healthy eggs

Humans have been eating eggs for thousands of years. They’re widely thought of as a good thing, but there are some conflicting opinions out there; many people believe eggs to be cholesterol-packed, and therefore a food to be avoided.

One large egg contains 80-90 calories – something people tend to focus on a lot when it comes to their food – but the important thing to understand is what these calories are made up of.

Nutrients in eggs

First and foremost, eggs are a meatless source of complete proteins. Complete proteins contain essential amino acids that your body cannot produce itself, and which must come from the diet. This makes eggs a great food choice for vegetarians, who may otherwise struggle to get these essential amino acids with meat and fish cut from their diet.

Fat, both saturated and unsaturated, is another macronutrient found in eggs. Luckily, most of that fat is of the unsaturated, heart-healthy variety that your body needs for keeping cell membranes healthy, protecting internal organs, and helping with absorbing fat-soluble vitamins.

And all this is before we even touch upon the micronutrients… Eating just two large eggs will provide your daily reference intake of vitamin B12, which is essential for keeping your metabolic and nervous systems healthy, among other things. Eggs are a great source of vitamin D, too, which the body needs for absorbing calcium, and keeping bones healthy. They are also one of the few foods that contain iodine, a mineral that’s essential for keeping your thyroid glands, which produce the hormones that control your metabolism, functioning properly.

It is true that eggs contain small amounts of cholesterol. However, unless you have high cholesterol levels and have been advised by a doctor to cut down or cut out your intake, there’s no reason to avoid eggs, because all the good stuff makes up for that extra little bit of cholesterol.

How many eggs should I eat?

The number of eggs you can eat every day depends entirely on what else you’re eating. As long as your diet is varied, including eggs on a daily basis isn’t a problem, and is, in fact, a good way of keeping up protein intake without the saturated fat content that’s present in most meats. If eggs are replacing meat in main meals, a good rule to stick to is no more than two eggs a day.

healthy eggs

Trading a steak for a couple of eggs provides benefits to your health, the welfare of animals, and the environment. Many of us consume more meat than is necessary or healthy, and incorporating at least one meat-free day into each week is something everybody should aim for.

One of the most important things to remember when buying eggs is to buy the best you can afford. The chickens laying the eggs will have lived happier lives with healthier diets, which will, in turn, make the eggs you eat more nutritious. Higher-welfare indoor-bred chickens, free-range, or organic are the ones to look out for.

How to eat eggs and be healthy

When it comes to the best ways to eat eggs, it’s generally accepted that poaching is good and frying is bad. However, both can have a place within a healthy diet.

Poaching – simply dropping food into boiling water to cook – is one of the most beautiful ways to prepare eggs, and when done correctly yields a perfect yolk and delicate but firm white. It can be slightly tricky to retain the perfect shape when poaching (tip: the freshness of the eggs is what makes the biggest difference here), but Jamie’s clever twist solves this problem: he uses clingfilm and a little olive oil to create individual egg-parcels, which are then dropped into the water to bob around while they cook. On top of this, Jamie’s method means you can play around with exciting additional flavours such as chilli, fresh herbs, or soy – simply scatter what you fancy into the clingfilm before parcelling them up for a delicious and unusual poached egg. See how to make your own Jamie-style poached egg pockets below.

Frying, the much-loved method commonly used for the classic full English breakfast, is often frowned upon  for its high levels of saturated fat. However, Jamie’s version is made healthier by simply using a lid on top of the frying pan, which then utilises steam as well as direct heat to cook the egg. This not only means that the egg cooks more quickly, but also that it doesn’t need nearly as much oil – win win!

For more ideas on the best and healthiest ways to cook eggs, have a look through our collection of healthy egg recipes, or read our in-house expert has to say about eggs and animal welfare.

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  • Olga Wall

    how long for the perfect poached egg with this method?

  • Blair Hamish Fergus

    Awesome Jamie, thanks for sharing

  • Normand Bertrand

    how long?

  • myfoodbook

    We LOVE Eggs!!!

  • kippo

    what was the point of that oil in the frying video, the egg never even touched it?

