Are you curious about how much protein that 1 boiled egg of yours provides? After years of being warned that eggs might harm your heart, new research is cracking open outdated myths.
For decades, health authorities cautioned that eggs were high in cholesterol, potentially contributing to heart disease.
It started in 1968, when the American Heart Association recommended people limit themselves to no more than three whole eggs a week.
Once a breakfast staple in the UK, Europe, and the US—“go to work on an egg” was the catchy slogan of a 1950s British advertisement—egg consumption soon declined under these stark warnings.
However, experts like Dr. Avinash Hari Narayanan (MBChB), Clinical Lead at London Medical Laboratory, say that misconceptions about cholesterol led to eggs being unfairly demonised.
Early animal studies from the 1960s used herbivores (which are especially sensitive to dietary cholesterol) and tested amounts of cholesterol far beyond what people normally consume—up to six eggs a day for six weeks.
These methods, according to a paper in the journal Nutrients, painted an inaccurate picture of how eggs affect human cholesterol.
The critical mistake back then was focusing on total blood cholesterol rather than distinguishing between LDL “bad” cholesterol and HDL “good” cholesterol.
Today’s science indicates the ratio between these two is what really matters. An analysis in the Canadian Journal of Diabetes found that eating six to 12 eggs per week has no significant impact on key cardiovascular risk factors.
In fact, four out of six recent studies discovered that adding eggs to a balanced diet can boost HDL “good” cholesterol levels.
Dr Narayanan points out that current research shows egg consumption—even up to a dozen a week—doesn’t elevate LDL “bad” cholesterol and may actually improve the more beneficial cholesterol.
For anyone concerned about diabetes, similar findings highlight that modest egg intake has no adverse effect on glucose or insulin levels.
Beyond the cholesterol conversation, eggs provide a host of nutrients that can support overall health. So if you’re thinking, of that 1 boiled egg how much protein might it offer you?
One large boiled egg generally delivers around six grams of high-quality protein, along with vitamins, iron, calcium, and potassium. Tucking into a simple boiled egg can supply antioxidants and minerals that support blood pressure and heart health.
If you remain concerned about your heart or cholesterol levels, Dr Narayanan recommends a finger-prick blood test to monitor your total, LDL, and HDL cholesterol.
London Medical Laboratory’s General Health Profile blood test can be done at home via post or at over 120 drop-in clinics nationwide, making it easy to track cholesterol, liver and kidney function, blood sugar levels, and more. For details, visit: londonmedicallaboratory.com.
Ultimately, this emerging research signals a welcome reprieve for egg lovers everywhere. After decades of debate, it appears eggs may once again confidently take pride of place on your breakfast plate—just in time for you to enjoy that Easter feast.