Eggs are a regularly consumed protein source in many households. It is extremely rich in various essential nutrients, including vitamin B2 (riboflavin), vitamin B12, vitamin D, choline, iron, and folate, which help maintain overall health. But no matter how healthy or nutritious a food item is, consuming it in excess can backfire and contribute to various health risks.
Speaking with the OnlyMyHealth team, Dr Edwina Raj, Head of Services, Clinic Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, recommended moderate egg consumption, highlighting the effects of eating too many.
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Eggs And Cholesterol
Eggs contain cholesterol, which, according to the American Heart Association (AHA), is not inherently ‘bad,’ as your body requires it to build cells and make vitamins and other hormones.
Low-Density Lipoprotein (LDL) cholesterol and High-Density Lipoprotein (HDL) are the two main types of cholesterol. While high levels of LDL cholesterol raise the risk for heart disease and stroke, HDL cholesterol, or ‘good’ cholesterol, protects the cardiovascular system.
While eggs are rich in dietary cholesterol, they are not unhealthy and are different from the cholesterol present in foods, such as those high in trans fats and saturated fats, said Dr Raj.
Research has also found that eating eggs does not raise bad cholesterol levels or increase the risk of heart disease. A 2018 study published in the Journal Nutrients found that eggs positively impact HDL function and lipoprotein particle profiles in many individuals. While some see minimal changes in cholesterol levels, others have both LDL and HDL increases, with the LDL/HDL ratio remaining unchanged.
According to a review published in the Canadian Journal of Diabetes, researchers investigated whether eating 6–12 eggs per week affects heart disease risk factors in people with or at risk for type 2 diabetes. After reviewing past research, they found eggs had no negative impact on key factors like cholesterol, insulin, or inflammation. Interestingly, some studies saw an increase in good cholesterol (HDL) with egg consumption.
Heart Disease Risk
Researchers involved in a 2019 study, published in the JAMA Network, followed nearly 30,000 Americans for over 17 years to see if dietary cholesterol or egg intake affected their risk of heart disease and death.
Researchers found that people who ate more cholesterol or eggs, regardless of their form, faced slightly higher risks.
However, when taking into account how much cholesterol people got from other sources, the connection with eggs specifically weakened, suggesting that dietary cholesterol, not just eggs themselves, might be the bigger factor to consider when making heart-healthy choices.
According to Dr Raj, it is important to note that individual responses to egg consumption vary, and for many, moderate egg consumption as part of a balanced diet is safe.
“Individuals with certain health conditions, like diabetes, kidney disorder, or heart disease, should consult healthcare professionals for personalised advice. Balancing egg intake with a varied, nutrient-rich diet promotes overall health and mitigates potential risks,” she added.
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How Many Eggs Is Safe To Consume In A Day
While eggs are nutrient-rich, each large egg yolk contains about 186 mg of cholesterol, surpassing the recommended daily limit of 300 mg, said Dr Raj.
According to the expert, the recommended daily egg consumption varies based on individual health, dietary needs, and overall calorie intake. Some research recommends limiting egg intake to 2-4 eggs a week for the healthy population and even more restricted consumption for those suffering from Cardiovascular Disease (CVD) and type 2 diabetes.
Another study published in the Korean Journal of Food Science and Animal Resources found that eating 2–7 eggs per week helped maintain high HDL cholesterol levels and reduced the risk of metabolic syndrome, whereas 2 or more eggs per day didn't have any significant effects.
Conclusion
The debate around whether eating eggs can raise cholesterol levels has been going on for a long time. While eggs do contain high amounts of dietary cholesterol, eating them in moderation is said to be healthy and does not pose any significant health risks. If you’re still concerned about your heart and cholesterol levels, speaking with a doctor or a dietician can provide better insight.