Non-Diet Nutrition, Chepstow NP16 5DN, UK.
Nutrition Communications, East Road, Cupar KY15 4HQ, UK.
Nutrients. 2023 Jun 7;15(12):2657. doi: 10.3390/nu15122657.
Hen's eggs (from ) provide choline, folate, vitamin D, iodine, B vitamins and high-quality protein and are no longer viewed by national bodies as a risk factor for hypercholesterolaemia and cardiovascular disease (CVD). Yet, questions remain about the benefits and risks of eating eggs regularly. This review evaluates recent high-quality evidence from randomised controlled trials (RCT) and meta-analyses of observational studies and considers new areas of interest, such as weight management, protein metabolism, allergy risk and sustainability. In several RCT, eggs increased muscle protein synthesis and lowered fat mass, which could support optimal body composition. Eggs within a meal improved satiety, which could translate into lower energy intakes, although more RCT are needed. In observational studies, higher egg consumption was associated with a null effect or a modest reduced risk of CVD. For type 2 diabetes (T2D) incidence and risk of CVD in people with T2D, there were inconsistencies between observational and RCT data, with the former noting positive associations and the latter seeing no effect of higher egg intake on markers of T2D and CVD. Sustainability metrics suggest that eggs have the lowest planetary impact amongst animal proteins. To lower allergy risk, earlier introduction of eggs into weaning diets is warranted. In conclusion, the balance of evidence points to eggs being a nutritious food suggesting there are broad health benefits from including eggs in the diet at intakes higher than that currently consumed by European populations.
鸡蛋（来自 ）提供胆碱、叶酸、维生素 D、碘、B 族维生素以及高质量蛋白质，且不再被国家机构视为导致高胆固醇血症和心血管疾病（CVD）的危险因素。然而，人们对于经常食用鸡蛋的益处和风险仍存在疑问。本综述评估了来自随机对照试验（RCT）和观察性研究荟萃分析的最新高质量证据，并考虑了新的关注领域，如体重管理、蛋白质代谢、过敏风险和可持续性。在几项 RCT 中，鸡蛋增加了肌肉蛋白质合成并降低了脂肪量，这有助于维持最佳的身体组成。鸡蛋作为一餐的一部分可以提高饱腹感，进而减少能量摄入，尽管还需要更多的 RCT 来证实这一点。在观察性研究中，更高的鸡蛋摄入量与 CVD 的零效应或适度降低风险相关。对于 2 型糖尿病（T2D）的发病率和 T2D 患者的 CVD 风险，观察性和 RCT 数据之间存在不一致，前者注意到积极的关联，而后者则观察到更高的鸡蛋摄入量对 T2D 和 CVD 标志物没有影响。可持续性指标表明，鸡蛋在动物蛋白中对地球的影响最小。为了降低过敏风险，有必要在婴儿辅食喂养中尽早引入鸡蛋。总之，证据的平衡表明鸡蛋是一种有营养的食物，这表明在饮食中摄入高于欧洲人群目前摄入量的鸡蛋可以带来广泛的健康益处。
