Eggs Aren’t the Enemy

Another day, another lame study wrongly accusing eggs of wrongdoing: Click Here

This one goes so far as to compare the effects of egg yolks to that of smoking. Wow.

The study correlates cholesterol intake with plaque build-up, but what it misses is how that plaque formed in the first place. It formed because something else went wrong before the intake of cholesterol. The cholesterol in the egg is just trying to do its job (cholesterol is not bad if given an environment to succeed). It’s the ambulance driver and we’re throwing roadblocks in the way instead of chasing down the true culprit, which is chronic inflammation.

Chronic inflammation tends to lead to joint stiffness and overall muscle aches and pain. At its most serious level, it can result in heart disease or insulin resistance, and most chronic degenerative diseases (think cardiovascular disease, various forms of arthritis, cancer etc.). The average Americans’ diet is a haven for inflammation, rich in an imbalance of omega-6 to omega-3 fats and refined carbs.

How can you reduce inflammation?

  1. Balance Essential Fatty Acids. Dump any cooking oils made with corn, safflower, and other high omega-6 oils. This also means dropping bagged chips as they generally come soaked in one of the aforementioned oils. Use coconut oil and extra virgin olive oil to cook with. Omega 3s are your friend.
  2. Eat more cold-water fish or supplement with fish oil or red krill oil. You don’t need to take 20 pills a day (an inbalance of omega-3 to omega-6 is no good either), but a couple with each meal will go a long way to improving dietary imbalances. Wild salmon, sardines etc. will all provide dietary sources.
  3. Eat grass-fed meat. Cows fed their natural diet are healthier to eat. No brainer in my book. Find a local farmer.
  4. Lose weight if overweight. The fatter you are, the more inflamed you become.
  5. Limit refined carbs.
  6. Get a massage. A massage is an excellent way to relieve inflammation.
  7. Avoid trans-fats.
  8. Avoid (or limit) alcohol. 
  9. Avoid excessive caffeine.
  10. Eat more fruits and veggies.

So, to come full circle, I do indeed eat eggs, but not all eggs are made equal. Free range brown eggs are vastly superior (you’ll know the chicken wasn’t housed in a cage all its life if the yolk is bright orange, not the pale yellow of your average run-of-the-mill egg). Cook on low heat (over easy is my method) and reap the benefits!


Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Heavyset in his 20s, he lost 60 pounds and now helps clients find their spark and lose the weight for life.