For some reason, eggs and dairy are often grouped together.
Therefore, many people speculate about whether they're a dairy product.
For those who are lactose intolerant or allergic to milk proteins, it's an important distinction to make.
This article answers the question whether eggs are a dairy product.
Are Eggs Considered to Be a Dairy Product? - How Many Calories in An Egg 2019 - Hard Boiled Egg Nutrition 2019 - Egg s 2019 - Egg Nutrition Label 2019 - Whole Egg Nutrition 2019 | AR NUTRATION
Eggs Are Not a Dairy Product
Eggs are not a dairy product. It's as simple as that.
The definition of dairy includes foods produced from the milk of mammals, such as cows and goats (1).
Basically, it refers to milk and any food products made from milk, such as cheese, cream, butter and yogurt.
On the contrary, eggs are laid by birds, such as hens, ducks and quail. Birds are not mammals and do not even produce milk.
While eggs may be stored in the dairy aisle and often grouped with dairy, they are not a dairy product.
BOTTOM LINE:Eggs are not a dairy product. Unlike dairy, they are not produced from the milk of mammals.
Why Eggs Are Often Categorized With Dairy
Interestingly, it's common for people to group eggs and dairy together.
Although, given that they are not related, it is rather strange.
Nevertheless, they do have two things in common:
They are animal byproducts
They are high in protein
Vegans and some vegetarians avoid them, as they're both derived from animals. That could be one thing adding to the confusion.
Furthermore, in the US and many other countries, eggs are stored in the dairy aisle of grocery stores, which could lead people to believe they're related.
However, this simply has to do with the need to refrigerate eggs, similar to the need to refrigerate dairy products (2).
BOTTOM LINE:Eggs and dairy products are often grouped together. They are both animal byproducts, but they are otherwise not related.
You Can Eat Eggs If You're Lactose Intolerant
If you're lactose intolerant, it is perfectly safe to eat eggs.
Lactose intolerance is a digestive condition in which the body cannot digest lactose, the main sugar found in milk and dairy products.
In fact, it is estimated that about 75% of adults worldwide cannot digest lactose (3).
People with lactose intolerance may develop digestive symptoms after eating lactose, such as gas, stomach cramps and diarrhea (3).
However, eggs are not a dairy product and don't contain lactose or any milk protein, for that matter.
Therefore, similarly to how eating dairy won't affect those with an egg allergy, eating eggs will not affect those with a milk allergy or lactose intolerance — unless you're allergic to both, that is.
So there's no reason to avoid eggs if you're lactose intolerant or allergic to milk proteins.
BOTTOM LINE:Since eggs are not a dairy product, they don't contain lactose. Therefore, those who are lactose intolerant or allergic to milk proteins can eat eggs.
Eggs Are Extremely Nutritious And Healthy
Eggs are one of the most nutritious foods you can eat (4).
Despite being relatively low in calories, eggs contain high amounts of good-quality protein, fat and a variety of nutrients.
One large egg contains the following (5):
Calories: 78
Protein: 6 grams
Fat: 5 grams
Carbs: 1 gram
Selenium: 22% of the RDI
Riboflavin: 15% of the RDI
Vitamin B12: 9% of the RDI
Eggs also contain smaller amounts of almost every vitamin and mineral that your body needs.
What's more, they are among very few dietary sources of choline, a very important nutrient that most people are not getting enough of (6).
In addition to being very nutritious, they are very filling and have been shown to be a great weight loss food (7, 8).
In fact, studies have shown that the simple act of eating eggs for breakfast can cause people to eat up to 500 fewer calories over the course of the day (8, 9).
BOTTOM LINE:Eggs are low in calories, but they're very nutritious. They're also very filling and may help with weight loss.
Take Home Message
Despite the widespread misunderstanding, eggs are not a dairy product.
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Eggs and Cholesterol — How Many Eggs Can You Safely Eat?
Eggs are among the most nutritious foods on the planet.
In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.
However, eggs have gotten a bad reputation because the yolks are high in cholesterol.
But cholesterol isn't that simple. The more of it you eat, the less your body produces.
For this reason, eating a few eggs won’t cause a high rise in cholesterol levels.
This article explains this process and discusses how many eggs you can safely eat per day.
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How Your Body Regulates Cholesterol Levels
Cholesterol is often viewed as negative.
This is because some studies have linked high levels of cholesterol with heart disease and early death. However, the evidence is mixed (1, 2).