  • thommyb

    Was this post sponsored in any way?

  • Alicia D

    what absolute rubbish! maybe you want to check out the cholesterol in eggs…1 egg boiled contains 373mg of cholesterol yet a mcdonalds big mac has 85mg…wow super healthy 😉 and don’t even get me started on protein….

    • Benoît

      Whaouh…some people are not really up to date around here, criticism is good but false assumptions are not. what isn’t true here is eggs are like meat mostly containing saturated fat (which is not evil) but they are a very good source of amino acids…besides, if you still think that Cholesterol is bad…use your criticism upon pharmaceuticals, you might evolve a bit…

      • Alicia D

        And yet, vegans are 99% of the time the healthiest people around with the fewest health issues…maybe you wanna take a look at the China Study or numerous scientific studies that show the detrimental effect of animal proteins on the human body…I mean the WHO has already named red meat and processed meat as carcinogenic on par with cigarettes…it shan’t be long before all other animal proteins are on that list too…vegans 1: meat eaters 0 😉

        • Benoît

          Air and water can kill you also be careful , question of quantities. I agree vegans are living longer and healthier most of time and “statistically” (meaning as a vegan you can still be the unlucky number, this is called genetics)…but not because they banned animal proteins from their diet, because they are not ingesting anymore unbalanced irrationnel amounts of proteins and lipids…and their body synthesize the lacking Cholesterol of course…!
          For you to know I eat vegan at least twice a day and I have drastically shortened intake of animal proteins from selected sources, I am feeling really healthy and I still have benefit of having a juicy piece of meat when I am in the mood for it (as long as it is not forbidden ! )
          In this matter everyone should be educated and make the choice regarding good sense, what and why to eat that particular food, rather than, whatever the lobby is, “fear to eat this or that”. Sorry if my ton was a little sarcastic, but we are meat eaters and just eating fruits does not work so well, so there might be a balance mix that could help people do a informed choice for their lives ?


          • Nigel

            All interesting opinion, but only opinion.

            Facts are the largest ever study 21 000 Doctors over 20 years Harvard Medical excellent compliance.

            1 egg a day equals significant increase in all round mortality, far worst for diabetics . In frequent use looks safe < 1 a week.

            4. Djoussé L, Gaziano JM. 2008. “Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study.” American Journal of Clinical Nutrition, April.

            The fact is the FDA and the food industry know this, eggs cannot be described as nutritious, healthy or good for you in the States only as Fresh or filling. Wow food filling who would have thought.

            Huge money behind egg marketing there is a big chicken in the sky with a fat wallet !

            Occasional organic egg OK daily you are playing Russian roulette with a loaded chamber. Bad food I am afraid Shame they taste so good.

            Also a Naturopath and Nutritionist, amazed everyday by the healing I see by people who move to a whole food plant based diet, as I did.

            Respect everybodies choices but try to be objective.


          • Stuart G

            Well to be fair that sounds very much like your opinion.
            There are numerous studies out there that can present “facts” but they are in no way demonstrating causation. They only show a correlation, which is quite easy to mis-interpret or find what you want to find, especially when you ignore all the variables involved. Please explain how a food-stuff with no carbs in it has a greater affect on diabetics?
            More recent studies show there isn’t a correlation between dietary cholesterol and blood cholesterol levels. That’s why doctors in the UK have removed the old limits on how many you can eat in a day. I eat primarily a whole food diet with lots of plant based food but i also eat whole eggs and lots of them and meat, fish and dairy. Far too many conspiracy theories around eggs.

