Features
“Are eggs good for you? Let’s find out!”
Written by Dr Harold Gunatillake FRCS, FICS, FIACS, AM(Sing), MBBS(Cey).
Order of Australia-2022: Health writer to the Sri Lankans worldwide.
The new guidelines track the changing views of many nutritionists, who now believe that eating cholesterol-laden eggs may not significantly affect the cholesterol levels of healthy adults or increase their risk of heart disease.
“Why do nutritionists frequently alter their opinions on eggs?”
Egg yolks contain some fat, but the white hardly includes any. One average egg (58g) contains around 4.6g fat, about a teaspoon. Only a quarter of this is saturated fat, which raises cholesterol levels. So, the quantity of saturated fat in eggs hardly increases blood cholesterol levels.
A large egg yolk contains approximately 275 mg of cholesterol—near the recommended daily limit of cholesterol intake. The 2015–2020 Dietary Guidelines for Americans removed dietary egg consumption limitations.
When healthy individuals consume foods containing cholesterol, the liver decreases its production of cholesterol. Therefore, eggs can be included in a heart-healthy diet without significant concern over their cholesterol content.
The cholesterol in your blood comes from two sources: the foods you eat and your liver. Your liver makes all the cholesterol your body needs.
Generally speaking, as part of a healthy, balanced diet, most people should be fine eating two eggs per day with no guilt, as the cholesterol in eggs does not significantly affect blood cholesterol. Limiting the amount of saturated fat you eat is much more critical. Too much-saturated fat can raise the cholesterol in your blood.
It’s important to note that eggs are not rotten for you, so don’t let that idea stick in your mind.
According to federal guidelines, eggs are not only nutrient-dense but also a healthy source of protein, grouped with lean meats, poultry, seafood, legumes, and nuts. In fact, eggs are one of the few foods that are considered a complete high-quality protein source, containing all nine essential amino acids. The term ‘Essential’ signifies that these amino acids are crucial for our body’s functioning and cannot be produced internally, underscoring the importance of including them in our diet.
“From a climate perspective, eggs are better to eat than beef, but are worse than legumes and other plant sources of proteins,”
Cardiovascular health
One systematic review and meta-analysis of egg consumption found that a higher consumption of eggs (more than one egg/day) was associated with a significant reduction in the risk of coronary artery disease.
Eggs have been known to and enjoyed by humans for many centuries. Jungle fowl were domesticated in India by 3200 B.C.E. The first domesticated fowl reached North America with the second voyage of Columbus in 1493.”
Of course, cholesterol was not considered a factor in heart disease, and it was unheard of.
However, about 50 years ago, there was a sharp drop in egg consumption. This was due to a fear that eggs might increase cardiovascular risk, suppressing sales for decades. People were made to believe that it was a ball of cholesterol.
When records of egg consumption began in 1945, people in the United States ate an average of one egg daily. After years in the doghouse, eggs are making a welcome comeback. Consumption has increased by 15% in the U.S. in the last t20 years, with a similar uptick in the United Kingdom.
Eggs are packed with essential nutrients, including trace elements. They also contain beneficial antimicrobial, antioxidant, and anti-inflammatory compounds.
As I said, eggs were believed to be cholesterol balls. Scientists thought consuming high-cholesterol foods was bad. Broadly, the evidence came in three flavours.
First, animal studies showed that high-cholesterol diets increased blood cholesterol levels, leading to atherosclerosis, a buildup of fatty substances on the walls of arteries.
Second, scientists found evidence that, on a population level, people who consumed high-cholesterol diets had higher rates of cardiovascular disease.
And third, clinical studies showed that eating cholesterol increased cholesterol levels in the blood.
These three strands combined make a compelling case.
Today, dietary cholesterol has little influence over cholesterol levels in the blood at regular intakes.
By 1995, the significant sources of health recommendations in the U.S., including the AHA and the Dietary Guidelines for Americans, all agreed: You shouldn’t consume more than 300 milligrams of cholesterol per day, while institutions in other parts of the world, including the U.K. and Australia, discarded it. Egg yolks are one of the few foods that naturally contain Vitamin D.
Eggs are a great food for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea and the surface of the eye.
Eggs are a great source of vitamins C, E, and lutein. As mentioned earlier, they also contain zeaxanthin, another carotenoid related to lutein.
