Are Eggs Inflammatory? | The Truth Of Eggs And Inflammation!

We live in a time where it’s critical to understand the consequences of what you put in your mouth.

That’s because so much of our modern diet comprises toxic foods that promote inflammation.

And since inflammation is at the root of most chronic illnesses, avoiding these foods is paramount to good health.

For this reason, many people avoid eggs since they believe they are one of these inflammatory foods.

On the other hand, eggs are loaded with many health-boosting nutrients and are even touted by some as a superfood.

The truth, like most things, is highly nuanced and demands more context than the black-and-white, healthy or not-healthy claims.

In the following article, we’ll explore this context and dive into the science of egg consumption to see if they do, in fact, cause inflammation.

So, are eggs inflammatory? Let’s find out.

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Are Eggs Inflammatory? – FAQ –

Do eggs cause inflammation in the body?

Studies have shown that eggs can influence the body’s inflammatory response, but the response can be both pro- and anti-inflammatory.

Are eggs an anti-inflammatory food?

Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects.

Are pastured eggs anti-inflammatory?

Yes. Pastured eggs are rich in omega 3 fatty acids, which are known for their anti-inflammatory properties.

Are there any antioxidants in eggs that could reduce inflammation?

Yes. Eggs contain antioxidants such as lutein and zeaxanthin which may help reduce inflammation in the body.

Is it safe to eat eggs if I am trying to reduce my risk of chronic inflammation?

Eating a balanced diet with plenty of fruits and vegetables is important for reducing your risk of chronic inflammation. However, some moderate amounts of egg consumption may also be beneficial due to its antioxidant content.

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What Is Chronic Inflammation?

Inflammation refers to the body’s immune response that helps our body identify and remove harmful stimuli.

The slow, long-term chronic disease that lasts for months to years is chronic inflammation.¹

The etiology of this long-lasting inflammatory response is:

Presence of a persistent irritant
The powerful, infectious agents can overcome the body’s defense and cause inflammation (pathogenic bacteria, viruses, etc.)
Diseases or agents that trigger an autoimmune response
Recurrent infection

Health Benefits of Eggs

Eggs are considered an absolute food because of the multiple health and nutritional benefits.

They have all nine essential amino acids our body needs; they are also -rich in omega-3 and vitamin A and E.

Consumption of eggs significantly increases plasma β-carotene, lutein, zeaxanthin, β-cryptoxanthin, and lycopene levels in the blood.²

These are the anti-oxidants that play a critical role in preventing eye diseases for example.

Moreover, they reduce oxidative stress, apoptosis, mitochondrial problems, and inflammation, thus, reducing inflammation, allowing us to include eggs in the list of anti-inflammatory foods.³

Egg yolks are also an important dietary addition for people with cardiovascular diseases as they have proven anti-atherosclerotic effects.⁴

Adding two boiled eggs to the diet also improves HDL levels by up to 10% in the blood.

HDL is also known as good cholesterol since it transports lipids from the peripheral blood vessels to the liver and thus promotes weight loss.⁵

Do Eggs Cause Inflammation in the Body?

Studies until now have been inconclusive about the effect of eggs on inflammation.⁶

Some of its components are anti-inflammatory, while others produce an inflammatory response.⁷

Eggs are rich in cholesterol, and hence they affect inflammatory markers positively in insulin-sensitive healthy individuals.⁸

On the other hand, eggs promote either anti-inflammatory or completely neutral responses in varying health conditions like excess weight, metabolic syndrome, and type 2 Diabetes Mellitus.

These contradictions make eggs one of the most complex and controversial foods.⁹

Eggs cause inflammation in healthy insulin-sensitive individuals; however, the results are opposite in insulin-resistant ( type 2 diabetic ) patients.¹⁰

Components of Eggs and Their Effects

Phospholipids: Pro and anti-inflammatory
Cholesterol: Promote inflammation
Lutein and Zeaxanthin: Anti-inflammatory
Egg Proteins: Mostly anti-inflammatory but show pro-inflammatory effects in some individuals

Eggs And Inflammation in Healthy vs. Unhealthy Individuals

Nutrition studies are the worst. They simply cannot account for the overall context of a person’s diet.

The great egg debate is the perfect example.

Some studies show that increased consumption of eggs in healthy individuals is indeed inflammatory.¹¹

However, this inflammation depends upon the number of eggs you consume daily.

Four times a week, two eggs per day, do not induce inflammation. However, four eggs per day, four times a week, cause a significant rise in inflammation.¹²

Why would this be? My guess is that everyone is different.

Also, call me crazy, but I imagine that most people consuming eggs also consume other foods.

Four eggs a day with a green salad and eating fruits seems like a good recipe to reduce inflammation.

If you eat four eggs a day with a bunch of processed meat and potato chips cooked in trans fats, you will have a much higher inflammatory response.

Fatty Liver Disease

A good example of this is non-alcoholic fatty liver disorder (NAFLD).