        • Stuart G

          Lots of inferences made without much recognition of all the variables involved. I don’t agree that vegans are “healthier” because they don’t eat animal based foods. What’s much more likely and logical is that they are more food aware and hence are more likely to eat enough vegetables and other good stuff than the average non-vegan. Eating cholesterol does not add to cholesterol (of the bad low-density-lipid variety or the good high-density-lipid variety) in the arteries. This fact has led to doctors removing their previous advice about the maximum number of eggs you should eat. There is now no recommended maximum. As for saturated fats, these have been wrongly demonised as well. They do play a role in the body as is being discovered more and more and certainly make for much healthier cooking oils than those high in polyunsaturated fats (which are unstable and hence release lots of nasty aldehydes and keytones into your food on heating – YUM). As humans we are omnivores not herbivores. Without the animal proteins our brains would never have evolved the way it did and we also still need animal based foods to get certain key nutrients such as vitamin B12. No doubt meat farming is causing problems with the sheer volume of it but in no way is that a justification for cutting meat from our diet. That is pure poppycock.

          • John

            I would like to address the issue on whether humans are omnivores or not. A little background: my Ph.D thesis was on non meat protein production for human consumption using micoprotein cultivation in a continuous culture tower fermenter. I have a three university degrees in Biochemistry: Ph.D MSC and BSC in Biochemistry and have studied the biochemistry of human digestion and protein assimilation. I would say that I’m qualified to be able to answer the question if humans are omnivores or not.

            The answer to if humans are Omnivores depends on how we define the word “omnivore” . If the word “omnivore” is used to describe an animal (including humans) that can eat and digest both meat, vegetables and fruit then humans can be said to be omnivores by that definition. If however we define the word “omnivore” to mean the foods that an animal is primarily *designed* to eat then humans are most definitely not omnivores.

            The science shows humans are primarily designed to eat fruit and plants making us frugivores which is a subtype of herbivores.

            The scientific evidence that humans are frugivores and primarily designed to eat plants and fruits and not meat or animal products is presented by Dr Milton Mills who is a Medical doctor from Standford University Medical school. Dr Milton Mills specializes in Nutrition. You can see his presentation on youtube presenting the scientific evidence by searching for the following phrase:

            “Are we designed to eat meat by Dr Milton Mills M.D”

            Vitamin B12 is produced by bacteria. Animals do not produce vitamin B12 themselves. The reason meat has B12 is due it having a relatively high level of bacteria on the meat.

            Before civilization humans drank water from natural streams that had all the B12 needed for human health due to the B12 producing bacteria in the water. Today water is chlorinated and/or treated with ozone to kill bacterial that provided the B12. Unlike today, humans also ate plants and fruits that were not hygienically washed and sanitized. Unwashed fruit and plants vegetables taken from source provide enough B12 from the bacteria naturally present from the plants or soil particles present on the plants/fruits.

            If we disregard the science. Just using common sense. Genetically humans are closest to the Bonobo monkeys and chimpanzees. Their primary source of food is plants (70%) and fruits (30%). Although chimps have been found to eat meat by killing other chimps that invade their territory, meat only accounts for less than 1% of their nutrition in a month. In addition it is only the small number of chimps out of the troop that actually attack the invading chimp (typically 5 to 10 chimps) that actually eat the meat. The rest of the troop (around 100) do not even have access to the meat of the dead invader and they will be 100% vegetarian.

            Psychologically also consider this. Do humans enjoy watching the death of an animal? Do humans relish over the blood and screams of the animal as it is killed? True omnivores are fixated by the death of an animal. Just watch any cat hunting birds and small creatures, or a bear hunting a wounded animal. They have absolutely no qualms about tearing to pieces a living animal with the bear teeth and claws. Humans invariable do not want to see animals harmed in anyway. Indeed humans have such an innate connection with animals that we keep dogs, cats, birds, and fish as pets! If we were designed to eat meat we would also relish the killing of animals and we would be just as ease eating uncooked decaying meat as cooked meat – as is the case for all true omnivores.

            If you speak to any reputable psychologist they will tell you that the early warning signs of a serial killer is someone who enjoys inflicting pain, torture and death on an animal. So even without the science just plain common sense that it is not in a normal human’s psychology to want to kill an animal. Dr Milton Mills also has a presentation demonstrating the science on this on youtube which you can find by searching for ” Dr Milton Mills the psychology of disgust”

            In terms of nutrition according to Dr Michael Gregor who is a medical doctor specializing in nutrition who reviews 6000+ nutritional articles per year and summarizes the results in short video presentation on his website nutritionfacts org you can search his website for “eggs” and watch a few of his video presentations summarizing the scientific evidence regarding human health and egg consumption.

