How Many Eggs Can You Eat Safely?

Eggs are a popular and highly nutritious food, rich in vitamins, minerals, antioxidants, protein, and fat. In parts of the world where eggs are affordable and accessible, many people eat them regularly or even daily. However, there has been ongoing debate about the cholesterol content of eggs and their impact on heart health.

Do Eggs Raise Cholesterol Levels?

Recent studies have explored the relationship between egg consumption and cholesterol levels, with mixed results. Observational studies and meta-analyses suggest that eating eggs may not significantly increase the risk of heart disease or its risk factors, such as inflammation, artery stiffening, and high cholesterol levels. Some randomized controlled trials (RCTs), which are considered the gold standard in scientific research, have noted similar findings, though typically in smaller groups of healthy adults.

For example, one small RCT found that eating two eggs or a half cup of liquid eggs for breakfast had no significant effect on blood cholesterol levels compared to an egg-free high-carb breakfast. Other RCTs in people with diabetes found that eating 6–12 eggs per week did not negatively affect total blood cholesterol levels or heart disease risk factors, and even increased (HDL cholesterol, commonly referred to as good cholesterol.)

Nevertheless, certain studies have noted associations between egg consumption, cholesterol levels, and an increased risk of chronic illnesses and mortality.A recent meta-analysis of 17 RCTs found that people with high egg consumption over time tend to have higher cholesterol levels than those who eat fewer eggs. Moreover, eating eggs alongside other high cholesterol foods like yogurt, cheese, processed meats, and fried foods might amplify the risk.

Overall, discrepancies remain about how eggs influence cholesterol and heart disease risk. More human studies are needed to better understand this relationship.

How Many Eggs is it Safe to Eat Per Day?

The number of eggs you can safely eat per day varies among individuals due to factors like genetics, family history, egg preparation methods, overall diet, and even geographical location. For a healthy adult with normal cholesterol levels and no significant heart disease risk factors, research suggests that 1–2 eggs per day can be safe and may even benefit heart health.

A minor study involving 38 healthy individuals discovered that consuming up to three eggs daily enhanced both LDL and HDL levels as well as the LDL-to-HDL ratio.However, experts might shy away from suggesting more than two eggs per day, with many recommending sticking to one.

In Korean adults, eating 2–7 eggs per week helped maintain high HDL cholesterol levels and reduce the risk of metabolic syndrome, while eating two or more eggs per day did not have the same protective effects. Metabolic syndrome includes conditions like high blood pressure, blood sugar, and blood fat levels, which increase the risk of chronic diseases like diabetes and heart disease.

The Risk Could Vary for Different Groups

For most healthy adults, eating a couple of eggs a day is generally safe. However, certain groups might need to limit their intake. For instance, a study in nearly 200,000 U.S. veterans associated eating one egg per day with a slightly elevated risk of heart attacks, especially in those with diabetes or overweight.

Similarly, in European and Korean adults, eating 2–4 eggs each week may substantially increase dietary cholesterol intake and heart disease risk, particularly in people with diabetes. Another study in more than 100,000 U.S. adults found that older adults who ate more than 5–6 eggs per week had a 30% increased risk of heart disease, though it is not guaranteed that eggs alone caused the increased risk.

Heart disease risk increases with age due to factors like fat buildup and artery stiffening. Thus, considering your overall health status and risk factors is important when deciding how many eggs are safe to eat.

If you have high LDL cholesterol, are overweight, have a chronic disease like diabetes, or have a family history of heart disease, it may be best to limit egg consumption to no more than one egg per day or 4–5 eggs per week. Consulting with a physician, dietitian, or healthcare professional can help determine the safest egg intake for you.

Is It Better to Eat Only Egg Whites?

On average, a large egg contains around 200 mg of cholesterol, concentrated in the yolk. Some people eat only egg whites to reduce cholesterol intake while still getting a good source of lean protein. However, the yolk is also packed with iron, vitamin D, carotenoids, and other beneficial nutrients.

These bioactive nutrients are responsible for many health benefits, such as reduced inflammation, increased HDL cholesterol levels, and improved metabolic health. For instance, a study in 37 adults with metabolic syndrome found that those who ate a low-carb diet including three whole eggs per day for 12 weeks had improved markers of inflammation and cholesterol balance compared to those who ate a yolk-free egg substitute.

While there is little evidence to support eating only egg whites for healthy individuals, prioritizing egg whites and moderating egg yolk intake may benefit those at high risk of heart disease or with high cholesterol.

Eggs, Cholesterol, and Heart Disease

Excessive cholesterol, saturated fat, and trans fat from any source can increase blood cholesterol levels, particularly LDL cholesterol, which raises heart disease risk. The Dietary Guidelines for Americans previously recommended limiting cholesterol intake to 200–300 mg per day based on heart disease risk factors, but this recommendation has since been updated. Now, the guidelines suggest limiting cholesterol intake to keep blood cholesterol levels within normal limits, which varies individually.

While dietary cholesterol can raise LDL levels, it is only one piece of the puzzle in assessing heart disease risk. High blood cholesterol levels can also result from diets high in saturated fats, trans fats, and low in fiber, as well as excessive calorie intake. Therefore, considering your overall diet is crucial when deciding how many eggs to eat.

Health Benefits of Eggs

Eggs are affordable, versatile, and a great source of lean protein. They offer numerous health benefits, including being rich in vitamins and minerals like choline, selenium, and B vitamins, as well as antioxidants that protect cells from damage and support heart health. Eggs can also be filling and support weight loss by providing a high-protein breakfast that helps you feel full longer.

Eggs can be prepared in various delicious ways, such as omelets, frittatas, breakfast burritos, boiled, scrambled, pan-fried, or poached. They can also be incorporated into baked goods, sauces, salad dressings, shakshuka, and stir-fries.

The Takeaway

Eggs are a nutritious and staple protein source for many people. While high in cholesterol, they also provide numerous health benefits. For healthy adults, eating 1–2 eggs a day appears safe when part of an overall nutritious diet. If you have concerns about cholesterol levels or heart disease risk, consulting with a healthcare professional is the best way to determine the right amount of eggs for you

A Quick Review

Discover how many eggs you can safely eat per day. This article explores the relationship between egg consumption, cholesterol levels, and heart health, offering recommendations for different groups of people

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