Paranoia from eating eggs boils down to this fact:
Eating whole eggs raises cholesterol.
According to conventional wisdom, cholesterol is bad for you.
It causes coronary heart disease. Therefore the American Heart Association recommends1<https://www.ahajournals.org/doi/full/10.1161/01.cir.102.18.2284> limiting dietary cholesterol intake to <300 mg/d.
One medium egg has about 185mg cholesterol and if you eat two eggs you have already crossed that limit!
So, eating less or no eggs (or just the white portion) will not cause increased cholesterol and you will largely reduce the chances of having coronary heart disease.
Well, let’s find out.
First some anecdotal experience: I have been eating eggs for many decades now.
If I would average out my egg consumption in the last twenty years, it won’t be an exaggeration that I have consumed at least 2 eggs (including the yolk of course) daily!
In fact, in the past five years, my egg consumption would easily touch about 30-40 eggs per week.
What has allowed me to fearlessly eat these many eggs every day when everyone around me is throwing away the yolk or even completely replacing omelets with cornflakes?
It’s the power of science and fortunately, there is enough evidence for me to put a strong argument here.
In the end, the decision lies with you, my job is to educate and empower and not force you into making any decision.
This is simply my opinion with a lot of anecdotal evidence as well as scores of scientific studies to back my claim.
Let’s get started.
In the article, I’ll discuss the following:
- Egg and Cholesterol
- Egg Nutrition Facts
- Is Egg Good for Health?
- How Many Eggs Can I Eat in a Day?
Eggs and Cholesterol
Without cholesterol, we won’t exist. It’s found in every cell of our body. Cholesterol is also a precursor hormone to testosterone, estrogen, and cortisone.
Your liver makes about 75 percent of your body’s cholesterol.
Just think, why would your body manufacture something that will harm itself?
If you eat more cholesterol from dietary sources like eggs, your body produces less of it. In the end, your body has the innate wisdom to balance out its cholesterol levels based on your level of dietary consumption.
According to these studies2<https://www.ncbi.nlm.nih.gov/pubmed/23021013> 3<https://www.ncbi.nlm.nih.gov/pubmed/8120521> 4<https://www.ncbi.nlm.nih.gov/pubmed/18203890>, egg consumption increases HDL.
Prospective epidemiological surveys5<https://www.ncbi.nlm.nih.gov/pubmed/11111098> (in the last 30 years or so) of CHD risk have consistently found no independent relationship between dietary cholesterol or egg consumption and CHD risk. (Dietary cholesterol and atherosclerosis.)
The Nurses’ Health Study (1980—1994) and the Health Professionals Follow-up Study6<https://www.ncbi.nlm.nih.gov/pubmed/10217054>(1986—1994), totaling over 1 million subjects (A prospective study of egg consumption and risk of cardiovascular disease in men and women.) could not find any significant difference in cardiovascular risk between groups consuming less than one egg per day and those consuming more than one egg per day.
Bottom line, consumption of whole eggs raises your HDL cholesterol & does not contribute to coronary heart disease
Egg Nutrition Facts
#1 High-Quality Protein
A medium egg contains about 69 calories, 6 grams of high-quality protein. Eggs have been given a biological value of 100.
According to Wikipedia, “Biological Value is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism’s body.
It captures how readily the digested protein can be used in protein synthesis in the cells of the organism.”
This makes eggs a simple and cost-effective protein source for anyone who wants to build muscle.
# 2 Contains Almost All Vitamins And Minerals
Besides, high-quality protein, eggs have a lot of important micronutrients that you should know about: One medium egg (50g) contains varying amounts of 13 essential vitamins and minerals.
One special nutrient with which whole eggs are loaded with is choline.
Choline has a variety of roles including nervous system health, DNA synthesis, fat transport and metabolism, brain, and memory development.7<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/>
# 3 Contains Healthy Fats Which Has A Satiety Effect
A medium egg also contains about 5 grams of fat.
This allows me to eat my breakfast made with 3-5 eggs at around 11 am and not think about food until 6 pm!
Eating healthy fats has a satiety effect. No cravings, no energy dip!
Eating eggs almost every day also makes counting calories very simple, and we all know how important counting calories is for fat loss or muscle gain.
Is Egg Good For Health?
Yes! A high-quality egg from pasture-raised hens is one of the most nutritious food you can eat.
In addition to providing high-quality proteins and almost all vitamins and minerals, it also provides special nutrients for eye health.
Lutein and Zeaxanthin are anti-oxidants that are very beneficial for eye health.
Many studies8<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/> qualify and support lutein favorable effects on eye health.
According to the American Optometric Association:9<https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein>
Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye.
Besides eating eggs, these two nutrients are abundantly found in kale, spinach, collards, turnip greens, green peas, broccoli.
Conclusion: How Many Eggs Can I Eat In A Day?
Based on my anecdotal experience, and scores of solid scientific evidence, I can say with reasonable confidence that you can eat about 3 whole eggs per day.
How many eggs do you eat every day?
Have any questions? Let me know in the comments below!
Sources & References