            If you look up the references that I’ve given and watch the presentations by Dr Milton Mills and by Dr Michael Gregor you will see that if humans are not primarily designed to eat animal products. We are designed to eat fruit and plants.

          • Stuart G

            Some very interesting points to consider and i am no evolutionary biologist or even a qualified nutritionist (or bio-chemist), but there are some things to pick out here:

            Firstly, talking about the definition of omnivores, i would argue that your first definition is a more prudent definition of an omnivore. The comparative study by Dr. Milton Mills you refer to provides a very good indicator of the fact that “optimal design” for eating meat and “optimal design” for eating vegetables and fruit are very different. Clearly we have evolved from species who’s diet consisted primarily of vegetables and fruit, during a time where their environment allowed that behaviour to provide all the nutrition they needed. Moving away from this environment though necessitated adaptation and this is one factor why meat did become part of our ancestors diet.

            As for the evolution of the human brain. Yes glucose may be the main source of energy for the brain but that is also true of muscular tissue, which also uses protein to grow. There is no conclusive evidence for much of what we talk about here but it is a well respected and logical theory that eating meat, along with cooking food provided the necessary boost in nutrition that laid the foundation for our brain’s evolution. A quick point on the cooking – this allowed us to actually extract all the energy we needed for higher brain function from both meat and plant material because we’re not particularly optimised for either. Evolution can be affected by so many other factors than nutrition alone. Yes the availability of food can be a large factor but the adaptation process that effects evolutionary change is a long-term effect. Evolutionary changes are not necessitated if other behavioural adaptations (e.g. cooking) can account for those factors that might ordinarily effect evolutionary change.

            A side point on the brain of a meat-eater – i think you’ll find that apart from Elephants, the “smartest” creatures on the planet eat meat or fish. However, in no reasonable way can you make such a logical leap as to suggest that infers carnivores would hence be more intelligent than humans. Sorry but no. (Oh and it is unfortunately a myth that Albert Einstein was a vegetarian. If he ever was then it was in his last year of life and not before. It is also inconclusive whether Leonardo da Vinci or Socrates were vegetarian either. The basis for these myths, seemingly perpetuated to push the vegetarian cause, were nothing to do with health anyway, they were all due to supposed ethical and social reasons – not really relevant in this discussion. It is also not relevant as we are discussing eating meat in the context of evolving intelligence, not maximising the development of an isolated, already genetically superior, brain.)

            That leads me nicely to Chimpanzees. (Bonobo monkeys, as you call them, ARE Chimpanzees not monkeys. They were more commonly/formerly known as pygmy chimps.) Your assertion around the meat-eating habits of chimps is actually wrong. Chimps have been long documented as eating meat. Besides a diet that contains many kind of insects, chimps occasionally eat the meat of other mammals such as monkeys, bush pigs and antelopes. Yes it’s the males that hunt but the kill is shared out through complex social-dynamic structures (e.g. through forms of begging :) ). Even though it does only make up around 2% of a chimpanzees overall diet meat is a favoured food item. As such they are also regularly thought of as omnivores – by the experts in the field.

            Moving on to Vitamin B12. Yes you are right, natural sources of drinking water, with it’s high bacteria content, used to provide an abundant source of vitamin B12 for our ancestors. But what is your point with regards to the modern world we live in today? Do you go find a stream to drink from every day to make sure you get enough B12? Do you eat all your fruit and veg unwashed and raw? Or do you just take supplements? I always find it slightly ironic that vegans who profess the need for raw unprocessed or organic foods (and to be clear i’m not saying that’s you) would then take a highly processed supplement, provided by a highly unregulated industry. Did you know that there are many different forms of B12 and only a small percentage of these are the kind the body needs. It seems many supplement makers do not and their supplements may not actually have any of the useful B12 we need. If you take these supplements have you checked the source thoroughly? BTW it has been shown that humans could get enough B12 from eating their own faeces but i’m not sure anyone really wants to do that!

