Are Eggs Good for Your Health?
I began the Eggsperiment with one simple goal: To find out if eggs were healthy.
It all started with a crazy love letter to eggs. It made some question my sanity, and others wonder what my wife felt of our "close" relationship. (She's cool with it, but is occasional jealous of the Born Scramble.)
While the parameters of my experiment are far from the strict standards of anything that would ever be published in a scientific journal, this was my own (affordable) method of investigating the impact of consistent egg consumption on my diet.
Along the way I tried to examine a variety of factors, some as subjective as "How do I feel today?" I kept a journal to log if I was ever tired or lacking energy, I tracked my workouts, checked my body weight, and all along I made sure to keep three things consistent:
1) I ate 3 eggs every day during the entire process (whole eggs, that is)
2) I followed the same caloric input and macro-nutrient profile for the entire process. It was the same diet that I followed for a month prior to the diet to establish some sort of baseline. In the month prior, my weight did not fluctuate, as the goal was to eat for maintenance.
3) I used the same training approach during the Eggsperiment--and did not deviate from the type of plan that was used a month prior. (Again--this goes to show that you don't have to change your programs all the time)
And while lifestyle factors were great (wasn't tired, felt good), I really wanted to assess the bigger picture; the questions that people always ask: Do eggs hurt your cholesterol and make you fat?
When I went to my doctor for my initial blood work, this was my starting point:
Total cholesterol: 132
HDL (the good stuff): 56
LDL (the bad stuff): 66
Body Fat: 13% (This was a small wake up call. I prefer to be around 10% year round as my own equilibrium)
The final results:
Total cholesterol: 133
HDL (the good stuff): 59
LDL (the bad stuff): 64
Body Fat: 12%
Before we try and decipher these numbers, let's remember that a number of factors can influence results. So by no means should this be a situation where you look at the bottom line and think: "If I eat 3 eggs per day, I'll have the same results."
The biggest confounding variable is that I was in good health to start. This, undoubtedly, will influence any type of diet experiment (or eggsperiment) that I conduct on myself).
With that said, my good cholesterol went up, bad cholesterol went down, body weight stayed the same, and body fat decreased slightly. Some people might look and think, “But your total cholesterol went up.” Maybe if I had much higher cholesterol, this would be an issue. Anything less than 200 ml/dL is considered very healthy. And again, the changes were positive–more of the good stuff and less of the bad. All of this occurred in a little more than 2 months of work
My bottom line: Eating eggs didn't have any deleterious effects on my health. And as I charted over the course of the program, I experienced a boost in strength and learned about the various benefits of eggs, leading me to name them one of the healthiest foods in the world.
Without a doubt, I'd love to see more research conducted. We can never stop learning and making sure that what we're putting into our bodies is good and healthy for us. As always, you'll want to make sure that you consult with any doctor before beginning a diet. But don't be afraid to argue or question that age-old fear of fat (specifically saturated) or the idea that eggs are bad.
For now, I'm more convinced than ever--when combined with the latest research--that eggs are a health food. And while I will enjoy the freedom of not having to eat them every day, it's safe to say that eggs will remain a consistent part of my diet.