Consuming 1-2 eggs in the morning is considered safe and healthy for most people. But what if we exceed this limit? Is there a risk? Does eating 3 or more eggs pose a heart disease risk, given the claims about how eggs increase our cholesterol levels? If you too have these questions at the back of your mind, OnlyMyHealth is here to help. We spoke toDivya Gopal, Consultant – Dietician and Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, to understand the benefits of eating eggs and how many are safe to eat. More importantly, is it okay to start one’s day by eating over two eggs? Let’s find out.
Also Read: Egg Allergy: How Do You Know If You Have One?
Benefits Of Eating Eggs
Eggs are often called a 'superfood' for good reason. Packed with high-quality protein, essential vitamins, and healthy fats, they are one of the most versatile and nutrient-dense foods you can add to your diet.
According to Gopal, eating eggs daily offers multiple health benefits. They provide protein that supports muscle development, while B12 and vitamin D help in neurological and bone functions. Eggs also deliver long-lasting energy and keep you feeling full for longer, making them a perfect choice for busy mornings.
Is It Safe To Start The Day With 3 Eggs?
For years, eggs were wrongly associated with high cholesterol and heart health risks. However, new research has proven otherwise. A 2023 study published in the journal Nutrients highlights that hen’s eggs are a rich source of choline, folate, vitamin D, iodine, B vitamins, and high-quality protein and are no longer seen as a major risk for high cholesterol or heart disease. The review found that eggs can support muscle growth, reduce fat mass, and improve satiety, which may aid weight management.
Divya Gopal explains that consuming up to three eggs a day is safe for most healthy individuals and does not raise cholesterol levels. In fact, eggs are an excellent source of good fats that promote satiety and stable energy. That said, people with pre-existing cholesterol issues or heart disease should consult their doctor or nutritionist before making eggs a regular part of their diet.
What About Diabetes Patients?
Diabetes patients often worry about how certain foods may affect blood sugar levels. Thankfully, eggs are a safe choice. They do not raise blood glucose and can be included in a balanced diabetes-friendly diet.
The key lies in preparation. According to Gopal, boiled, poached, or scrambled eggs cooked without excess oil are healthier options compared to fried eggs. Pairing eggs with whole, unprocessed foods like vegetables or whole-grain bread instead of refined carbs can further help stabilise blood sugar and support better energy levels throughout the day.
Also Read: Can You Consume Eggs With A Stomach Ulcer, Or Do You Need To Avoid Them?
Who Should Avoid Eating Eggs In The Morning?
While eggs are healthy for most people, some individuals may need to limit their intake. Those with heart disease, high cholesterol, or kidney problems should eat eggs in moderation and under the guidance of a physician or dietician.
Since eggs are rich in protein, overconsumption may not be ideal for people with kidney conditions. In such cases, personalised medical advice ensures that eggs remain a safe and beneficial part of the diet without causing complications.
Conclusion
Eggs are one of the most nutritious and affordable foods you can include in your daily routine. They provide protein, essential vitamins, and healthy fats that fuel the body, support muscle health, and keep you full for longer. Starting your day with eggs is generally safe, even up to three per day, for most healthy individuals. People with diabetes can also enjoy eggs, provided they are cooked in a healthy way. However, individuals with certain health conditions should seek professional advice before consuming them daily. With the right balance, eggs can be a powerful addition to a healthy lifestyle.