The truth is that cholesterol plays a very important function in your body. It’s a structural molecule that is essential to every cell membrane.
It is also used to make steroid hormones like testosterone, estrogen and cortisol.
Given how important cholesterol is, your body has evolved elaborate ways to ensure that it always has enough available.
Because getting cholesterol from the diet isn't always an option, your liver produces enough to meet your body’s needs.
But when you eat a lot of cholesterol-rich foods, your liver starts producing less to keep cholesterol levels from becoming excessively high (3, 4).
Therefore, the total amount of cholesterol in your body changes only very little, if at all. What changes is its source — your diet or your liver (5, 6).
Nevertheless, you should still avoid eating excessive amounts of cholesterol if your blood levels are raised. A high intake may cause a moderate increase in blood cholesterol levels (7, 8, 9).
SUMMARYYour liver produces large amounts of cholesterol. When you eat cholesterol-rich foods such as eggs, your liver compensates by producing less.
What Happens When People Eat Several Whole Eggs per Day?
For many decades, people have been advised to limit their consumption of eggs — or at least of egg yolks.
A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). In contrast, the white is mostly protein and low in cholesterol (10).
Common recommendations include a maximum of 2–6 yolks per week. However, scientific support for this limitation is lacking (11).
A few studies have examined the effects of eggs on cholesterol levels.
These studies divided people into two groups — one group ate 1–3 whole eggs per day while the other ate something else, such as egg substitutes.
These studies show that:
In almost all cases, “good” HDL cholesterol goes up (12, 13, 14).
Total and “bad” LDL cholesterol levels usually remain unchanged but sometimes increase slightly (15, 16, 17, 18).
Eating omega-3-enriched eggs can lower blood triglycerides, another important risk factor (19, 20).
Blood levels of carotenoid antioxidants like lutein and zeaxanthin increase significantly (21, 22, 23).
It appears that the response to eating whole eggs depends on the individual.
In 70% of people, eggs had no effect on total or “bad” LDL cholesterol. However, in 30% of people — called hyper-responders — these markers do go up slightly (24).
Although eating a few eggs per day may raise blood cholesterol in some people, they change the “bad” LDL particles from small and dense to large (12, 25).
People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in total and LDL cholesterol levels, it’s not a cause for concern (26, 27, 28).
The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.
SUMMARYEggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.
Eggs and Heart Disease
Multiple studies have examined egg consumption and heart disease risk.
Many of these are observational studies in which large groups of people are followed for many years.
Researchers then use statistical methods to determine whether certain habits — like diet, smoking or exercise — are linked to either a decreased or increased risk of certain diseases.
These studies — some of which include hundreds of thousands of people — consistently show that people who eat whole eggs are no more likely to develop heart disease than those who don’t.
Some of the studies even show a reduced risk of stroke (29, 30, 31).
However, this research suggests that people who have type 2 diabetes and eat a lot of eggs have an increased risk of heart disease (32).
One controlled study in people with type 2 diabetes found that eating two eggs per day, six days a week, for three months did not significantly affect blood lipid levels (33).
Health effects may also depend on the rest of your diet. On a low-carb diet — which is the best diet for people with diabetes — eggs lead to improvements in heart disease risk factors (34, 35).
SUMMARYMany observational studies show that people who eat eggs don't have an increased risk of heart disease, but some studies show an increased risk for people with type 2 diabetes.
Eggs Have Several Other Health Benefits
Let's not forget that eggs are about more than just cholesterol. They're also loaded with nutrients and offer various other impressive benefits:
They're high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts (36, 37).
They're very high in choline, a nutrient that plays an essential role in all cells (38).
They're high in quality animal protein, the benefits of which include increased muscle mass and better bone health (39, 40).
Studies show that eggs increase feelings of fullness and help you lose weight (41, 42).
What’s more, eggs are tasty and incredibly easy to prepare.
The benefits of consuming eggs far outweigh the potential negatives.
SUMMARYEggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that protect your eyes.
How Much Is Too Much?
Unfortunately, no studies have fed people more than three eggs per day.
It is possible, though unlikely, that eating more than that could negatively impact your health. Consuming more than three is uncharted territory, scientifically speaking.
However, one case study included an 88-year-old man who consumed 25 eggs per day. He had normal cholesterol levels and was in very good health (43).
Of course, the way one individual responds to extreme egg consumption can’t be extrapolated to the whole population, but it's interesting nonetheless.
