Eggs are a net-beneficial food for the general population

Key insights

The sharpest disagreement is over causation: whether cholesterol from eggs materially raises LDL and disease risk, or whether saturated fat and the overall dietary pattern matter more.
Even many favorable quotes do not present eggs as universally beneficial in any amount; they repeatedly tie their case to moderation, balanced diets, and healthier accompaniments.
Supportive quotes often emphasize protein, choline, lutein, and zeaxanthin, while critical quotes focus mainly on LDL cholesterol, cardiovascular outcomes, and mortality.
Several undecided quotes say international and observational findings conflict and may be confounded by the diet and lifestyle patterns associated with egg consumers.
The sources span guidance documents, clinicians, dietitians, advocacy groups, and cohort or review papers, so the debate mixes practical dietary advice with contested research interpretation.

Arguments for

Nutrient-dense protein source

Proponents describe eggs as a nutrient-dense food that provides high-quality protein, vitamins, minerals, choline, and antioxidants. They also present eggs as affordable, versatile, and acceptable in everyday meals, making them a practical way to improve nourishment and satisfaction.

Whole eggs provide high-quality protein, vitamin D, B vitamins, selenium, iodine, choline, and the antioxidants lutein and zeaxanthin.

Vicki Koenig · Jun 8, 2026 · full quote
Within this framework, eggs represent a strategic nutritional resource, providing high-biological-value proteins, essential micronutrients, and bioactive compounds, while maintaining high acceptability in the family setting.

Eggs at the family table and their impact on child and adolescent health · Jun 22, 2026 · full quote
Eggs are one of the healthiest foods to add to your diet, offering a variety of essential nutrients without additional calories.

Holly Lunsford · Jul 8, 2026 · full quote
The majority of the fat content in eggs is actually unsaturated, good-for-you fat. Beyond that, eggs are also an affordable source of protein, vitamins and minerals that pair well with other heart-healthy foods and enhance a healthy dietary eating pattern.

Lauren Twigge · May 31, 2026 · full quote
Eggs really are the perfect food. They’re super nutritious, versatile and inexpensive.

Keith Ayoob · Feb 25, 2026 · full quote

Cholesterol concern overstated

Supporters argue that for most healthy adults, cholesterol from eggs has relatively little effect on blood cholesterol or heart disease risk compared with saturated and trans fats. Several quotes say moderate intake, such as about one egg a day or seven a week, can fit without increasing cardiovascular risk.

Eggs were once discouraged because of their cholesterol content, but research shows that, for most healthy people, cholesterol from eggs has less effect on blood cholesterol than saturated and trans fats in the diet.

Scripps Health · Jul 7, 2026 · full quote
For much of the past two decades, we've had a pretty strong feeling that it's saturated fat, far more than cholesterol, that raises LDL levels.

Sean Heffron · Jun 15, 2026 · full quote
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease.

Mayo Clinic Staff · Apr 14, 2026 · full quote
What's more important than dietary cholesterol, at least for lowering LDL levels, is saturated fat intake. For the vast majority of people, the cholesterol content in eggs is not going to make a major impact on their serum cholesterol.

Steven Simon · Feb 11, 2026 · full quote
In hypercholesterolemia, the effect of dietary measures on lowering cholesterol varies from one individual to another and depends on initial LDL-c level. They can reduce total cholesterol and LDL-c levels by 10–15%, or even more in hyper-responders. [...] The impact of dietary ch…

French guideline from the French Society of Endocrinology (SFE), the French-speaking Diabetes Society (SFD), the New French-speaking Atherosclerosis Society (NSFA) and the French Society of Cardiology (SFC) · 2026 · full quote

Overall diet determines impact

Many favorable quotes say eggs should be judged in the context of the whole meal and broader dietary pattern, not in isolation. They argue eggs paired with vegetables, whole grains, or avocado, or used instead of higher-saturated-fat meats, can fit a heart-healthy diet, while bacon, sausage, butter, and similar foods are framed as the bigger concern.

