Yes, Dr. Steven Gundry eats eggs, but emphasizes choosing pasture-raised or omega-3 eggs from chickens fed lectin-free diets, not standard grain-fed eggs, and often suggests consuming them in moderation while focusing on protein from animal sources like grass-fed meats for the body's needs, as detailed in his podcasts and articles.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Eggs are high in vitamin D, which is really useful for gut health, particularly in those with leaky gut syndrome. Ulcerative colitis and Crohn's disease are both forms of irritable bowel disease - digestive diseases that come with many digestive issues.
Some studies show a connection between egg consumption and an elevated risk for heart disease. Other studies say eating eggs reduces the risk for some heart-related illnesses. “Context matters a lot when considering these studies,” Dr. Natarajan says.
No, eggs do not contain lectins. Lectins are proteins found in a wide variety of foods, especially in grains, beans and legumes, some fruits, and nightshade vegetables, but they are not found in eggs.
🥚 According to Dr. Gundry, that classic American breakfast of scrambled eggs could be a hidden source of inflammation, and it's all because of one part of the egg we're told is healthy: the whites.
According to USA Today, health experts say that boiling may be the healthiest way to enjoy this breakfast staple. Boiled eggs are packed with protein and key nutrients, without the added fats and oils that come with frying or scrambling in butter.
More research is needed to figure out the link between eggs, diabetes and heart disease. Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Breakfast ideas for a healthy gut
Do eggs cause inflammation? Eggs aren't usually considered an inflammatory food. They do contain some substances — like omega-6 fatty acids — that have been linked to inflammation if consumed in excess. But eggs also contain other nutrients — like vitamin D — that can help lower inflammation.
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.
Recommended superfoods
These foods contain compounds that help increase the number and diversity of gut bacteria. Good sources of fiber include fruits, vegetables and whole grains. Aim for half or more of your total grain intake to come from whole grains, eat whole fruits whenever possible, and vary the veggies you eat.
Why do some cardiologists say not to eat blueberries for breakfast? Some cardiologists worry about blueberries' sugar and how they might affect blood sugar. But, it's not a reason to avoid them completely.
Among foods that contribute to clogged arteries are:
“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.
The unhealthiest way to eat eggs involves high-heat frying in large amounts of unhealthy fats (like butter, bacon grease) or unhealthy oils, which adds saturated fat and calories and can oxidize cholesterol, plus adding processed meats or excessive cheese, turning a nutritious food into a heart-unhealthy meal high in inflammation triggers, though raw eggs pose a risk of salmonella and biotin deficiency, note Health Digest, Eat This Not That.
For most healthy people, eating two eggs a day is generally not considered too much cholesterol, as research shows eggs have a minimal effect on blood cholesterol and saturated fat intake is a bigger factor, but those with heart conditions or Type 2 diabetes should consult a doctor and might need to limit intake to around seven eggs per week. The Dietary Guidelines for Americans no longer set a specific limit on dietary cholesterol, focusing instead on limiting saturated and trans fats, making eggs a nutritious part of a balanced diet when paired with healthy foods.
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
Risk of overcooking: Cooking eggs too long or at too much power in the microwave can overcook them and lead to a nutrient loss. Make sure you follow recipes precisely and don't overdo it to keep eggs optimally nutritious.