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How many eggs can an adult eat per day: myths and facts about yolks, whites and cholesterol
21.07.2024 06:20
Eggs are considered one of the most controversial foods in dietetics.
For a long time they were considered the culprits of high cholesterol and cardiovascular diseases.
However, modern research is forcing us to reconsider our attitude towards this nutritious product. How many eggs can you safely eat daily?
Nutritional value of eggs
Eggs are a real storehouse of nutrients. They contain high-quality protein, fats, vitamins A, D, E, group B, and minerals including iron, zinc and selenium.
Eggs are especially valuable for their choline content, an important nutrient for the brain and nervous system. One medium egg contains about 70-80 calories, 6-7 grams of protein, and 5 grams of fat.
Eggs and Cholesterol: Debunking the Myth
For a long time, it was believed that eating eggs increases blood cholesterol levels.
However, recent research shows that the effect of dietary cholesterol on blood cholesterol levels is minimal in most people.
The body is able to regulate the production of cholesterol depending on its intake from food.
Recommendations for eating eggs
Modern nutritionists believe that it is safe and beneficial for most healthy adults to eat 1–2 eggs per day.
Some studies even show that you can eat up to three eggs a day without increasing your risk of heart disease.
However, it is important to take into account the individual characteristics of the body and the general diet.
Eggs in different diets
Eggs are an important component of many popular diets. Low-carb and ketogenic diets often use eggs as a primary source of protein and fat.
For vegetarians who include eggs in their diet, they become a valuable source of protein and essential nutrients.
Features of egg consumption for various health conditions
People with diabetes, high cholesterol, or heart disease should be more careful about eating eggs.
In such cases, it is recommended to discuss the optimal number of eggs in the diet with a doctor or nutritionist.
Some patients may be advised to limit their intake of yolks while still consuming whites.
Methods of cooking eggs
The way eggs are cooked can affect their nutritional value and digestibility.
Boiled and steamed eggs are considered the most beneficial, as this cooking method preserves the maximum amount of nutrients.
Fried eggs, especially those with a lot of oil, are less healthy because they produce potentially harmful compounds at high temperatures.
Eggs in the context of the overall diet
When assessing the safe amount of eggs, it is important to consider your overall diet. If your diet is high in other sources of cholesterol and saturated fat, you may need to limit your egg intake.
On the other hand, when eating a balanced diet with plenty of vegetables, fruits, and whole grains, eating eggs in moderation can be part of a healthy diet.
Egg quality
It is important to pay attention not only to the quantity, but also to the quality of the eggs consumed.
Eggs from free-range or organically raised hens may have a better nutritional profile.
They often contain more omega-3 fatty acids and vitamins than eggs from cage-fed hens.
