Eggs play a valuable role in helping consumers achieve a balanced,
varied, and nutritious diet, the American Council on Science and
Health concluded in a report released recently.
"When people hear the word 'eggs,' they often think
'cholesterol' and 'bad,'" says Dr. Ruth Kava, ACSH's director of
nutrition. "In fact," she continues, "although egg yolks are high
in cholesterol, they only contribute about 1/3 of the typical
American's dietary cholesterol. Eggs also provide essential
nutrients, such as protein, riboflavin, folate, and vitamins B12, D
and E."
Recent research shows that the most potent dietary culprits for
raising levels of cholesterol in the blood are the saturated fats
in foods, not the cholesterol. Major studies indicate that dietary
cholesterol has only a small effect on blood levels of cholesterol
for most people. Indeed, little if any relationship exists between
egg consumption and heart disease risk for healthy people.
Since moderation is the key to good nutrition, eating great
quantities of eggs or any other food isn't a good idea. But
abstaining from eggs is also unwise, since it means missing out on
eggs' positive aspects: the variety they add to the diet, their
high nutrient value, their easy digestibility, their low cost,
their convenience, and their usefulness in recipes.
People with high serum cholesterol levels who are sensitive to
dietary cholesterol may need to strictly limit their egg yolk
consumption so they don't exceed the current Recommended Daily
Value of 300 milligrams. But most other people don't have to be so
strictly attentive to dietary cholesterol levels.
Another concern about eggs is the possibility that they might be
contaminated with Salmonella enteritidis, a bacterium that can
cause gastrointestinal illness. But fortunately, only a small
percentage (about 1 in 20,000) of the eggs produced in the U.S. run
the risk of being contaminated from the hens that lay them.
People with weakened immunity, such as the elderly or persons
with AIDS, must be especially vigilant against foodborne bacterial
contamination. These vulnerable people should always take care to
cook eggs completely. They should also consider using pasteurized
eggs or egg substitutes, which have been treated to kill
disease-causing microbes.
"Thorough cooking will eliminate bacteria, and most people can
eat eggs without worrying that their blood cholesterol levels will
be affected," said Dr. Elizabeth Whelan, president of ACSH
(Shanghai online November 6, 2006)
