Eggs

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CLA – CLA Enriched egg yolks

  • In 2016 Genes & Nutrition published an in vitro study which showed that CLA (conjugated linoleic acid) in organically produced eggs suppressed the expression of tumor cells. [Source]

Satiety

  • In 2005 the Journal of the American College of Nutrition published a cross-over study which showed that, in 30 overweight women, an egg-breakfast led to greater satiety and significantly reduced short-term food intake compared to a bagel-based breakfast. [Source]
  • In 2011 the International Journal of Food Sciences and Nutrition published a cross-over study including 31 participants, which showed that consuming an omelet for lunch had a significantly stronger satiating effect when compared with a baked potato. [Source]

Cholesterol

  • In 2000 the Journal of the American College of Nutrition published a study based on data from a national survey. The data showed that those who consumed eggs had a significantly greater daily intake of a variety of nutrients. In addition, those who reported eating 4 or more eggs per week had significantly lower cholesterol than those who reported eating 1 or less eggs per week. [Source]

No increased cholesterol risk for diabetics

  • In 2015 The American Journal of Clinical Nutrition published a 3-month study in which 140 obese participants with prediabetes or type 2 diabetes were assigned to either a high-egg or low-egg diet where they consumed either 2 eggs per day, 6 days out of the week (12 eggs total per week) or less than 2 eggs per week. At the end of the study there were no differences in cholesterol profiles between the groups, however the high-egg group reported less hunger and greater satiety, post-breakfast. [Source]

Weight loss

  • In 2008 the International Journal of Obesity published a study in which two groups of healthy overweight individuals consumed a 1000-calorie-deficit, low-fat diet where either 2 eggs or a bagel containing equal calories was consumed for breakfast at least 5 days per week. After 8 weeks the egg-group showed a 61 percent greater reduction in BMI, a 65 percent greater weight loss, a 34 percent greater reduction in waist circumference and a 16 percent greater reduction in body fat. Cholesterol profiles did not differ between groups. [Source]

Eye protection (lutein and zeaxanthin)

  • In 2006 The Journal of Nutrition published a cross-over study in which 33 men and women over the age of 60 consumed 1 egg per day for 5 weeks. Compared to baseline lutein concentrations increased 26 percent and zeaxanthin concentrations increased 38 percent. [Source]
  • In 2006 The Journal of Nutrition published a 12-week, placebo-controlled trial involving 24 females which found that subjects who consumed 6 eggs per week had increased levels of zeaxathin and macular pigment optical density (MPOD) – a key factor in improving visual performance and reducing the risk of age-related macular degeneration. [Source]

Heart disease and stroke

  • In 2016 the Journal of the American College of Nutrition published a meta-analysis of 7 studies which found that consumption of up to 1 egg per day was associated with a reduced risk of stroke. The data also showed no association between egg consumption and increased or decreased risk of cardiovascular disease. [Source]
  • In 2013 The American Journal of Clinical Nutrition published a meta-analysis of 16 studies which showed that egg consumption is not associated with an increased risk for cardiovascular disease or cardiovascular mortality among the general population – however, the data also showed that egg consumption may be associated with an increased incidence of type 2 diabetes among the general population and an increased cardiovascular risk among diabetic patients. [Source]
  • In 2006 Medical Science Monitor published a study representing 9,734 adults which showed no difference in stroke or cardiovascular risk between those who consumed greater than 6 eggs per week compared to those who consumed none or less than one egg per week. [Source]
  • In 2014 ESPEN published a study based on data from 1848 participants which showed no association between coronary artery calcium – a predictor of heart disease – and egg consumption. [Source]

Atherosclerosis

  • In 2014 Atherosclerosis published a study based on data gathered from 1429 Northern Manhattans which found that low-to-moderate egg consumption had an inverse association with multiple risk factors for atherosclerosis. The study also found no support for limiting egg consumption due to its cholesterol content. [Source]
  • In 2013 Atherosclerosis published a study based on 382 adults who underwent a coronary angiography – a procedure which determines coronary artery blockage caused by plaque buildup. The data showed that individuals who consumed greater than one egg per week had a significantly lower risk for developing atherosclerosis. [Source]
  • In 2012 the Journal of Lipids published a study in which 60 subjects with high cholesterol (currently being treated with cholesterol lowering drugs) were assigned to consume 3 additional eggs per day along with their regular diet for 12 weeks. The result was an increase in (good) HDL cholesterol and reduction in (bad) LDL cholesterol. [Source]

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