Nutritionally, eggs are a complete protein source, offering all essential amino acids. While often labelled a “superfood” due to their nutrient density, some consider eggs overrated, especially those concerned about chronic diseases, cholesterol, or pathogen exposure. Curious, Indianexpress.com turned to a health expert to understand whether such claims have any merit.
Where did the confusion stem from?
Umang Malhotra, clinical dietitian at Fitelo, told indianexpress.com that eggs are one of the most widely consumed and debated health foods in the world. “The controversy around eggs feeding pathogens stems mainly from theories in alternative health communities, suggesting that certain components in eggs such as growth factors and specific proteins could potentially support the growth of harmful bacteria, viruses, or even yeasts in compromised gut environments,” he said.
According to him, this claim is not widely supported by mainstream science. “There is currently no strong clinical evidence directly proving that egg consumption feeds pathogenic organisms in the human body under normal health conditions,” came his remark.
What does science say?
Quoting a 2022 study published in Nutrients, Malhotra said that moderate egg intake did not negatively impact gut microbial diversity in healthy adults. In fact, eggs contain nutrients like choline, which is essential for liver and brain health, but when metabolized by certain gut bacteria, it can produce trimethylamine-N-oxide which is linked to cardiovascular disease in some studies.
However, the dietitian pointed out that the gut’s microbial balance plays a bigger role than the egg itself, and individuals with a healthier gut microbiome may not experience the same effects. Thus, the “pathogen feeding” concern seems more theoretical unless the individual has pre-existing dysbiosis or a compromised immune system, in which case dietary choices should be more personalized.
Eggs contain nutrients like choline, which is essential for liver and brain (Source: Freepik)
Why you should include eggs in your diet
Malhotra said that one large egg provides about 6–7 grams of high-quality protein, with an Amino Acid Score of 1.0, which is the highest possible, at par with dairy and meat. “The albumin (egg white) contains the bulk of the protein, primarily ovalbumin, while the yolk provides lecithin, fats, vitamins A, D, E, and B12, as well as choline — vital for cellular and nerve function,” he added.
Alternatives (..for skeptics)
Despite these benefits, if you are still cautious about eggs (due to ethical, digestive, or microbial concerns), you may choose other high-quality protein sources such as:
• Lentils and legumes (incomplete proteins but can be combined for full amino acid profile)
• Chia seeds and hemp seeds (rich in omega-3s and complete proteins)
• Tempeh and tofu (fermented soy products with gut-friendly properties)
• Quinoa (a rare plant-based complete protein)
• Organic Greek yogurt or paneer (for vegetarians)
• Lean chicken breast or fish like salmon for omnivores
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“Some protein sources to approach with caution especially in the context of gut or immune issues include highly processed meats, casein-heavy dairy, and excessive whey protein isolates, particularly those containing additives or artificial sweeteners, as they may disrupt the gut microbiome,” said Malhotra.