The health impact of eggs depends a lot on the meal they are part of. I usually recommend pairing eggs with fiber-rich foods, like vegetables, avocado, beans, fruit or whole-grain toast, rather than making the plate mostly processed meat and refined carbohydrates. That keeps eggs…

Johannah Katz · Jul 9, 2026 · full quote
We know from the study that eggs on their own are not the issue. If you have them with the hash brown or the bacon or the sausages, those foods which are rich in saturated fats, that is the contributing driver. And so if you’re having eggs with avocado or a salad or these types o…

Christian Verdicchio · Jun 4, 2026 · full quote
For most people, eggs can absolutely be part of a hearthealthy diet. They offer highquality protein, essential vitamins and minerals, and help promote fullness and satisfaction. The key is the company they keep. Eggs paired with vegetables, whole grains, or avocado create a very …

Jen Funsten · Feb 26, 2026 · full quote
Neither whole eggs nor egg whites should be a cause of concern for people with high cholesterol, as they will not affect cholesterol levels much. In fact, they can be beneficial to heart health and cholesterol levels if they are used to replace relatively 'unhealthier' sources of…

Cheng-Han Chen · Jun 8, 2026 · full quote
Actually, more of the cholesterol that gets into our bloodstream and affects our LDL really is from things like butter and saturated fats, and not so much from eggs [...] Eggs can be, maybe problematic if you have them every day for breakfast with bacon or steak. But when they're…

Amanda G. Smith · May 18, 2026 · full quote

Potential aging and satiety benefits

Some proponents go beyond basic nutrition and argue that eggs may support fullness, weight management, brain health, and healthy aging through nutrients such as choline, lutein, and zeaxanthin. They also cite associations between moderate egg consumption and lower risks of Alzheimer's disease or frailty.

Eggs may support brain health because the yolk contains nutrients tied to memory and healthy aging, including choline as well as lutein and zeaxanthin.

Melissa Kravitz Hoeffner · Jun 28, 2026 · full quote
Eating eggs might do more than just start your day—it could help protect your brain. Researchers found that people 65 and older who eat eggs regularly have a significantly lower risk of developing Alzheimer’s disease, with daily or near-daily consumption linked to up to a 27% red…

Loma Linda University Adventist Health Sciences Center · May 7, 2026 · full quote
Moderate egg consumption was associated with a lower risk of frailty. TG and HDL-C may play partial mediating roles in the association. It suggests that egg consumption may be an effective strategy for preventing frailty.

Mediating role of lipid metabolism on the association between egg consumption and frailty: results from a large-scale population study · Apr 29, 2026 · full quote
Eggs are highly nutritious and may support weight management and lower the risk of certain chronic diseases.

Carrie Madormo · Apr 21, 2026 · full quote
Eggs may promote greater fullness due to their higher fat content and provide nutrients such as choline, vitamin A, and selenium.

Christina Manian · Jun 3, 2026 · full quote

Arguments against

Cholesterol and animal-fat concerns

Opponents argue eggs remain a concern because yolks are high in dietary cholesterol, which some quotes say negatively affects serum cholesterol or raises LDL. Some also place eggs within a broader pattern of animal products loaded with saturated fat and cholesterol that they link to obesity, heart disease, and type 2 diabetes.

There is strong evidence that consumption of eggs increases LDL cholesterol with approximately 0.10 mmol/L per one egg per day.

Committee on Nutrition, Health Council of the Netherlands · Dec 4, 2025 · full quote
There’s no denying that eggs have a negative effect on your cholesterol. Eggs, especially the yolks, are high in dietary cholesterol, and research indicates that consuming too much dietary cholesterol might lead to higher serum cholesterol levels.

Christelle Nimba · May 28, 2024 · full quote
The scientific reality is not in either of these extremes: eggs are still a food with very good protein quality, but at the same time, they have a high cholesterol and saturated fat content, which although not as harmful as once believed, are still a risk factor for different dis…

Aitor Sánchez · Jun 26, 2024 · full quote
Bacon and eggs, cheeseburgers, pepperoni pizza, and other animal products loaded with saturated fat and cholesterol are driving America’s epidemics of obesity, heart disease, and type 2 diabetes.

