Are Eggs OK on a Mediterranean Diet?

If you’ve started the Mediterranean diet you may find yourself confused by conflicting information on the consumption of eggs.

The Mediterranean diet emphasises heart health and a balanced diet and many people are left wondering: are eggs ok on a Mediterranean diet?

In this article I’ll clear up any confusion and explain what the latest research on eggs and cholesterol tells us.

What are the benefits of eating eggs?

Eggs are a nutritious food and are a staple in many diets. They are relatively low in calories, have high quality protein, essential vitamins and healthy fats. Most of the nutrients are found in the yolk, the egg white is mainly protein.

Eggs are also very affordable and filling and can be incorporated into many Mediterranean diet meals. They can help with weight loss, for example eating eggs at breakfast or lunch will keep you fuller for longer. This means you are less likely to feel the need to snack in-between meals.

Eggs and Cholesterol

You may have been told that high levels of cholesterol in your food can lead to high levels of cholesterol in your blood. A high level of total cholesterol in your blood can increase your risk of cardiovascular disease.

For years people have been told to limit their intake of eggs due to their high cholesterol content (212mg per large egg). However, recent research has shifted our understanding.

The Research

Some studies and systematic reviews have found a link between higher egg consumption and a higher risk of heart disease. However, these studies were often an observational style which have limitations. They can only show a correlation and cannot prove a cause and effect relationship.

These types of studies also often failed to account for lifestyle factors and overall balance of the diet. For example, were the participants eating wholegrain toast with poached eggs, or were they eating fried egg with sausage and bacon?

More recently, randomised controlled trials (higher quality research) have found that the link between eggs and high blood cholesterol was not as strong as once thought. Further systematic reviews of the evidence have found that consuming 6 to 12 eggs per week had no effect on total cholesterol levels for most people.

These findings suggest that eggs, when eaten in moderation as part of a balanced diet, are not the threat they were once thought to be. 

Conclusion

Overall, the research on eggs and heart disease is conflicting and more high quality research is needed to draw definite conclusions.

However, most experts now agree that intake of dietary cholesterol is not the main cause of high blood cholesterol and that the best way to lower blood cholesterol levels is to focus on:

• eating more fibre
• increasing fruit and vegetable intake
• losing weight
• being more active

It is important to look at the overall balance of your diet rather than focus on one food. This plays a much bigger role in your risk of cardiovascular disease than how many eggs you eat per week.

If you need some help starting the Mediterranean diet, take a look at my other articles:

• The Best Way to Start the Mediterranean Diet
  
• 10 best Foods to buy for the Mediterranean diet
  
• What is not allowed on the Mediterranean Diet?
  
• 15 Tips for cheap Mediterranean Meals

Here’s a Great Egg Recipe to Try…