Eggs have obtained a bad reputation over the last decades for raising cholesterol and increasing the risk of heart disease. But does science support this? Not quite. In fact, consuming eggs offers several health benefits, including promoting a healthy heart. Eggs should be a staple of any healthy diet.
Are eggs healthy?
Eggs are a great source of proteins containing all nine amino acids your body can’t produce. They are packed with way more nutrients per calorie than many other foods, such as :
- Fat-soluble vitamins (A, E, D, K1, and K2)
- B vitamins
- Healthy fats (DHA, EPA, and omega-3s)
- Carotenoids for eye health
- Bioavailable amino acids
- 7 grams of protein
Compared to other sources of cholesterol, research indicates that the cholesterol in eggs doesn’t appear to harm the human body. For instance, eggs are frequently consumed alongside meals high in cholesterol, saturated fat, and salt, such as bacon, cheese, and butter. These foods should only be consumed in moderation as they are known to increase the risk of heart disease. Moreover, increasing your egg intake helps regulate cholesterol levels and lower your triglyceride, as this study shows:
Some people eat egg white to consume fewer calories and prevent high blood cholesterol. They do not, however, receive all the benefits of eating eggs. Whole eggs are way healthier than white eggs since you need the fats from the yolk to fully assimilate proteins from an egg and regulate your insulin levels.
Can you eat eggs every day?
No actual study says that eating eggs every day is bad for health. As a matter of fact, people who eat about one egg a day are less likely to die from hemorrhagic stroke than those who have none.
Most healthy adults can have up to seven eggs each week without negatively impacting their heart health. However, those with type 2 diabetes, high LDL (bad) cholesterol, or any existing heart disease should limit their egg consumption to no more than seven eggs per week.
How many eggs should you eat?
The Heart Foundation currently has no limit on how many eggs a healthy person can consume daily. Having four eggs daily is beneficial because they give a good amount of protein, which can be difficult for some people to get in other meals throughout the day. Consuming four eggs daily will keep you fuller for longer since eggs have a large amount of fat, which is slower to digest and hence more satiating.