Neal Barnard · Aug 7, 2025 · full quote

Mortality associations support limits

Critics cite cohort findings linking additional whole-egg intake to higher all-cause, cardiovascular, and cancer mortality, with cholesterol intake presented as a major mediator of those associations. On that basis, some recommend limiting cholesterol intake and replacing whole eggs with egg whites, substitutes, or other protein sources.

In multivariable-adjusted models, hazard ratios (95% confidence intervals) associated with each intake of an additional half of a whole egg per day were 1.07 (1.06-1.08) for all-cause mortality, 1.07 (1.06-1.09) for CVD mortality, and 1.07 (1.06-1.09) for cancer mortality.

Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States · Feb 9, 2021 · full quote
Mediation models estimated that cholesterol intake contributed to 63.2% (95% CI 49.6%-75.0%), 62.3% (95% CI 39.5%-80.7%), and 49.6% (95% CI 31.9%-67.4%) of all-cause, CVD, and cancer mortality associated with whole egg consumption, respectively.

Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States · Feb 9, 2021 · full quote
Our findings suggest limiting cholesterol intake and replacing whole eggs with egg whites/substitutes or other alternative protein sources for facilitating cardiovascular health and long-term survival.

Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States · Feb 9, 2021 · full quote

Middle ground

Evidence remains mixed

Some quotes say the research on eggs remains conflicting across countries and study designs, making firm guidelines difficult. They explicitly raise the possibility that observed harms or benefits may reflect accompanying diet and lifestyle, and call for better control of those factors before drawing broad conclusions.

In Japan, a large cohort study published in 2006 showed that daily or nearly daily egg consumption did not increase the incidence of coronary heart disease. Conversely, a recent US study associated high egg consumption with increased cardiovascular disease (CVD) risk and all-caus…

Yoshimi Kishimoto · Feb 25, 2026 · full quote
The relationship between egg consumption and health has been widely studied, but the findings are often conflicting, making it challenging to establish evidence-based guidelines, often leading to inconsistencies between guidelines internationally.

Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults · Jan 17, 2025 · full quote
In their meta-analysis, Mousavi et al. [19] found an inverse association between egg consumption and mortality in studies from Asia compared to US studies and suggested that these associations may be confounded by the diet and lifestyle patterns associated with egg consumers in w…

Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults · Jan 17, 2025 · full quote
These results align with Papanikolaou et al.’s [48] analysis of NHANES data, which found that egg consumers had higher nutrient intakes and better nutritional status; this was particularly pronounced with the addition of eggs in already high-quality diets, which reinforces the ne…

Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults · Jan 17, 2025 · full quote
I think without a study like that, I’m not willing to make any conclusions about whether egg consumption is good or bad for you all.

Yu-Ming Ni · Feb 13, 2025 · full quote

Individualized intake guidance

A recurring conditional view is that eggs are generally acceptable for healthy adults but not automatically so for everyone. These quotes recommend tailoring intake for people with heart disease, high LDL, diabetes, familial hypercholesterolemia, or other conditions, while keeping attention on the rest of the diet.

Eating one egg per day can fit within a balanced diet for most people, but individual needs vary. Check with your doctor especially if you have certain health conditions. Limit consumption if you eat eggs with other foods that are high in saturated fats like bacon, cheese and sau…

Erica Fleming · Jul 9, 2026 · full quote
Dietary cholesterol raises LDL modestly and only in hyper-responders. In most healthy adults, egg consumption raises both LDL and HDL, preserving the ratio. [...] The caveat that individuals with type 2 diabetes or familial hypercholesterolemia may exhibit heightened LDL sensitiv…

Designer eggs as functional foods by nutritional enhancement for health benefits · Apr 2026 · full quote
For most healthy adults, daily egg consumption is fine, but people with heart disease, high LDL, or diabetes should aim toward the lower end and consider clinician-guided advice, since overall diet matters more than eggs alone.

Kirsten Nunez · May 18, 2026 · full quote
For most healthy people, there is no specific limit on eggs, and research suggests that one egg per day (or 7 per week) is not associated with a higher risk of heart disease. For those with high LDL cholesterol or higher cardiovascular risk, intake should be individualized. Overa…

Cecilia Snyder · Apr 22, 2026 · full quote
General advice suggests that one egg per day is likely neutral for cardiovascular disease risk, provided the rest of the diet is healthy.

