Eggs are a common part of many diets around the world, but their impact on health is still debated. Some believe eggs are a good source of protein and nutrients, while others worry about their high cholesterol content.
A new study from Zhejiang University suggests that eating whole eggs may increase the risk of early death, while egg whites or egg substitutes may help people live longer.
The study analyzed data from over 521,000 participants in the NIH-AARP Diet and Health Study, one of the largest studies on diet and health. The participants were aged 50 to 71 years and came from six states and two cities in the U.S.
They were asked about their diet, including their egg consumption, between 1995 and 1996. The researchers then followed their health records for an average of 16 years to see how many participants died and what factors were linked to early death.
During the study period, more than 129,000 participants passed away. The researchers found that people who ate more whole eggs had a higher risk of dying from any cause.
Specifically, for each additional half a whole egg consumed per day, the risk of death increased by 7%. The study also found that for every extra 300 mg of cholesterol consumed daily (which is about the amount in 1.5 whole eggs), the risk of death increased by 19%.
On the other hand, eating egg whites or egg substitutes was linked to a lower risk of death. The study also found that replacing half a whole egg with an equivalent amount of egg whites or substitutes was linked to a 3% lower risk of dying from heart disease.
This suggests that cutting back on whole eggs and cholesterol while choosing egg whites or plant-based protein sources could help improve heart health and overall longevity.
Scientists have long debated whether eggs are good or bad for heart health. While eggs contain protein and important vitamins, they also have high levels of cholesterol, which may increase the risk of heart disease. This study adds to the growing evidence that people should be mindful of how many whole eggs they eat, especially if they are at risk for heart problems.
However, the study does not suggest that people need to completely eliminate eggs from their diet. Instead, it highlights the benefits of moderation and choosing healthier alternatives like egg whites or plant-based protein sources.
More research is needed to fully understand the long-term effects of egg consumption, but for those concerned about heart health, limiting cholesterol intake may be a smart choice.
This research, led by Yu Zhang and colleagues, was published in PLOS Medicine. It serves as another reminder that small changes in diet—such as swapping whole eggs for egg whites—could make a meaningful difference in health and longevity.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
For more information about heart health, please see recent studies about how to remove plaques that cause heart attacks, and results showing a new way to prevent heart attacks, strokes.
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