Regarding foods that support eyesight, eggs are high on our list. They have an optimal combination of nutrients for fighting macular degeneration and diabetic retinopathy.
For vision benefits, the 2020 cohort study indicated that two to four servings of eggs weekly could lower a person’s chances of developing AMD. However, dietitians say people can consume more eggs daily.
As far as brain function is concerned, eggs are one of the best dietary sources of choline, a nutrient vital for brain development and function. Choline intake during pregnancy supports fetal brain development; for adults, it may support cognitive function.
If you drop an egg on the floor, sprinkle it heavily with salt for easy cleanup.
Always keep your eggs in the fridge.
Eggs are a complete source of protein, providing all nine essential amino acids necessary for the human body. They are also rich in vitamin B12, riboflavin and selenium.
Heart Health: Some studies suggest that moderate egg consumption may be part of a heart-healthy diet. Eggs can help to raise HDL (good) cholesterol and contain nutrients that may lower the risk of heart disease.
Including two eggs in your daily diet is considered a healthy practice. Eggs are a great source of protein and several other essential nutrients required for maintaining good health. So, if you want to add a nutritious food item to your diet, eggs should be on your list.
I hope you found this information helpful. So, with no guilt, please enjoy two eggs every day.
A hard-boiled egg is a handy high-protein snack for people with diabetes. The protein helps 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.
Eggs protects your liver
It is estimated that Fatty Liver Disease, also called NAFLD (non-alcoholic fatty liver disease), affects one out of five people globally. It is high among Sri Lankans. It’s becoming a huge problem and is a significant risk factor for liver failure, diabetes, heart attacks, and even cancer. Powerful nutrients in eggs can protect your liver.
Features
From stabilisation to transformation without delay
At a symposium on reconciliation organised by the National Peace Council last week, more than 250 religious clergy, civic activists and political representatives from different communities gathered to discuss the country’s future. Speaking at the event, Minister Bimal Rathnayake explained the government’s approach to national reconciliation. He said the government viewed the country’s recovery in terms of a three stage process. The first stage was stabilisation, the second was development and the third was transformation. Reconciliation, he implied, would come in that final stage. The participation of Opposition Leader Sajith Premadasa at the same symposium, and the constructive nature of his comments, strengthens that hope.
When the present NPP government took office in 2024, the country was emerging from one of the gravest crises in its post Independence history. The economic collapse of 2022 had led to shortages of fuel, food, medicines and electricity. Inflation soared, foreign reserves disappeared and long queues became part of daily life. The political upheaval that followed culminated in the resignation of former President Gotabaya Rajapaksa after mass public protests under the banner of the Aragalaya movement. The country was then governed by a leadership that spoke the language of reform and reconciliation but was widely perceived as lacking a direct popular mandate.
Sri Lanka’s past experience suggests that stabilisation and transformation cannot be treated as entirely separate stages. Postponing reconciliation until some future moment risks repeating the failures of the past. If transformation is endlessly delayed until a supposedly perfect moment arrives, there will always be new crises and new reasons for postponement. Minister Rathnayake’s contention that the government’s immediate priority has necessarily been stabilisation flows from the government’s awareness of the precarious situation the country is. Over the past two years, the government has succeeded to a significant extent in restoring economic and political stability. Inflation has reduced, shortages have ended and public institutions have regained a degree of functionality.
Guaranteed Changes
On the other hand, the country’s development continues to face challenges due to adverse global conditions, including disruptions caused by conflict in the Middle East and extreme weather events that have affected tourism, trade and the cost of living. The danger is that reconciliation may be indefinitely postponed in the name of stabilisation. This danger can be reduced if the government works proactively with the opposition and civil society to commence practical measures of transformation now rather than later. The participation of Opposition Leader Sajith Premadasa at the symposium, and the constructive nature of his comments, has strengthened the sense that bipartisan engagement on reconciliation may now be possible.
The urgency of transformation came through strongly in the presentations made by representatives of the Sri Lanka Tamil and Malaiyaha Tamil communities. ITAK parliamentarian S.Shritharan spoke of the frustration caused by unresolved post war issues in the north and east. He referred to disputes regarding land occupied during the war years, including controversies linked to Buddhist temples and state sponsored settlement activity in areas claimed by local communities. He also pointed to the continuing large scale presence of the security forces in the north and east nearly two decades after the end of the war. These grievances have remained central to Tamil political discourse since the end of the armed conflict in 2009. Families displaced by war continue to seek the return of ancestral lands. Civil society organisations in the north have repeatedly called for greater civilian control over local administration and a reduction in military involvement in civilian life.