It's also important to keep in mind that not all eggs are the same. Most eggs at the supermarket come from factory-raised chickens fed grain-based feeds.
The healthiest eggs are omega-3-enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins (44, 45).
Overall, eating eggs is perfectly safe, even if you're eating up to 3 whole eggs per day.
Given their range of nutrients and powerful health benefits, quality eggs may be among the healthiest foods on the planet.
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Eggs are a versatile food and a great source of protein.
The American Diabetes Association considers eggs an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so it’s thought that they aren’t going to raise your blood sugar.
Eggs are high in cholesterol, though. One large egg contains nearly 200 mg of cholesterol, but whether or not this negatively affects the body is debatable.
Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor for cardiovascular disease.
High levels of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. But dietary intake of cholesterol doesn’t have as profound an effect on blood levels as was once thought. So, it’s important for anyone with diabetes to be aware of and minimize other heart disease risks.
Benefits of eggs
A whole egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps balance sodium levels in the body as well, which improves your cardiovascular health.
Eggs have many nutrients, such as lutein and choline. Lutein protects you against disease, and choline is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production.
Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes.
Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat —a mere 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes.
You can make an already-healthy food even better by mixing in tomatoes, spinach, or other vegetables. Here are more good breakfast ideas for people with diabetes.
As healthy as they are in so many ways, eggs should be consumed in moderation.
Cholesterol concerns
Eggs got a bad rap years ago because they were considered to be too high in cholesterol to be part of a healthy diet. A lot has changed since then. The role of dietary cholesterol as it relates to a person’s total blood cholesterol count appears to be smaller than previously thought.
Family history may have much more to do with your cholesterol levels than how much dietary cholesterol is in your food. The bigger threat to your cholesterol levels is food that is high in trans fats and saturated fats. Learn more about the effects of high cholesterol on your body.
Eggs still shouldn’t be consumed in excess if you have diabetes. The current recommendationssuggest that an individual with diabetes should consume no more than 200 milligrams (mg) of cholesterol each day.
Someone without diabetes or heart health concerns may consume up to 300 mg per day. One large egg has about 186 mg of cholesterol. There isn’t much room for other dietary cholesterol once that egg is eaten.
Research suggests that high levels of egg consumption may raise the risk of developing type 2 diabetes and heart disease. While the connection isn’t clear, researchers believe that excessive cholesterol intake, when it comes from animal foods, may increase those risks.
Since all of the cholesterol is in the yolk, you can eat egg whites without worrying about how they’re affecting your daily consumption of cholesterol.
Many restaurants offer egg white alternatives to whole eggs in their dishes. You can also buy cholesterol-free egg substitutes in the stores that are made with egg whites.
Keep in mind, however, that the yolk is also the exclusive home of some key egg nutrients. Almost all the vitamin A in an egg, for instance, resides in the yolk. The same is true for most of the choline, omega-3s, and calcium in an egg.
So what’s for breakfast?
If you have diabetes, you should limit egg consumption to three a week. If you only eat egg whites, you can feel comfortable eating more.
Be careful though, about what you eat with your eggs. One relatively harmless and healthy egg can be made a little less healthy if it’s fried in butter or unhealthy cooking oil.
Poaching an egg in the microwave only takes one minute and doesn’t need any additional fat. Likewise, don’t serve eggs with high-fat, high-sodium bacon or sausage very often.
A hard-boiled egg is a handy high-protein snack if you have diabetes. The protein will help keep you full without affecting your blood sugar. Protein not only slows digestion, it also slows glucose absorption. This is very helpful if you have diabetes.
Having lean protein at every meal and for the occasional snack is a smart step for anyone with diabetes.
Just as you’re getting to know the carbohydrate and sugar content of various foods, you should also pay attention to the cholesterol levels and saturated fats in your food.
If that means swapping out some whole eggs for egg whites or a plant protein like tofu, well, that’s just a wise way to enjoy protein and keep your health risks to a minimum.
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Daily diabetes tip
Scrambled? Poached? Hard-boiled? However you like your eggs prepared, try to eat up to three of these versatile wonders each week to take advantage of their protein and carbohydrate benefits. Remember, the healthier the hen, the healthier the egg. Aim for eggs from organic, pastured, or free-roaming hens for an increase in heart-healthy omega-3 fats. If you’re concerned about cholesterol, lower your intake or use egg whites.