            I can fully see your argument referring to the extra toxins introduced into the food chain the higher up you go. However, on the whole the levels of these toxins are still very low and given the levels of chemicals found in much veg and fruit nowadays, from large scale farming processes i’m not sure it’s an argument that stacks up. Let’s not forget that certain “vegan” options such as un-fermented soy products, which are seen as good alternative protein sources, are full of natural toxins which are very bad for us if consumed in any useful quantity. As for the specific point on Omega 3. Yes algae can provide the necessary EPA/DHA Omega 3 fatty acids but so can fish. All other plant sources (including the likes of walnuts and flax seed) only produce the much shorter-chain ALA form which our body then has to convert to the EPA/DHA for use. This conversion is extremely inefficient for our bodies (around 5% at best), so unless you have a plentiful supply of the right kind of algae (not the easiest thing) it is a great help to eat fish/seafood to ensure you have enough.

            A similar case is to be made for numerous nutrients the body needs. Take Vitamin A as an example. Retinol (the main form found in meat) is more efficiently used by the body than Beta-Carotene (the main plant form). The body can and does convert Beta-Carotene to Retinol for use but the conversion is again inefficient. There is some debate here about RDAs of the two forms (as there always is) but i’m not taking any chances – the logic around Retinol being better is sound.

            And then there’s protein. We could surely devote many pages to this debate. And i’m sure you can tell me a whole lot about non-meat proteins given your phd, but in short most animal based sources of protein are complete proteins, and are protein rich, whereas most plant sources aren’t complete. To gain a complete protein from plant sources you do generally need a reasonable understanding of the amino acid profiles and which ones are complimentary. If you lead an active lifestyle that includes sports training, with a reasonable protein need, then this creates a lot more work than someone who can get their protein from complete sources. To be honest, even without training needs you should still be aiming for complete coverage of essential amino acids and that can take a bit of work on plant sources alone. Not that i don’t do some of this myself, but i stick to a couple of combinations (such as whole grain peanut butter on wholemeal seeded bread) i know well and for everything else only really count complete sources (which for me some of these are plant-based too e.g. hemp seed or quinoa.)

            As for the point on Psychology. I am a little confused as to it’s relevance here. Psychologically we are far advanced from other animals in almost every way. To compare the behaviour of a(n evolutionary) carnivore who is killing to eat – where it will inevitably get excited by the prospect of eating – with humans killing for meat in the modern world is just bad science. Do you not start salivating when you smell good food being prepared, or get excited by the thought of a really good meal? Why would we evolve to eat rotting meat when we can gain digestibility through cooking? (actually i think you’ll find we sometimes do let our food rot a little first but we don’t need to). Human psychology is much too complex to be simplified to the level you refer. Even chimp psychology and sociology is far too complex for this. (Maybe you are aware of the somewhat “evil” behaviours occasionally observed in groups of chimps in the wild, chasing down in gangs and brutally beating to death, or worse near-death, members of their own group, while tearing off genitalia and other such horrific acts. But then you may now put this down to meat in their diet!)

            Now a quick point about your references. Firstly, as i mentioned, the comparative study by Dr Milton Mills is interesting but is in no way any form of conclusive evidence that we shouldn’t eat meat. It is a pure comparison that has in fact not been published in any major scientific journal and (no offence intended to the doctor in question) hasn’t actually been written by a specialist in the field of nutrition or evolutionary biology. A quick google will show that Dr Mills is a doctor specialising in Internal Medicine and Critical Care. It is an interesting commentary and comparison but doesn’t account for the many exceptions to the “rules”. Evolution is much more complex and can turn one way or another. Pandas, for an obvious example, while having the digestive tract of a carnivore have evolved further to maintain an almost entirely herbivorous diet – they have even re-evolved a “thumb” from a bone in the wrist to help with their newer herbivorous lifestyle, after having previously lost their ancestral thumb through evolution. Would you call them a vegetarian carnivore?