Academic research and practical work on the ground have shown that reconciliation cannot be separated from questions of dignity, equality and justice. Former minister Mano Ganesan, leader of the Democratic People’s Front, focused on the longstanding problems faced by the Malaiyaha Tamil community. He spoke passionately about continuing housing shortages, landlessness and economic marginalisation, issues that have persisted since Independence. He also highlighted the devastating impact of recent extreme weather events on estate communities that remain socially and economically vulnerable. The condition of the Malaiyaha Tamil community remains one of the enduring social justice issues in Sri Lanka.
After Independence in 1948, a large proportion of them were denied citizenship and voting rights through legislation that rendered them stateless. Though citizenship rights were eventually restored, the social and economic consequences of exclusion continue to be felt generations later.
Many families still lack secure housing and land ownership despite their immense contribution to the country’s plantation economy. Minister Rathnayake’s responses to both these concerns were politically significant. He argued that recent political developments, including the declining influence of narrow ethnic politics across communities, indicated a major shift in public attitudes. According to him, the political ground has changed in ways that make it increasingly difficult for politicians who rely primarily on ethnic division and communal insecurity to retain public support.
Inter-Connected
There is evidence to support the assessment about the changing political grounding which sees future prospects in the resolution of long standing problems. . The economic collapse of 2022 affected all communities alike and generated a new politics centred on governance, anti corruption, accountability and economic justice. The Aragalaya protests brought together Sinhalese, Tamils and Muslims in a common demand for political change. Although ethnic grievances have not disappeared, the crisis created space for a broader understanding that the country’s future depends on cooperation rather than division. Opposition Leader Premadasa’s comments at the symposium reflected this changing political climate. He emphasised that national reconciliation could not be separated from economic justice and the need to address disparities between regions and social classes.v He also mentioned the need for civil society organisations to take this message to the community. This wider understanding of reconciliation is important because ethnic inequality and economic inequality have often reinforced each other in Sri Lanka’s history.
Academic studies have identified the denial of citizenship rights after Independence as a historic injustice that set back the Malaiyaha community for decades. The challenge now is to ensure that transformation becomes part of the stabilisation and development process itself. Practical first steps are both possible and necessary. The release of civilian lands still under state control, greater devolution of administrative authority, reduction of military involvement in civilian affairs, language equality in public administration and accelerated housing and land ownership programmes in the plantation sector are all measures that can begin immediately without waiting for a final stage of transformation.
The government’s recent commitment that provincial council elections will finally be held this year is therefore significant. These elections have been repeatedly postponed by successive governments. Holding them would not solve the ethnic conflict by itself. But it would signal a willingness to restore democratic institutions and share power in a meaningful way.
Sri Lanka has repeatedly postponed difficult reforms in the hope that a more convenient political moment would eventually arrive. But opportunities are invariably created and fought for instead of being provided as a gift by a benevolent government.
The present moment, shaped by the economic crisis and public demand for accountable government, offers a rare opportunity to move simultaneously towards stability, development and reconciliation. Provincial council elections can be the first meaningful step. But they must not be the last.
by Jehan Perera
Features
Researchers to shape new environmental policy framework
In a significant move aimed at steering Sri Lanka’s environmental governance towards a more science-based and evidence-driven path, the Ministry of Environment has initiated a new collaborative mechanism to integrate leading researchers into national policy formulation and conservation planning.
The initiative was discussed at a high-level meeting chaired by Dr. Dammika Patabendi at the Ministry of Environment on Tuesday, where top environmental scientists, wildlife experts and researchers were invited to contribute towards what officials described as a “strategic transition” in the country’s environmental management framework.
The discussions focused on strengthening the scientific basis of environmental conservation programmes and national policy decisions while creating a more research-friendly environment for academics and field scientists engaged in biodiversity and ecological studies.
Particular attention was paid to long-standing concerns raised by researchers regarding procedural and operational difficulties encountered when conducting studies in collaboration with the Department of Wildlife Conservation and the Forest Department.
