Myth #3: Eating Eggs Daily Is Too Much
Some European households still shy away from having eggs on the menu every day, fearing long-term harm from overconsumption. But current research shows those fears are overblown.
. Not only is a daily egg (or two) safe for most people, but it can actually offer lasting health benefits:
Supports muscle preservation – particularly important as we age
Boosts brain health – thanks to choline and B vitamins
Keeps you full longer – preventing unnecessary snacking
Helps regulate blood sugar – when part of a balanced breakfast
In fact, older adults may benefit the most from regular egg consumption due to the combination of protein, healthy fats, and vital nutrients eggs offer in a low-calorie package.
The Truth: For most people, eggs can be a daily part of a healthy diet — not a once-a-week indulgence.
Myth #4: Eggs Are Bad for Weight Loss
This myth is particularly persistent. Many people assume that eggs are “fattening” simply because they contain fat. But the truth is quite the opposite — eggs can actually aid in weight loss, not hinder it.
One large egg contains about 70–80 calories, yet delivers 6 grams of high-quality protein, along with essential fats and nutrients. The protein and fat content helps you feel full, which can curb cravings and reduce total daily calorie intake.
Studies show that people who eat eggs for breakfast — instead of, say, toast or cereal — tend to eat fewer calories later in the day. They also report higher satisfaction and fewer blood sugar spikes.
The Truth: Eggs are a powerful weight loss ally. Just be mindful of how you cook them — boiling or poaching is better than frying with lots of butter.
Myth #5: Raw Eggs Are Healthier Than Cooked Eggs
If you’ve ever seen a fitness influencer chugging raw eggs for “maximum protein,” here’s your permission to not follow that lead.
While raw eggs do technically contain all the same nutrients as cooked eggs, your body absorbs less protein from raw eggs — and the risk of bacterial infection (especially from salmonella) is significantly higher.
According to European health standards, egg safety is tightly monitored. But even in countries with strong regulations, eating raw eggs can still pose a risk, especially for children, elderly adults, and those with weakened immune systems.
Additionally, cooking eggs improves the digestibility of key nutrients, particularly proteins, without destroying their vitamin content.
The Truth: Cooked eggs are both safer and more nutritious in practice. There’s no good reason to eat them raw.
Eggs Deserve a Place on Your Plate
Eggs are one of the most complete, affordable, and versatile foods in the world. They’re low in calories, rich in protein, and packed with essential nutrients that support heart health, vision, brain function, and weight control.
Most of the fear surrounding eggs today stems from outdated science, decades-old dietary advice, or misunderstandings about cholesterol. Thanks to advances in nutritional research — and clear recommendations from European food authorities — it’s safe to say that eggs are back on the menu.
So whether you’re scrambling them for breakfast, adding them to a salad, or baking them into a quiche, feel confident that you’re making a smart, balanced choice.
As always, talk with your healthcare provider if you have specific dietary restrictions, but for the average adult — one to two eggs a day is perfectly healthy.
ADVERTISEMENT
