We all know that one of the risk factors for heart attacks is a diet high in cholesterol. Based on this, experts recommend that patients at risk for heart disease consume less than 200 milligrams of cholesterol per day.
Eggs are a relatively inexpensive source of food that is rich in iron, vitamins, and minerals. However, the cholesterol and saturated fats in eggs, along with the belief that daily consumption increases the risk of heart disease, have overshadowed their positive properties for a long time. Now, the results of a new study show that eating one egg a day is good for most people, even those with a history of heart disease, and has no harmful effects. Researchers in this study, by assessing the relationship between egg consumption, blood lipids, cardiovascular disease (CVD), and mortality among 177,000 people from low, middle, and high-income countries, directly refuted the premise that egg consumption is bad for heart health.
Is egg cholesterol concerning?
Eggs are highly nutritious and rich in calories and saturated fats, proteins, vitamins, and minerals, as well as lutein and zeaxanthin. The choline present in eggs can also be beneficial for brain and nerve function. The main concern about consuming eggs has been their cholesterol content. The usual recommendation is to limit dietary cholesterol to less than 300 milligrams per day. A large egg contains more than 50% of this recommended cholesterol limit. Cholesterol is found in the egg yolk, which is why many people choose to eat only the egg whites.
Healthy individuals need not worry about the cholesterol in eggs. If you do not overconsume eggs, their regular intake will not have a significant impact on your overall cholesterol levels. Limiting egg consumption to one per day is a reasonable approach. Some evidence suggests that if you have heart disease or diabetes, or if you struggle to control your cholesterol, you should limit egg consumption to three per week or, alternatively, consume only egg whites.
Instead of worrying about whether a specific food is harmful or beneficial, consider the nutritional value of these foods within the context of your overall diet. Eggs, when consumed in moderation, are a healthy food choice. Even though eggs slightly raise cholesterol levels, they contain valuable nutrients that can ultimately help reduce the risk of diseases. For example, if you choose an egg instead of processed white toast or highly processed cereals, it’s a healthier choice.
Interestingly, a large egg contains 72 calories, 186 milligrams of cholesterol, 6.3 grams of protein, 8.4 grams of total fat, 1.6 grams of saturated fat, 270 IU of vitamin A, and 41 IU of vitamin D.
What vitamins and minerals are in eggs?
Eggs contain folic acid, phosphorus, selenium, various minerals, and vitamins A, B2, and B12. Studies have shown that chickens fed omega-3 rich feed produce eggs that are high in omega-3s, meaning the nutrients in eggs depend on the type of feed the chicken eats.
Some believe that eggs contain iron, but it’s important to note that the iron in eggs is not absorbable because of a protein called phosvitin in eggs that prevents iron absorption. Moreover, if eggs are consumed with other protein sources containing iron, phosvitin can inhibit the absorption of iron from those sources as well.
Some people think that consuming eggs raises blood cholesterol levels, but studies have shown that individuals who eat two eggs daily for six weeks see an increase in their HDL (good cholesterol) levels. Eggs are also a good source of choline, which plays an important role in building brain cells in cell membranes.
A single egg contains 6 to 7 grams of protein, and due to its essential amino acids, it is a high-quality food. Eggs also play an important role in weight control.
People with controlled cardiovascular diseases can consume up to five eggs per week. In 17 studies involving 263,000 people, it was found that eggs can reduce the risk of heart attacks in cardiovascular patients.
High-risk groups for egg consumption
It’s important to note that certain individuals are considered high-risk groups. Therefore, in their diets, egg consumption should be limited and monitored by a nutritionist.
Individuals with cardiovascular issues (including those with a family history of arteriosclerosis).
Diabetic individuals.
People with high blood cholesterol levels.
Should egg consumption be completely avoided in individuals with diabetes or high cholesterol?
There is likely no need for a complete ban. In some patients, as with healthy individuals, alongside excessive secretion of bad cholesterol (LDL), good cholesterol (HDL) may also increase, but it could increase the risk of cardiovascular diseases in these individuals.
Amount of egg consumption for high-risk groups
These individuals should not consume more than 200 milligrams of cholesterol daily, which is roughly equivalent to one egg. Furthermore, when the diet is high in carbohydrates, the consumption of dietary cholesterol can lead to the liver producing more LDL cholesterol. While daily egg consumption is generally fine for healthy individuals, those in high-risk groups should consume eggs under the guidance of a nutritionist, with appropriate limitations, to benefit from this healthy food.