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How many chicken eggs is safe to eat per day

Eggs are one of the most nutritious foods on the planet. Nature provides that one egg contains enough nutrients to form a chicken. For years, nutritionists and scientists have discriminated against eggs because of the yolk, which contains high levels of cholesterol. Later, as science developed, it turned out that not everything is clear with cholesterol. It has been proven that the body is able to balance the norm of cholesterol, and if you “abuse”, the body will simply produce less of it on its own. The first and main conclusion is that eating several eggs will not lead to a significant increase in cholesterol levels.


Let's look at the evidence base and answer the question - how many eggs can be safely consumed per day.

Our body regulates cholesterol levels

Cholesterol has long and firmly earned a negative reputation. Numerous studies have shown that high blood cholesterol levels correlate with the development of heart disease and, as a result, with early mortality. More recent studies, however, have shown that not everything is so unambiguous and linear in our body (source 1, source 2).

In its biological essence, cholesterol is a structural molecule involved in the structure of the cell membrane. In addition, its presence is a necessary part of the synthesis of steroid hormones such as testosterone, estrogen and cortisol, without it bile acids and vitamins of group D are not formed. Without going into details, we can say that its function in the body is irreplaceable.

Naturally, such a complex system as the human body took care to have an important element of biological processes available. In simple terms, the body has set up its processes so that there is always enough cholesterol for smooth operation. The liver has become the main participant in the process of producing the missing cholesterol. In fact, the liver synthesizes the cholesterol that is missing from the diet in order to meet the needs of our body. In a situation of consuming foods rich in cholesterol, the liver simply reduces the amount of functional work, which prevents an excessive increase in cholesterol levels (source 3, source 4). The conclusion is very simple - any diet may well become a source of temporary imbalance in liver function and either lead to increased work on the production of cholesterol, or reduce production, depending on the quality of the food we eat. Consequently, the total amount of cholesterol in your body changes little, if at all. The situation is worse if there is a functional failure of the liver, but we recommend discussing all medical issues with a doctor (source 5, source 6).

By no means do we urge you to increase your cholesterol intake, the main conclusion is that by consuming foods such as eggs, our liver compensates for the additional amount received. But high consumption or abuse can cause a moderate increase in blood cholesterol levels (source 7, source 8, source 9).

Next, we have to figure out what high consumption is.

What happens when people eat several eggs a day?

For decades, nutritionists have recommended reducing the number of eggs per week, or at least egg yolks. The math is simple. One medium-sized egg contains 186 mg of cholesterol, which is 62% of the Recommended Daily Allowance (RDI). if you look at the egg more closely, scientists noted a lower cholesterol content in the protein (source 10).

The most common dietary recommendation is 2-6 egg yolks per week, but sound scientific research on this is not easy to find (source 11).

One of the most common research topics is the effect of eggs on cholesterol levels. The research methodology assumed 2 nutritional norms in relatively homogeneous groups. The first group ate 1-3 whole eggs per day, while the other ate something else, such as fish, lean meats. The results of the study showed that:

• In almost all cases, "good" HDL cholesterol is increased (source 12, source 13, source 14).
• Total and "bad" LDL cholesterol levels usually remain unchanged, but sometimes increase slightly (source 15, source 16, source 17, source 18).
• Eating omega-3-fortified eggs can lower blood triglyceride levels, which is another important risk factor (source 19, source 20).
• The level of carotenoid antioxidants in the blood, such as lutein and zeaxanthin, is significantly increased (source 21, source 22, source 23).

In addition, scientists have identified individual responses to egg consumption.

In a total sample, 70% of heavy egg eaters showed no effect on total or "bad" LDL cholesterol. However, in 30% of people called hyperresponders, these figures increased slightly (source 24).

At the same time, scientists have found that even in the case of an increase in the level of cholesterol in the blood, positive changes in the structure of the cholesterol molecule of “bad” LDL particles from small and dense to large took place (source 25, source 26), which qualitatively affects the final results research. People with predominantly large LDL particles have a lower risk of heart disease. Thus, even if daily consumption of 1-3 eggs per day causes a slight increase in total cholesterol levels, this is not a cause for serious concern (source 27, source 28, source 29).

Science clearly proves that eating up to 3 whole eggs a day is absolutely safe for a healthy person.

Conclusion:

Eggs consistently increase HDL ("good") cholesterol levels. For 70% of people, there is no increase in total cholesterol or LDL cholesterol. Some people may experience a moderate increase in the "good" subtype of LDL cholesterol.

