 34% more weight around their waist and 16% more body fat than those eating a bagel over 8 weeks (7).

4) Other benefits
Eggs daily can improve choline metabolism and help growth in young children (8). Early animal studies show peptides in egg yolks may have a protective effect on your bones, helping osteoporosis (9). Eggs for breakfast improved inflammation markers (evidence of damage in the body) in diabetic patients when compared to porridge (10).

Make eggs a regular part of your diet. Poached, scrambled, fried, baked or in an omelette, they are incredibly versatile.

Choose Your Eggs Carefully…

Make sure you choose your eggs carefully. Cage farmed hens are highly stressed, fed antibiotics and hormones, and this will therefore clearly affect the nutrients and benefits of your egg. Free range eggs need only have access to the outdoors and there is no limit on flock size, so there can be exploitation of these rules leading to cramped conditions. They can also be given antibiotics and beak trimming is allowed.

By contrast, Organic and pastured eggs are much higher in vitamins, including K and D, don’t have chemicals and hormones added, and the hens that lay them are not eating pesticide treated food. They are also allowed to live as naturally as possible.

Learn more about the differences in organic food here.