Egg Myths Debunked
Eggs are one of the most widely consumed foods on the planet, but they’re also surrounded by myths and misconceptions. From the colour of the shell to their impact on cholesterol, it can be hard to separate fact from fiction. Let’s crack open some of the most common egg myths and see what science has to say.
Brown vs. White – What’s the Difference?
One of the most common beliefs is that brown eggs are healthier than white eggs. In reality, the colour of an eggshell has nothing to do with its nutritional value. Shell colour is simply determined by the breed of the hen—white-feathered hens typically lay white eggs, while hens with darker feathers often lay brown ones. Nutritionally, brown and white eggs are almost identical. What can affect nutrition is the hen’s diet. For example, hens fed omega-3-rich feed can produce eggs higher in healthy fats, regardless of shell colour.
Do Eggs Raise Cholesterol?
For decades, eggs were criticized for being high in cholesterol, with warnings to limit consumption. However, modern research has shown that the cholesterol in eggs has only a small effect on blood cholesterol for most people. The body produces cholesterol on its own, and when you eat cholesterol-rich foods like eggs, the liver produces less to balance it out. For the majority of healthy individuals, eating eggs in moderation—around one per day—does not increase the risk of heart disease. In fact, eggs are packed with protein, vitamins, and healthy fats that can support overall health.
The “Unhealthy Yolk” Myth
Another misconception is that egg yolks should be avoided because they’re “bad” for you. While it’s true that yolks contain cholesterol, they are also the part of the egg richest in nutrients. Egg yolks provide vitamin D, choline (important for brain health), and antioxidants like lutein and zeaxanthin, which support eye health. Unless advised otherwise by a doctor, there’s no need to skip the yolk—it’s where much of the goodness lies.
Eggs are a nutrient-dense, affordable, and versatile food that can fit into most diets. Brown or white, yolk or no yolk, the real key is balance and variety. The next time you’re at the grocery store, you can choose your eggs with confidence—knowing the biggest myths have been debunked.