Eggs and heart disease

The risk associated with cardiovascular disease is the egg's main culprit. To obtain reliable information, long-term observations are carried out on groups of respondents, and using mathematical methods, based on the statistical data obtained, they build correlation models of how our habits, such as diet, smoking, or exercise, are associated with a reduced or increased risk of certain diseases.

These studies, which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more prone to heart disease than those who do not. Some studies even show a reduced risk of stroke (source 30, source 31, source 32).

But there is a population of type 2 diabetics who have an increased risk of heart disease when they eat more eggs (source 33). We remind you once again that in case of any systemic health problems, the diet should be corrected by the attending physician, and not by materials from the public media. There was also a controlled study in people with type 2 diabetes that found that eating two eggs a day, six days a week for three months, had no significant effect on blood lipids (source 34). It is important to note that eggs are one of the components of the diet and the impact on the condition and health of a person is also due to other dietary products. On the recommended low-carbohydrate diet for people with diabetes, eggs lead to improved risk factors for heart disease (source 35, source 36).

Conclusion:

Many observational studies show that people who eat eggs do not have an increased risk of heart disease, but some studies show an increased risk for people with type 2 diabetes. For people with any systemic disease, a consultation with their physicians is necessary before starting any diet .

Health benefits of egg consumption

The most important thing about an egg is that it is more than one source of cholesterol for the body. We have written about the benefits and beneficial properties of eggs more than once.

Some areas of research:

• Eggs are rich in lutein and zeaxanthin, antioxidants that reduce the risk of eye diseases such as macular degeneration and cataracts (source 37, source 38).
• Eggs are very rich in choline, a nutrient that plays an important role in all cells (source 39).
• Eggs contain high quality animal protein, the benefits of which include increased muscle mass and improved bone health (source 40, source 41).
• Research shows that eggs increase satiety and help you lose weight (source 42, source 43).

And most importantly, eggs are delicious and incredibly easy to prepare. Agree that the benefits greatly outweigh the potential negatives.

Too much - how much?

All of the research papers we cited suggested that people consume no more than 3 eggs per day.

In harsh statistical terms, the effect on the human body of consuming more than 3 eggs a day is not well understood. Trust yourself, listen to your body and consult with specialized nutritionists. The practice of consuming more eggs is known among athletes, who in turn often consume eggs without yolk.

As with any statistical sample, there are always extremes and exceptions. For example, one case study involved an 88-year-old man who consumed 25 eggs a day. He had normal cholesterol levels and was very healthy (source 44). We insist that how one person reacts to excessive consumption of eggs cannot be extrapolated to the entire population, but, nevertheless, this is an interesting fact recorded by science.

When choosing an egg, be sure to pay attention to its “origin”. Not all eggs are the same. Most of the eggs in the supermarket come from factory-raised chickens fed on grain feed. Ask yourself which factory do you trust, what food safety standards are in place, are the company's marketing messages credible?

To sum up our research, it is safe to eat eggs even if you eat up to 3 whole eggs per day. Given its nutrient profile and powerful health benefits, high-quality, healthy eggs can be one of the healthiest foods on the planet.

Source

© TM "YAENSVIT"2020-07-01T19:01:26+03:002020-11-06T15:04:17+02:00Eggs are one of the most nutritious foods on the planet. Nature provides that one egg contains enough nutrients to form a chicken. For years, nutritionists and scientists have discriminated against eggs because of the yolk, which contains high levels of cholesterol. Later, as science developed, it turned out that not everything is clear with cholesterol. Proved that

Pasta Carbonara step by step recipe with photo

Pasta Carbonara (or Spaghetti Carbonara ) is a very popular Italian dish. This is spaghetti with pieces of guanciale (raw-cured pork cheeks) mixed with a sauce of eggs, parmesan cheese, salt and freshly ground black pepper. Guanciale is often replaced by pancetta (from Italian pancetta - "brisket" - a kind of bacon), so don't be afraid of the names of unfamiliar meat products of Italian cuisine, take the brisket or bacon you know, but not smoked. Carbonara Sauce comes to perfection from the heat of freshly boiled hot pasta. In the classic Italian version , Carbonara sauce is prepared without cream, only with yolks, but in other countries cream is often added to the sauce. I suggest cooking pasta Carbonara with cream, I like this option better. Garlic is also not added to the classic Carbonara pasta, but as we have already found out, we will not cook the most authentic pasta, but already a little adapted.

This quantity of ingredients makes 4 portions of Pasta Carbonara .

Ingredients

• spaghetti 200 g
• bacon 150 g
• cream 20% 150 ml
• parmesan cheese 50 g
• egg yolk 3 pcs
• garlic 2-3 teeth
• vegetable oil for frying
• salt
• black pepper

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We prepare all the ingredients.

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