Report

Eggs are often praised as a “superfood” thanks to their complete protein and rich nutrient profile. Still, some continue to worry that eggs may raise cholesterol, trigger chronic illness, or even feed harmful pathogens. According to clinical dietitian Umang Malhotra from Fitelo, these fears arise mostly from alternative health theories, not scientific evidence. “There’s no strong clinical proof that eggs promote pathogen growth in healthy individuals,” he said.

What Science Says

Malhotra cited a 2022 study published in Food Science & Nutrition, where moderate egg consumption (two boiled eggs daily for two weeks) was found to improve vascular and gut health without increasing inflammation or harmful compounds. The takeaway? For healthy people, eggs are unlikely to harm the gut microbiome or raise heart risks.

Packed With Nutrients

One egg provides 6–7 grams of high-quality protein and is rich in choline, vitamins A, D, E, and B12, making it a compact, nutrient-dense food.

Smart Substitutes

If you’re still wary of egg, Malhotra suggests these protein-rich alternatives:

• Lentils + legumes (when combined)

• Chia and hemp seeds

• Quinoa, tofu, and tempeh

• Greek yoghurt or paneer

• Lean chicken or salmon

He warns against overuse of processed meats and heavily sweetened or additive-laden protein powders, which can harm gut health.

Bottom Line

For most, eggs are safe, nutritious, and beneficial. But for those with specific health concerns, plenty of effective alternatives exist in both plant-based and lean animal options.

Source: The Indian Express