            As for the other doctor you refer to (a GP), he reviews 6000+ nutritional articles a year?? So by my maths, let’s say he doesn’t work weekends but doesn’t take any other leave (holidays or illness) then that leaves him approx. 260 days max a year to review (assuming he does nothing else!). That would mean, for the minimum estimate of 6000 papers, he would need to review 23 papers every day! minimum! I’m sorry but that’s simply not true is it. There’s no way he could do that properly, not even one tenth of that. What is more likely is that he’s conducted a meta-study looking at the results of many studies (just resultant figures, not facts and other variances) and summarising. While meta-studies, when performed properly can be far more powerful than any one constituent study, I highly doubt there are 6000+ well-conducted nutritional studies in any one decade! Let alone year!

            In fact there are actually very few nutritional studies conducted that are truly un-biased, set up correctly (i.e. statistically sound) and run without a prior agenda. All too often poorly interpreted correlation data is inferred as fact and causation when so few of the available variances are accounted for. I have not seen one good study that reliably shows that eating meat is bad for you. Not one. Let’s take an example of the China Study, which many vegans hold up as their answer to this. If you actually delve into the raw data and not just read the results, then without even looking further into the social/demographic/environmental factors you can see that the main conclusions drawn are wrong and not statistically sound. There are even very specific examples in the data that are diametrically opposed to the conclusions drawn, and these are not statistically insignificant examples. That is what’s called mis-information. Dr Michael Greger himself has been criticised in many quarters for cherry-picking results and exaggerating benefits to fit his own agenda.

            As for my own opinion on veganism, i’m not opposed to someone choosing to be a vegan/vegetarian, i’m not even opposed to the idea that we probably eat more meat than we need to, nutritionally. I’m even absolutely with the idea that we definitely need to eat less meat for ecological reasons and i don’t eat anywhere near as much as i used to. But i will not give up meat, dairy and eggs as there is no conclusive evidence that i need to to be healthy. I also see no evidence that vegans are healthier – i would contend that even if they were it would be because the average vegan is more aware about what they eat (through a whole lot more effort) and hence eat more of what the body needs, micronutrient-wise, than your average human “omnivore”. However there is no evidence to suggest they are healthier than a nutritionally-aware omnivore, who would in fact need much less effort to eat the right things and much less reliance on supplementation.

            As for the actual article on eggs, i still see nothing that suggests eggs are unhealthy. It is now widely accepted that dietary cholesterol does not contribute to a persons cholesterol level and there is growing evidence to show that is also true of saturated fats. What other argument can there be against eggs? They contain a lot of healthy protein and fat, both of which the body needs, as well as a wealth of micronutrients. Also they taste great!

          • Monique

            Bottom line, though, if we could live happy and healthy lives without harming others, why wouldn’t we? You seem like an intellectually curious person, so I would challenge you to do some research on factory farms, on the cruel production of eggs, the horrific treatment of hens, the throw away male chicks who are thrown alive into grinders, and that’s just eggs. Don’t stop there. Did you that used up dairy cows are impregnated (raped with a metal rod) just “one more time” so that after when they are hanging upside down with the blood draining from their body, their stomachs are ripped open and their baby is stabbed to death?
            You don’t always need to refute someone else point-by-point, sometimes you just need to open your eyes and your heart to a new and better possibility.

          • Stuart G

            Well i think we all have someone in our lives that has made us aware of such cruel practices. To be honest this is a bit of a sidetrack from the previous debate, which itself was a sidetrack to the original debate on eggs and health. And yes, the point of a debate is to put across your point of view and if that means having to refute unsubstantiated, unscientific claims that some unsuspecting person may read and blindly believe then so be it. At least that way they can then make up their own mind as to which side of the argument makes more sense.
            When it comes to meat, eggs and dairy i almost entirely buy organic and certainly don’t eat much meat nowadays, but with my training i simply couldn’t get my nutritional needs as a vegan without putting in a whole lot of work planning, preparing and buying all the right things (and spending about twice as much money doing so).
            To be perfectly honest i am more concerned with ecological reasons for reducing meat/dairy production as they will have the most profound effects on our race. By buying from better sources i am already (expensively) supporting better animal welfare – cutting out all meat/dairy/eggs is therefore going to have no further positive effect on those cruel practices.
            Unfortunately “open your heart” simply doesn’t cut it. What you’re actually saying is don’t look at reasoned, scientific arguments, just do it my way or you’re a bad person.

