Eggs: from scapegoat to soulmate on your plate

Eggs have been unfairly demonized for years, but modern science and guidelines show that an egg a day fits nicely into a healthy diet. Dutch authorities are more cautious and recommend 2-3 per week. Want to know how eggs affect your health? Measure your cholesterol, liver function or intolerances at Bloedwaardentest.nl.

Eggs are back - for years they were thought to raise your cholesterol, but recent studies tell a more nuanced story. What does science say anno 2025, and how do authorities look at it? Read along and find out the facts about eggs and health.

How eggs went under the spell

In the 1950s and 1970s, researcher Ancel Keys published the famous Six Countries Study and later the Seven Countries Study. In it, he linked fat and cholesterol to heart disease. Because eggs contain cholesterol, they were immediately blacklisted.

But: these were questionnaires and a limited group of countries. Observational research, so no hard evidence. Meanwhile, this research is almost 70 years old and long since overtaken by more modern studies.

What does modern science say?

• JAMA 2019 (Zhong et al.): found a small association between eggs and heart disease, but strongly dependent on context as well as based on self-report.
• BMJ 2020 (Drouin-Chartier et al.): analysis of three large population studies plus a meta-analysis. Conclusion: about one egg a day does not increase risk.
• Clinical trials (AJCN 2018, Lipids 2013): groups of people were given eggs daily. Their cholesterol profile did not deteriorate, and often their HDL ("the good cholesterol") actually increased. Insulin sensitivity also sometimes improved.

⚠️ Side note: In people with type 2 diabetes, some studies saw a slightly increased risk. So context and your personal health remain important.

What do the international guidelines say?

• American Heart Association (AHA): "Eggs can be part of a heart-healthy diet. 1-2 eggs a day is fine."
• US Dietary Guidelines (2015): removed the limit on cholesterol from food altogether.
• FDA (2024): once again declared eggs a "healthy food" precisely because of their nutritional value.

And what do Dutch authorities say?

• Nutrition Center: Eggs are in the Disk of Five. Advice: 2-3 eggs per week if you also eat meat. Vegetarians may have a little more: 3-4 per week. People with type 2 diabetes: rather not too many.
• Heart Foundation: recommends a maximum of 3 eggs per week as a guideline for heart health. They emphasize that saturated fat from snacks and cheese often has a greater impact on your cholesterol than eggs.

In short, the Netherlands remains slightly more cautious than the Americans.

Viral case: 720 eggs in a month

A Harvard student ate 24 eggs a day - for a month. His cholesterol actually dropped 20%. Globally in the news, but: this happened within an extremely low-carb diet. Nice for TikTok, but no scientific proof.

The balance sheet anno 2025

• For most people, an egg a day fits nicely into a healthy diet.
• Context is everything: an egg in your salad is different from a bacon and white bread bacon sandwich.
• And in doubt? Then you can measure it.

What can you measure yourself?

At Bloedwaardentest.nl you can have a check to see how your body reacts to foods such as eggs. A cholesterol test gives insight into your cardiovascular health, including:

• Total cholesterol
• LDL, HDL
• Triglycerides
• Cholesterol/HDL ratio.

That way you know exactly where you stand and can make informed choices about your nutrition.