For decades, the humble egg has been cast as the villain in the heart-health story, blamed for just about everything that affects our cholesterol levels.
But the latest science is finally clearing its name and pointing the finger squarely at the real culprit.
A new clinical trial put eggs to the test. Researchers had 61 adults follow three different diets for five weeks on each. The surprise ending? When people ate two eggs a day as part of a diet low in saturated fat, the LDL (the “bad” cholesterol) levels dropped compared to the control diet. The study that it was saturated fat, not the cholesterol in eggs, that nudged LDL upwards. As a bonus, the egg-eaters topped up their levels of lutein and zeaxanthin, antioxidants that support healthy eyes and a healthy brain.
Meet the real villain
So if it is not the egg, what should you keep an eye on if you’re aiming to control cholesterol? Saturated fat. It is not the two sunny-side-ups on your plate that trouble your heart, it is the extra rasher of bacon, the side of processed, fatty sausage, the thick layer of butter and the white fibre-less toast they so often arrive with. Simply put – the egg just keeps bad company and ends up taking the blame for its breakfast-table mates.
Mind the company it keeps
This is where a simple swap makes all the difference. You do not have to give up your eggs, just rethink its partner(s) on the plate. Swap the processed meats and buttered white toast for heart-loving sidekicks: creamy avocado, a slice of wholewheat toast, a grilled tomato, some wilted spinach or a handful of beans. Same eggs, better company, happier heart.
It’s all in the cook
How you cook your egg matters too, but don’t worry, nobody is coming for your fried egg. The trick is simply what you fry it in. A poached or boiled egg keeps things light, while a fried egg is just as welcome when cooked in a little olive or canola oil rather than swimming in butter. For a real heart-health win, try dry-frying your egg in a non-stick pan. Small change, big win.
Morning, noon and night
And eggs are not only a breakfast act. They are just at home in a light lunch or easy supper. Think a veggie-packed frittata, an egg-topped grain bowl, or a quick shakshuka. However you crack them, eggs are an affordable, nutritious choice from sunrise to snacks to sunset.
The verdict is in: the egg has been egg-onerated. So go ahead and enjoy it, just mind the company it keeps.
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Egg and Avo Veg Bowl
Serves 4
Preparation time: 20 minutes
Cooking time: 10 minutes
Cost per recipe: Serves 4 for under R100
Ingredients:
- 4 eggs
- 2 handfuls baby spinach
- 1 avocado, thinly sliced
- ½ red onion, thinly sliced
- 400 g tin chickpeas, rinsed
- ½ red bell pepper, chopped
- ¼ cucumber, chopped
- Juice of 1 small lemon
- Black pepper, to taste
Method:
- Bring a small saucepan, ¾ full of water, to a boil. Reduce the heat to low, add the eggs and simmer for 10 minutes, for hard boiled. Cool under cold running water. When cool enough to handle, peel and cut into quarters.
- Divide the spinach between 4 bowls and top with the eggs and avocado.
- Combine the onion, chickpeas, red pepper, cucumber, lemon juice and black pepper. Sprinkle over the salads. Serve immediately.
Optional:
Add 170 g tin drained tuna in brine and a small handful of coriander leaves.