KRISTA RAMONAS, MD, FAAO · Jun 2026 · full quote

The debate is less about whether eggs contain valuable nutrients than about how to interpret their cholesterol content and the studies linking intake to cardiovascular or mortality outcomes. Supportive quotes emphasize that moderate egg intake can fit a healthy pattern for most people, especially when saturated-fat intake is low, while opposing quotes stress LDL increases and observational signals that justify limiting or replacing whole eggs. Undecided voices say the evidence is mixed enough that subgroup differences and accompanying diet remain central to the question.

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Total (217 votes)

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For (196)

Heart Foundation New Zealand
National Heart Foundation of New Zealand guidance publisher on heart-healthy eating and cardiovascular prevention

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votes For and says:

For the general healthy population, eggs can be included as part of a heart-healthy eating pattern.
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Erica Fleming
Registered dietitian at BlueCross BlueShield of Tennessee.

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votes For and says:

Eating one egg per day can fit within a balanced diet for most people, but individual needs vary. Check with your doctor especially if you have certain health conditions. Limit consumption if you eat eggs with other foods that are high in saturated f...
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Emily Laurence Sardinha
Health journalist and Parade contributor covering nutrition and wellness

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votes For and says:

PSA: Eggs are absolutely a healthy, nutrient-rich food.
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Johannah Katz
Registered dietitian with a master’s degree in applied nutrition and dietetics.

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votes For and says:

The health impact of eggs depends a lot on the meal they are part of. I usually recommend pairing eggs with fiber-rich foods, like vegetables, avocado, beans, fruit or whole-grain toast, rather than making the plate mostly processed meat and refined ...
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Theresa DeLorenzo
Registered dietitian and adjunct professor at Russell Sage College and SUNY Oneonta.

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votes For and says:

Eggs get a bad rap because they have cholesterol. But guess what? Cholesterol doesn’t raise your cholesterol. Saturated fat from foods such as cheese, butter and red meat raises LDL cholesterol. Not that we shouldn’t ever consume those foods—all food...
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Holly Lunsford
Family nurse practitioner and clinical medical reviewer.

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votes For and says:

Eggs are one of the healthiest foods to add to your diet, offering a variety of essential nutrients without additional calories.
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Scripps Health
Nonprofit integrated health system and academic medical organization based in San Diego, California.

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votes For and says:

Eggs were once discouraged because of their cholesterol content, but research shows that, for most healthy people, cholesterol from eggs has less effect on blood cholesterol than saturated and trans fats in the diet.
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Devineé Lingo
Registered dietitian nutritionist and EatingWell contributor.

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votes For and says:

The good news is that for generally healthy adults, up to one egg per day can fit into a heart-healthy eating pattern.
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Robbie Puddick
Registered nutritionist and health writer

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Some observational studies suggest that people who consume more eggs are more at risk of coronary heart disease. But the associations in these studies aren’t causal, and people who eat more eggs also tend to smoke more, drink more alcohol, exercise l...
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Vandana Sheth
Registered dietitian nutritionist, certified diabetes care and education specialist, and nutrition author.

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votes For and says:

For many people, especially older adults, eggs can be an easy, affordable way to make meals more nourishing and satisfying.
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Melissa Kravitz Hoeffner
Writer and recipe developer; contributor to Real Simple and other publications.

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votes For and says:

Eggs may support brain health because the yolk contains nutrients tied to memory and healthy aging, including choline as well as lutein and zeaxanthin.
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Sahar Berjis
Registered dietitian nutritionist

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votes For and says:

For most healthy individuals, eggs can absolutely be part of a daily routine.
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Eggs at the family table and their impact on child and adolescent health
2026 review on eggs in child and adolescent diets.