Minister Patabendi stressed the need for environmental policies to be guided by credible scientific data rather than ad hoc administrative decisions, ministry sources said.
Among the key proposals discussed was the establishment of a streamlined mechanism that would reduce bureaucratic obstacles faced by researchers in obtaining approvals, accessing field sites and sharing scientific findings with state institutions.
The Minister highlighted the importance of building stronger partnerships between policymakers and the scientific community at a time when Sri Lanka is grappling with escalating environmental challenges including deforestation, biodiversity loss, human-elephant conflict, climate-related disasters and ecosystem degradation.
Environmentalists attending the meeting had also highlighted the urgent necessity of incorporating empirical research into national decision-making processes to ensure long-term ecological sustainability and better resource management.
The meeting brought together several of Sri Lanka’s leading environmental researchers and academics including Rohan Pethiyagoda, Saminda Fernando, Sewwandi Jayakody, Samantha Gunasekara, Dinidu Devapura, Himesh Jayasinghe, Manoj Prasanna, Mendis Wickramasinghe and Suranjan Karunarathna.
Director General of Wildlife Conservation Ranjan Marasinghe also participated in the deliberations.
Officials said the proposed framework is expected to pave the way for a more transparent, data-oriented and scientifically credible environmental governance structure capable of addressing emerging conservation challenges more effectively.
The government expects the new mechanism to support the implementation of practical and scientifically robust programmes aimed at safeguarding Sri Lanka’s ecological future while enhancing cooperation between state agencies and the country’s growing community of environmental researchers.
By Ifham Nizam
Features
Back home … for a special occasion
Niluk Uswaththa, of Seven Notes fame, based in Dubai, surprised many when he and his wife Apeksha, turned up in Colombo, last week … unannounced.
Yes, they had a purpose in their surprise visit … to wish Apeksha’s mum for her birthday, which was on Monday, 18th May, and what a surprise it turned out to be!
In an exclusive chit-chat with The Island, Niluk said that the scene in Dubai is improving and Seven Notes do have work coming their way.
Since the members of Seven Notes are all employed (doing day jobs), they operate only on Saturdays and Sundays.

Niluk: Didn’t come prepared to perform, but obliged
friends in Galle
In fact, to get to Colombo for the birthday surprise (on Monday, 18th May), the band had to skip their 17th May, Sunday gig.
“Although it’s a short vacation, my wife and I are enjoying the setup here,” said Niluk, adding that they spent two days in Galle and that their next destination is Anuradhapura.”
Niluk didn’t come prepared to perform, but he obliged the crowd present, at a friend’s birthday celebrations, in Galle, singing and playing guitar.
They are scheduled to leave for their home, in Dubai, in the first week of June.
Seven Notes is an outfit made up of Sri Lankans and the band has been around for almost nine years.
Niluk came into their scene nearly seven years ago.
“When I went to Dubai, I had offers coming my way but it was Seven Notes that impressed me because of their acoustic style.”
The Dubai’s entertainment scene is showing clear signs of bouncing back and even levelling up in the next few months.

Niluk and Apeksha: Enjoying their short vacation
After a slowdown earlier this year due to regional tensions, shows and festivals are back on the calendar, and organisers say late 2026 could be the busiest concert season in years.
Time Out Dubai says “the 2026 concert calendar is filling up nicely” and “the city is ready to party once again” after some reschedules.
Dubai Summer Surprises in July brings retail activations, comedy nights, and indoor art exhibitions.
Organisers point to a backlog of postponed events that are being rescheduled for late 2026 and early 2027.
Yes, Dubai is calm on the surface but on alert. Life is mostly normal in the city, but there’s a “balancing act” as people watch for escalation.
-
Features6 days agoOctopus, Leech, and Snake: How Sri Lanka’s banks feast while the nation starves
-
Sports6 days agoSri Lanka women’s volleyball team ready for Central Asian challenge
-
Opinion5 days agoMurder of Ehelepola family, Bogambara Wewa and Sightings of Wangediya
-
News5 days agoSteps underway to safeguard Sri Lanka’s maritime heritage
-
Business4 days agoHistoric launch of CCWE Fashion Week & International Summit 2026
-
Features2 days agoThe NPP’s pivot to the past
-
News1 day agoPolice probe underway to ascertain links between criminals deported from UAE and local politicians
-
Editorial5 days agoA play without its protagonist
