Eggs are a universal food that can be found in every cuisine of virtually every town. There is, however, much controversy regarding its frequent consumption and the possible side effects of eating eggs on our health. But ultimately, can you or not eat eggs every day?

The confusion surrounding eggs arose due to a lack of initial knowledge about their relationship to cholesterol.

“A lot of people are confused by eggs because we see so much conflicting information out there. A lot of that comes from the fact that over a decade ago nutritionists and health professionals were recommending people to stay away from eggs,” says Kylie Sakaida, a dietitian to Insider.

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Some years ago, scientists didn’t fully understand the relationship between cholesterol in food and cardiovascular disease. Foods high in cholesterol were thought to increase blood cholesterol levels and therefore increase the chances of cardiovascular disease.

However, it later became clear that there was no evidence that cholesterol in food contributed directly to increased blood cholesterol levels.

“It’s recommended to pay attention to saturated fats, trans fats, and added sugars, which seem to play more of a role in heart disease,” says nutritionist Rachael Hartley.

The difference between whites and yolks

Either way, it is common to see dietary recommendations that suggest consuming the white of the egg, but not its yolk. Why?

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Sakaida explains that this is because most of the cholesterol and fat in an egg are found in the yolk, which makes it the most caloric part of this food. 

The specialist details, however, that it is also in the yolks where most of the nutrients in eggs are found.

“Sometimes it’s helpful for people to just have egg whites if their goal is weight management because you’re going to get a fewer calories. At that same time, you’re going to miss those nutrients,” says the nutritionist to Insider.

Eggs, Sakaida stresses, are a great source of protein, which can “help build lean muscle, help cell growth, and help keep you fuller longer.”

Eggs also contain “a solid dose of vitamin D, vitamin B12, vitamin A, vitamin E, zinc, and choline,” adds Hartley.

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Sakaida and Hartley agree that whether or not to eat the egg yolk is a decision that depends on the objectives of each person. 

However, they emphasize that people should not be afraid of consuming eggs on a daily basis if they wish.

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