Priyanka Tiwari
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You’ve probably heard that eating too many eggs can raise your cholesterol and harm your health. But recent research challenges this long-standing belief. A new study suggests that eating eggs might actually be beneficial for older adults, potentially improving heart health and even lowering the risk of early death. Let’s break it down.
What Did the Study Find?
The study analyzed data from the ASPREE (Aspirin in Reducing Events in the Elderly) trial, a long-term research project tracking the health of older adults. Researchers studied over 8,000 participants, looking at their eating habits and how many passed away over a six-year period.
To assess egg consumption, participants answered a food questionnaire about how often they ate eggs in the past year:
- Rarely or never (1–2 times per month)
- Weekly (1–6 times per week)
- Daily (once or multiple times per day)
The results were surprising: those who ate eggs 1–6 times per week had a 29% lower risk of dying from heart disease and a 17% lower overall mortality risk compared to those who rarely ate eggs. Even those who ate eggs daily didn’t show an increased risk of death.
Is the Study Reliable?
Yes. The study was published in a peer-reviewed journal, meaning other scientists have reviewed and validated the findings. Researchers also accounted for factors like socioeconomic status, overall diet quality, and existing health conditions to ensure accuracy. Additionally, the study was funded through national research grants in the U.S. and Australia, with no ties to commercial interests.
Any Limitations?
Like any research, this study has a few limitations:
- It relied on self-reported egg consumption, which may not always be accurate.
- It didn’t account for how eggs were prepared (boiled, fried, scrambled, etc.) or the type of eggs eaten.
- The study only found an association between egg consumption and longevity—it didn’t prove eggs directly cause a longer life.
- The participants were relatively healthy older adults, so the findings might not apply to those with existing health conditions.
What is ASPREE?
ASPREE is a large, ongoing clinical trial with over 19,000 participants in Australia and the U.S. It originally started in 2010 to see whether low-dose aspirin could help prevent heart disease and stroke in older adults. The first results, published in 2018, found no benefit from taking aspirin for heart disease prevention.
Now, ASPREE is being used to study other health-related topics—like the link between egg consumption and mortality.
Why Are Eggs Controversial?
Eggs are packed with protein, B vitamins, folate, healthy fats, and essential minerals. However, they also contain cholesterol, with a single large egg yolk having about 275 mg, close to the previously recommended daily limit.
For years, experts believed eating cholesterol-rich foods like eggs could raise blood cholesterol and increase heart disease risk. However, new research shows dietary cholesterol has little effect on blood cholesterol levels. Instead, saturated and trans fats in processed foods play a bigger role.
Given these evolving guidelines, the debate around eggs continues.
What’s the Takeaway?
Eggs are a great source of nutrients, whether you enjoy them boiled, scrambled, poached, baked, or fried. There’s no strong reason to avoid them unless a qualified health professional recommends otherwise. As with all foods, moderation is key—but for most people, eggs can be part of a healthy diet without worry.
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