Chicken eggs are an important component of proper nutrition, a source of amino acids, vitamins, and minerals. However, they contain cholesterol, a potentially dangerous substance for the cardiovascular system. Excess cholesterol in the blood is associated with health risks.
How many eggs can be eaten per day without harm to health – scientific research and recommendations from nutritionists. Is it really healthier to eat only whites and not yolks? What will happen to the body if you eat a lot of eggs – risks and possible side effects.
Can you eat eggs every day?
Eggs are one of the most economical sources of protein for athletes. Some athletes are able to eat up to 8 or more chicken eggs per day – getting 120 grams of protein and up to 4-5 grams of cholesterol. Note that the recommended daily allowance for cholesterol is only 300 mg.
In fact, the danger of daily consumption of eggs lies precisely in the high content of cholesterol – up to 400-500 mg per egg. Despite this, scientists believe that the relationship between the content of cholesterol in food and its level in the blood is not unambiguous.
According to studies, in healthy people, the use of chicken eggs, even in fairly large quantities (about 3-4 per day or about 20 per week), does not affect either the total level of cholesterol in the blood in general or the level of “bad” cholesterol in particular.
Egg diet for weight loss
Despite the name, the egg diet allows you to eat not only eggs but also a small amount of vegetables, as well as fruits with a low glycemic index. In fact, the diet is low-carb and is used as a preparatory step before entering ketosis.
It is believed that with an egg diet, you can lose 2-4 kg in the first 3-5 days – and without experiencing an acute feeling of hunger, since eating eggs rich in protein provides a long-term feeling of fullness. Among the key contraindications are pregnancy and liver disease.
What are the harms of consuming eggs?
Although cholesterol from food is only partially converted into cholesterol in the blood, it is generally not recommended to eat more than 3-4 eggs per day. At this amount, approximately one in three people will begin to increase their blood cholesterol levels.
Note that we are talking only about a slight increase in cholesterol – plus, both “bad” and “good”. On the other hand, there are also no studies on the direct harm of excessive consumption of eggs – just like there is no maximum “safe” dose.
How much can you eat on an empty stomach?
The most popular nutrition myths about eggs are that they are healthier to drink raw or that they should be eaten on an empty stomach. In fact, there is no evidence that they are more beneficial when raw – however, there may be health risks due to insufficient heat treatment.
In addition, eggs can cause individual food allergies – especially when consumed on an empty stomach in large quantities.
Do eggs have an expiration date?
The standard recommendation from manufacturers is to consume eggs within 7 days. Because it is meant to be stored at room temperature, eggs stay fresh for several weeks when refrigerated. After this period, the eggs may become rotten – especially if there is a thin shell.
How many eggs do athletes need to eat?
Gaining muscle mass through strength training implies an increased intake of protein – but only against the background of an overall increase in calorie intake. In other words, the total amount of nutrients in the diet is more important, and not just a protein diet based on eggs and meat.
In addition, when eating a large number of eggs (more than 3-4 per day), it is recommended to limit the use of yolks – for example, cook an omelet from several proteins and just one yolk. This will significantly limit the use of cholesterol since there is almost no cholesterol in the protein.
In turn, excess cholesterol is especially harmful when using anabolic drugs – disrupting the liver. But, as in other cases, there is no unambiguous evidence that eating a large number of eggs is directly harmful to health.
The dietitian’s recommendation for how many eggs you can eat per day or per week is no more than 3-4 whole eggs per day or 20 per week. Possible harm lies in the high content of cholesterol in the yolk – an excessive amount of this substance can increase the level of cholesterol in the blood.