Boiled, scrambled, sunny side up – regardless of how you serve them, there’s no denying eggs are a handy kitchen staple. In fact, Aussies are eating more than double the number of them we did 30 years ago.
But when it comes to their nutritional benefits, have you ever wondered if there’s such thing as a ‘best practice’ for eating eggs? We took all our eggy questions to dietitian Susie Burrell.
Aussies are eating more eggs than ever before – and Susie Burrell says there’s good reason for it. iStock
An eggsponential increase
New data from Australian Eggs shows Aussies are eating, on average, 282 eggs per person per year – a huge jump from the 135 recorded in 1996.
Burrell tells nine.com.au this has been driven by several factors, including their status as a quick, easy brekky, not to mention a source of protein – in itself a significant health movement, especially among younger people.
“Eggs are natural nutrient powerhouses, offering 17 different vitamins and nutrients including good fats, selenium, Vitamin D, Vitamin B12. They are one of the richest natural sources of choline, which is crucial for brain function,” she said.
There’s also the wallet-friendly factor.
“They have a relatively long shelf life, so can be relied upon when the groceries supplies are running low, and they are one of the most cost-effective, high-quality protein sources per serve,” Burrell said.
Another driver in the popularity of eggs is the move away from a once commonly accepted – and now refuted – belief the cholesterol found in them automatically increases blood cholesterol levels.
“It doesn’t work that way. Blood cholesterol levels are influenced to a much greater extent by the overall saturated fat content of foods, as well as a number of other variables including overall diet quality and genetics,” Burrell said.
Poached eggs on toast with avocado, asparagus, tomatoes and sprout for healthy breakfast. iStock
One result of our improved understanding of blood lipid levels is that older generations aren’t avoiding eggs for their heart health in the same way they once did.
“Eggs are not overly high in saturated fat and are not shown to adversely impact cholesterol when consumed as part of a healthy, balanced diet,” Burrell added.
“As our understanding of nutrition has improved, we now understand more of the nutritional benefits that come from eating, whole, nutritious, unprocessed foods.”
So, how should we be eating them?
“For healthy people, two eggs a day can be enjoyed, while for those with high cholesterol, seven eggs a week is recommended,” Burrell says.
Susie Burrell’s cauliflower rice with eggs Supplied/Susie Burrell
Then there’s the question of cooking method. Eggs are incredibly versatile, and can be prepared in numerous ways – so can that impact their health benefits?
“Cooked eggs are more easily digested and the nutrients better absorbed than raw eggs,” Burrell says, adding that all your classic egg-cooking methods will generally offer the same nutritional benefits.
“With the exception of frying [them] with a lot of extra oil or butter, or adding extra fats to scrambled eggs. But generally speaking, poached, boiled or scrambled eggs with a little milk are all great options nutritionally.”
Be sure to keep the yolk in the mix, she adds, as it contains most of an egg’s key nutrients.
“They are so versatile and can be used within dishes such as pasta and stir fries, enjoyed alone or added to salads, sandwiches and wraps for a quick and easy protein boost,” the dietitian says.
Burrell particularly advocates for eating eggs at breakfast time.
“They are rich dietary source of the amino acid leucine, high amounts of which help to regulate the hormones that control appetite through the day,” she says.
Susie Burrell’s parmesan eggs Supplied/Susie Burrell
Stumped for ways to incorporate eggs into your weekly meals? Burrell has two go-to options.
“My favourite egg dish is a cauliflower fried rice – packed full of vegetables, it is a light nutritious dish that gets a flavour and protein boost with the addition of a couple of eggs. Or, I can’t go past some tasty Parmesan eggs for a Sunday special breakfast.”