  • Jason Mitchell

    Irresponsible and desperately out of date nutrition ‘information’. I hope new vegetarians and vegans only stumble upon this nonsense once they know better, if at all. Sponsored much? Stick to recipes until you are an unbiased and fully trained nutritionist.

    • Benoît

      Eat some meat, you’ll finish the last part of the Marathon next time !

    • Olly Ford

      You are absolutely right Jason. Sorry there is no answerd from Jamie. Even meat industry officials could not find anything to prove that eggs are good for health, the only positive adjective they could find – “fresh”!
      More information gives a scientist and medical doctor Michael Greger, have a look at his youtube videos “Uprooting the Leading Causes of Death” and others.
      * As about proteins – where do horses and elephants take them from? They are pure vegetarians, raw eaters. Have a think, please.
      * And calories – it does not reflect the truth about where do we take energy from. Or try to explain the life without food , examples – yougis, breatherians and just vegans and vegetarians.

      • Stuart G

        Some funny (and plainly wrong) stuff here. You simply cannot compare us to herbivores when it comes to sources of proteins. Their digestive systems are far more efficient at processing plant food and hence they can extract so much more than we can from it. Again, unfortunately inferring “facts” based on an incomplete understanding of the science. And unless you know what you’re talking about with amino acid profiles in food (and from the above i would guess not) you probably won’t be getting all the complete protein you need as a vegan. And certainly not any of the nutrients that can only be obtained from animal sources such as Vitamin B12. In fact, as this is essential to someone who is exercising a lot it could really help someone running a half marathon!
        How are eggs not healthy? There is zero proof that eggs aren’t healthy! They are the reference source of protein when it comes to digestibility, they contain lots of healthy proteins and fats and they are a complete package of nutrients designed to help kickstart a life! Every attempt to demonise them so far has been de-bunked as pure myth, such as the nonsense about the cholesterol in eggs contributing to your own cholesterol levels or the subsequent nonsense that this was coming from saturated fats instead.
        As humans we are omnivores, our brains would not have evolved without the animal proteins we got from food, and cooking was one of the most significant steps in allowing our evolution – we would never have extracted the energy we needed from our food without it.
        It’s time for some common sense to prevail and all this pseudo-science and food fads to stop.
        And why would an article spreading positive news about eggs be sponsored? And by whom would that be? The giant chicken in the sky that sells the world it’s eggs?? Come on, be sensible.

      • Stuart G

        Just want to quickly point out that your final point completely debunks anything else you say. A calorie is a UNIT of energy. So yes, the number of calories in the food you eat is the maximum potential energy the body can extract from that food. To even suggest people can live without food and water is irresponsible at best and in my eyes is a good enough reason to have someone sectioned – if only for their own safety!! Get a grip, the body requires energy to survive. In fact you cannot survive more than a few days without any water at all. Point out someone who claims to live without any water or food and i’ll point out a crazy, attention-seeking pathological liar, who eats and drinks in secret. I’m saddened that anyone would actually believe this, especially those who then go on to try it and subsequently die, quickly. Or is it worse that someone would try and promote it even though they don’t try it themself…

  • jamieoliverdotcom

    As referenced we recognise that eggs do contain some cholesterol, however if eating in moderation as part of a healthy balanced diet they can make a significant contribution to both protein and micronutrient intake.

    There are of course other great non-meat sources of protein like beans and legumes and nuts and seeds, which also have the added benefit of being suitable for Vegans as well.

    It is also worth noting that a hens diet has an impact on the nutrition of the egg it lays. Now many feeds are tailored to give eggs a more nutrition friendly profile, and eggs are now a lot lower in cholesterol than they were 20 years ago.