But, can you have too much of a good thing? How many eggs can you safely eat per day?
The Latest Stance on Cholesterol
Sure, eggs are high in dietary cholesterol, about 210 mg per egg, which is why experts used to vilify them for increasing risk for heart disease. But, experts now recognize eggs aren’t that bad for your ticker. Numerous studies reveal little relationship between eating eggs and increased risk for heart disease. The 2015 Dietary Guidelines recently removed dietary cholesterol as a nutrient of concern. They even removed the 300 milligrams daily cap on cholesterol. All this brings us to the next question….
So, How Many Eggs Can I Really Eat?
It’s hard to find a food that beats eggs. This cheap and versatile protein source is helpful for building muscle and losing weight. Eggs are a nutrition powerhouse with each large egg containing all 9 essential amino acids and a host of important vitamins and minerals.
Sadly, there’s no strong evidence for an absolute safe number of egg consumption daily. But, experts are fairly certain that healthy adults are in the clear to enjoy an egg a day. Note that a small study of 38 men also found evidence that the subjects can eat up to three eggs per day without negatively affecting their blood cholesterol. As long as you don’t go on an egg binge and displace other healthful foods from your diet, enjoy!
Keep in mind that these recommendations will change if you have a chronic condition like diabetes and heart disease. If this is you, experts recommend limiting egg consumption to no more than 3 egg yolks per week.
As you’re planning your next breakfast, here are 5 eggcellent recipes for you to try:
1. Baked Eggs with Spinach
Need a breakfast idea that’s 10 minutes or less? This recipe features a creamy baked egg on a bed of garlicky sauteed spinach. You get lean protein from the egg and valuable vitamins A and C from the greens.
2. Easy Morning Eggs over Whole Wheat Toast
For a simple and tasty breakfast, pair fluffy scrambled eggs with fiber-filled whole-grain toast. The recipe calls for salt, pepper and chives, but you can also add a dash of your favorite spice!
3. Kale & Zucchini Quiche
Enjoy eggs on a flaky, buttery crust with this recipe for kale and zucchini quiche. Stuffed with kale, onion, zucchini and spinach, this savory breakfast is a tasty way to squeeze nutrient-dense veggies into your morning routine.
4. Chickpea & Potato Hash
Turn boring frozen hash browns into a morning feast with this chickpea and potato hash recipe. This high-fiber breakfast boasts nutritious chickpeas, zucchini and eggs, of course! It’s ready in under 30 minutes and is a great option to please your brunch-time crew.
Photo Credit: EatingWell
5. Cauliflower & Kale Frittata
Cheesy, easy and oh-so-delicious! This cauliflower and kale frittata recipe gets its flavor from smoky paprika and tangy goat cheese. Each serving delivers over 100% of your daily needs for vitamins A and C.
Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While some cholesterol in our body is essential, the type and amount of cholesterol in our blood correlates with heart disease risk.
Are eggs healthy?
- Eggs are a nutritious whole food which are an inexpensive source of protein and contain other nutrients such as carotenoids, vitamin D, B12, selenium and choline.
- When eating eggs, it is also important to pay special attention to the foods you eat alongside them such as, white bread, butter, salt, and/or processed meats like bacon or sausages, which are not so good for our hearts.
So how many eggs can I eat?
- Based on the findings from the 'Eggs and the heart' evidence paper, the Heart Foundation's position is that New Zealanders who are at increased risk of heart disease can eat up to six eggs per week as part of a heart-healthy diet. This amount is unlikely to have any substantive influence on their risk of heart disease. View our full eggs position statement.
- For the general healthy population, eggs can be included as part of a heart-healthy eating pattern.
- There are more important changes people should be focusing on, such as increasing vegetable intake, eating more whole and less- processed foods and reducing saturated fat intake, rather than restricting egg intake
Based on a thorough review of the existing research, the overall evidence for the effect of eggs on blood cholesterol has been deemed inconsistent. While the evidence is not clear enough to say there is no association between dietary cholesterol and heart disease, it is also not strong enough to continue previous recommendations which limited egg intake to three per week.
Eggs and cholesterol
Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.
Still feeling confused about eggs and cholesterol? We've compiled some frequently asked questions and given our responses.