Cholesterol and diet, here’s how much eggs you can eat without putting your health at risk.
Do Cholesterol and Eggs Go Together?
Eggs are a staple food for many people. Moreover, they are very nutritious. Yet they also have a more negative reputation. It is said that the egg yolk is too high in cholesterol. But the latter is not so easy to decipher. Eating a few eggs will not necessarily increase it. Find out in this article how many eggs you can eat a day without raising your cholesterol.
Cholesterol is a disease that affects more and more people. It is problematic because it can lead to heart problems and strokes. Cholesterol is a vital molecule in your body. It makes steroid hormones like testosterone, estrogen, and cortisol. There is good cholesterol and bad cholesterol. Your body therefore always needs a small amount. However, it is not always possible to find it in the foods we eat.
Our liver therefore produces it by itself. On the other hand, when you eat a lot of ingredients loaded with cholesterol, the liver stops producing cholesterol so as not to increase the rate. Our body has understood everything. Therefore, the overall amount of cholesterol in our body remains stable. However, if you overdose your diet with cholesterol, our liver will have a hard time stopping it.
For your information, a whole egg contains about 7 grams of protein. Eggs also contain a lot of potassium, which keeps our muscles and nerves healthy. Potassium is also a substance that balances sodium levels in the blood, thus supporting good cardiovascular health. Eggs are also rich in nutrients such as choline and lutein.
Choline protects the shape of the brain and lutein wards off disease. Egg yolk contains biotin, which is very good for the beauty of hair, skin and even nails. It also produces insulin naturally. Eggs that come from free-range hens are also rich in omega-3s. We know that these are fats with many benefits.
Not to mention that eggs are very simple for our digestion. Finally, the last benefit of eating eggs is that they have a satiating effect and are very low in calories. Eggs really do have all the benefits. In fact, a large egg contains only 75 calories. In addition, they are easy to cook in different ways… Boiled, fried, scrambled, in an omelet… Your imagination is the only limit.
Despite its benefits, it has been recommended for several years to limit the consumption of eggs or more precisely egg yolks. A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily allowance (RDA). On the other hand, the white is rather rich in proteins, therefore low in cholesterol. According to the advice of specialists, you should consume 2 to 6 egg yolks per week maximum. However, this quantity is not really proven by studies.
— Health log (@santelog) February 27, 2016
What are the effects of eggs on cholesterol levels?
In order to conduct further studies, two groups of people were separated. On the one hand, one group consumed 1 to 3 whole eggs per day. On the other side, no eggs at all, just egg substitutes. The result was that in all cases the “good” HDL cholesterol increased. The overall cholesterol level and the “bad” LDL cholesterol remain rather stable. Watch out for omega-3-rich eggs, as they lower blood triglycerides. The blood level of antioxidant carotenoids like lutein and zeaxanthin increases significantly. After this study, we realize that it really depends on the individual.
For 70% of people, eggs did not cause a change in good or bad cholesterol. But for 30% of people, the markers increased slightly, but because they are very reactive. So while eggs may cause a slight increase in overall cholesterol and LDL levels, there’s no need to worry. You can eat 3 whole eggs every day without any health risk.
—Gralon (@Gralon) May 4, 2021
The link between eggs and heart disease
Other studies have looked at the link between egg consumption and the risk of heart disease. These tests involve observing several types of people over several years. Scientists also take into account smoking, type of diet or physical exercise. The good news is that people who eat whole eggs very often are not more susceptible than others. The risk of contracting heart disease is no higher than with an egg-free diet.
Another study was conducted on people with type 2 diabetes. They were asked to eat two eggs a day, six days a week, for three months. No effect was observed on their cholesterol levels and therefore on their health. As a reminder, the ideal for diabetics is to have a low carbohydrate diet.
Is there a limit to egg consumption?
No scientist has gone further in the study on this subject. In fact, the people tested never ate more than three eggs a day, so the impact is unknown. But it would seem that the consumption of three eggs a day is the maximum. Beyond that, without certainty, there may be a negative effect on your health.
— Allodoctors (@Allodoctors) January 29, 2020
A study conducted on an 88-year-old man who ate 25 eggs a day showed normal cholesterol levels. Besides, he was in good health. However, this is an isolated case and no one reacts the same way.
Also, not all eggs are created equal. Most store-bought eggs aren’t the best because they come from factory-raised hens. In addition, they are fed with cereals, which is not ideal. The most natural eggs are those that are high in omega-3s or eggs from free-range hens on grasslands. These eggs contain significantly more omega-3s and fat-soluble vitamins.
In conclusion, there is no need to worry about egg consumption, even if you eat 3 whole eggs a day. Knowing all the benefits they bring to your health, they should be introduced into your menu without further delay.