Some studies show that eggs are associated with being a cause of NAFLD.

One study showed that individuals with increased eggs in their diet were seen to be more prone to NAFLD on long-term observation, as compared to individuals who consumed lesser eggs.¹³

Another case-control study on 169 NAFLD patients concluded that consuming three eggs a day increases inflammation and a subsequent chance of NAFLD by 3.56 times.¹⁴

But again, these studies don’t take into account the consumption of other certain foods that are a risk factor for NAFLD like refined carbs and calories from artificial trans fats and high fructose corn syrup.

Anti Inflammatory Benefits of Eggs

When it comes to anti-inflammatory effects, eggs predominantly have a high content of both lutein and zeaxanthin, both of which are great anti-inflammatory nutrients.

Lutein has a high anti-inflammatory activity against age-related macular degeneration and also possesses anti-oxidant effects.¹⁵

Eggs are a source of Vitamin D, which helps in anti-inflammatory responses in conditions like rheumatoid arthritis.

Inflammatory Bowel Disease (Crohn’s Disease)

Proteins are an essential component of the diet; however, those with IBD need to choose to be more discerning with food choices.

In this regard, eggs are an optimal choice since they do not trigger any additional symptoms in IBD patients.¹⁶

This is great news since some animal protein and processed meat options are linked with the enhancement of inflammation.¹⁷

Of course, it’s always important to recognize the full context of a person’s diet and the other inflammatory foods it may contain along with the animal proteins.

There’s also a major difference in nutrient profiles between eggs and many processed meats.

Metabolic Syndrome

Metabolic syndrome is a group of 5 metabolic risk factors that leave the individual increasingly susceptible to conditions like heart disease, raised blood sugar, joint pain, blood pressure, and Diabetes Mellitus Type 2.¹⁸

In metabolic syndrome patients, eggs fight inflammation by increasing the expression of PBMC (peripheral blood mononuclear cell).¹⁹

Conclusive results prove that consumption of whole eggs increases HDL profile and reduces VLDL levels in the blood, which is helpful in the improvement of atherogenic dyslipidemia.²⁰

In addition, egg consumption also improves cholesterol and fatty acids tolerance of the blood serum in metabolic syndrome.²¹

Type 2 Diabetes

Uptake of eggs has a surprisingly effective result in increasing insulin sensitivity levels.²²

Additionally, eggs also contribute to notably reducing insulin resistance in cells, thus decreasing the risk of Type 2 Diabetes Mellitus.

In prediabetic and DM type 2 patients, eggs cause a significant reduction in fasting glucose levels.²³

Anti-inflammatory Diet

While modernity has brought us convenience, especially in regards to food, it’s subsequently delivered higher levels of inflammation.

For many people, simply swapping out the parts of their diet that cause inflammation for healthier, non-inflammatory calories can be the difference between thriving and chronic diseases.

The most simple advice is to avoid foods sold in the middle of the grocery store and focus on those on the perimeter.

This helps you avoid unhealthy foods like ultra-processed foods and processed meats, packaged foods, salad dressings, and sugary/starchy snacks.

By following this you’ll easily cut out those food items that are loaded with highly inflammatory ingredients such as trans fats, partially hydrogenated oils, and refined carbohydrates.

On the other hand, you’ll start getting more anti-inflammatory whole foods which lead to an overall healthy lifestyle.

It’s also a good idea to avoid fast-food restaurants since these serve mostly fried foods (Eg. french fries) and even prepared asian food, since msg is a major contributor to inflammation.

Certain foods to seek out include:

Healthy fats (including Omega 3 fatty acids, olive oil, and saturated fat)
Red meat (I know, you’re doctor won’t agree)
Organic fruits and vegetables.

Top 10 Inflammatory Foods to Avoid

Below is a shortlist of foods that increase inflammation.

Inflammatory foods exert an increased risk of unwanted effects like an inflammatory response, raised blood sugar levels, and blood pressure.

These are foods that increase the risk factor for simple, relatively benign reactions in the short term, but in the long term can build to more long-term inflammation which can snowball into serious conditions like cardiovascular disease, stomach, and colon cancer.

Like anything else in nutrition, bio-individuality is key. While this list is my personal recommendation, everyone has their own personalized responses to different nutrients.

While someone may eat wheat and experience a gluten sensitivity, others may not have that specific inflammatory marker.

Steer clear of these foods if you want to avoid any increased inflammatory markers and risks associated with inflammatory foods.

Sugary, Processed Foods – Excessive sugar intake
Artificial Trans Fats
Vegetable Oil and Seed Oils (grapeseed, rapeseed, corn oil)
High Fructose Corn Syrup
Fast Foods
Processed, refined grains and refined carbs (flours), bread, pasta – Gluten
High Oxalate Foods – Spinach, nuts, kale, almond milk, etc
High Lectin Foods
Alcohol
MSG

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