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votes For and says:

Within this framework, eggs represent a strategic nutritional resource, providing high-biological-value proteins, essential micronutrients, and bioactive compounds, while maintaining high acceptability in the family setting.
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Richard A. Howard
McKenzie Health cardiologist

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votes For and says:

So, are eggs bad for you? For most people, the answer is no. Eggs can absolutely be part of a healthy diet.
AI Verified source (Jun 21, 2026)

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Maryann Walsh
Registered dietitian quoted by Parade on daily egg consumption and its health effects.

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votes For and says:

most people can eat eggs numerous times a week (even every day) and reap their benefits without any drawbacks.
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Caroline Thomason
Registered dietitian and diabetes educator

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votes For and says:

Research suggests that eggs are incredibly nutrient-rich, and even the American Heart Association has revised the number of egg yolks they deem safe for a person to eat in a week. The new recommendation states that even for folks with heart disease, ...
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Melissa Mroz-Planells
Registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson

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Dietary cholesterol isn't the villain it was once thought to be.
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Sean Heffron
Preventive cardiologist at NYU Langone Heart

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For much of the past two decades, we've had a pretty strong feeling that it's saturated fat, far more than cholesterol, that raises LDL levels.
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Vicki Koenig
Registered dietitian nutritionist

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votes For and says:

Whole eggs provide high-quality protein, vitamin D, B vitamins, selenium, iodine, choline, and the antioxidants lutein and zeaxanthin.
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Cheng-Han Chen
Interventional cardiologist, structural heart director

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votes For and says:

Neither whole eggs nor egg whites should be a cause of concern for people with high cholesterol, as they will not affect cholesterol levels much. In fact, they can be beneficial to heart health and cholesterol levels if they are used to replace relat...
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Christian Verdicchio
CEO of Heart Support Australia and cardiovascular health advocate.

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We know from the study that eggs on their own are not the issue. If you have them with the hash brown or the bacon or the sausages, those foods which are rich in saturated fats, that is the contributing driver. And so if you’re having eggs with avoca...
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Sharon Natoli
Accredited Practising Dietitian and director of Food & Nutrition Australia.

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But dietary cholesterol has a much weaker effect on blood cholesterol than saturated fat.
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Amy Brownstein
Registered dietitian nutritionist and EatingWell contributor.

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votes For and says:

For years, eggs were vilified in healthy-diet discussions due to their cholesterol. But experts say they don’t need to be off-limits for most people, especially when consumed as part of a balanced eating pattern.
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Patricia Kolesa
Registered dietitian nutritionist quoted in EatingWell

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votes For and says:

The American Heart Association has concluded that healthy individuals can eat one whole egg daily as part of a healthy dietary pattern.
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Christina Manian
Registered dietitian nutritionist and Health.com contributor

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Eggs may promote greater fullness due to their higher fat content and provide nutrients such as choline, vitamin A, and selenium.
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KRISTA RAMONAS, MD, FAAO
physician and ophthalmologist

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votes For and says:

General advice suggests that one egg per day is likely neutral for cardiovascular disease risk, provided the rest of the diet is healthy.
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Brandon Ballinger
Empirical Health cofounder and engineer; published heart disease deep-learning research in JAMA Cardiology.

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votes For and says:

In moderation, yes, eggs are healthy. What matters more for your blood cholesterol is the balance of saturated fat and fiber across your whole diet.
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Lauren Twigge
Registered dietitian and nutrition writer

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votes For and says:

The majority of the fat content in eggs is actually unsaturated, good-for-you fat. Beyond that, eggs are also an affordable source of protein, vitamins and minerals that pair well with other heart-healthy foods and enhance a healthy dietary eating pa...
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Cristina Mutchler
Health and wellness journalist.

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Expert guidance suggests that most healthy adults can safely include up to one whole egg daily.
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Abstain (8)

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Against (13)

Physicians Committee for Responsible Medicine
Physician-led nonprofit advocacy group

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votes Against and says:

When it came to eggs, each half egg caused a 6% and 8% increased risk, respectively.
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More h/eggs-and-health votes

Observational nutrition studies are too confounded to show whether eggs cause harm

Eating eggs regularly increases the risk of cardiovascular disease

Genetic variation (e.g. hyper-responders) makes population-level egg advice misleading for individuals

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