Eggs have had a pretty bad reputation in the past for the fear that the yolk (which contains cholesterol) will elevate blood levels of cholesterol and contribute to heart disease. This myth, however, has been debunked in recent years and in fact studies have shown that the more you eat of cholesterol, the less your body produces it. This is because a majority of the cholesterol swimming around in our blood is produced by our liver.

It turns out that amount of whole egg consumption that is deemed to be ok depends on the individual. Some individuals (approximately 70%) who consume eggs, it has no effect on total or LDL cholesterol, but in a small group of people (approximately 30%) these numbers might go up slightly.

Having said this, research has suggested that that up to three whole eggs per day are safe for consumption in healthy people who are are trying to stay healthy. This equates to a total of up to 21 eggs per week. This may seem a little excessive to most people, but if you think about it, most people may not consume eggs every day but have them every other day.

What should you eat with eggs?

Whole eggs are a complete source of protein, meaning that they contain all the essential amino acids that your body needs for good health. Regarding what one chooses to eat with the egg/s is totally dependent on the individual’s health goals, health requirements, dietary beliefs etc. Your plate should consist of a lean protein (which is the egg in this case), vegetables (examples could include sautéed spinach, kale, asparagus or mushroom, roast or raw tomato), a healthy fat (such as avocado, pesto or extra virgin olive oil) and a portion of smart carbohydrates (essentially minimally processed carb-rich foods so they retain their nutrients, and are low GI, such as wholemeal or wholegrain bread, legumes).

When choosing bread to go with your eggs, it will depend on your health requirements and health goals. For example, if you have coeliac disease or have a gluten intolerance or sensitivity, then it is best to opt for a gluten free bread option. If you conscious about carbohydrate intake, you may opt for a low carb or Paleo option. However, for general health I recommend a wholemeal or wholegrain/seeded option, or a dark rye. My personal favourite is a dark rye sourdough and recommend having one slice only.

Is there a healthiest option of how to cook our eggs?

It’s not necessarily the style you should be concerned about, it’s what you or the chef adds during the cooking process (e.g. extra fat), which can make it a less healthy option. Boiled eggs obviously only require water to cook so are a healthy method. Scrambled eggs are fine as well if you are not using any extra fat like cream or butter, and instead use a non-stick pan. Poached eggs are also a healthy option, even if you use a small amount of vinegar to help the cooking process. Fried eggs, in most cases is the least healthy method to cook an egg due to the amount of oil, butter or fat from bacon that is used in many cases. However, frying an egg in a non-stick pan is absolutely fine.


If you eat scrambled eggs, is there anything you should be cautious of?

You will find that in a lot of cafes or restaurants that they use a lot of butter, cream, milk or cheese to make their eggs creamier, moreish and so they are able to make larger portions. This can certainly send the calorie and fat content of your meal through the roof. Scrambled eggs do not require these ingredients to taste great. If, however, you are wanting to add a little cheese to your scrambled eggs, low fat cottage or ricotta cheese is a good option, alternatively feta cheese.


Are omelettes a healthy breakfast option?

Yes, omelettes are a fantastic way to boost the nutrient content of your egg meal. You have the option to add a variety of diced vegetables such as onion, capsicum, mushrooms, tomato, asparagus, spinach, herbs, avocado. The more you add, the more it bulks your meal as well so the less need for fillers such as bread. Omelettes are a great addition for people trying to reduce their carbohydrate intake and lose weight while still feeling full and satisfied.


What are the best foods  to eat with eggs for our health?

As mentioned above, making sure your plate has a variety of foods from core food groups will make for a healthy, balanced meal. Some excellent sides or additions to eggs to serve on your plate for health are:

  • Tomato – roast, grilled, raw
  • Salsa
  • Spinach, silverbeet or kale
  • Asparagus
  • Broccolini
  • Mushrooms
  • Avocado – ¼ – ½ an avocado
  • Homemade baked beans
  • Smoked salmon/trout