Are You Eating too Many Eggs a Day?
Research by Statista shows that egg consumption in the U.S. alone rose from 252 per capita in the year 2000 to 286 by 2020. This figure was expected to surpass 288 eggs per capita by the end of 2021.
Well, while eggs are considered rich with different nutritional components including minerals and vitamins, iron, phosphorus, and calcium, the question many people are asking is how many eggs are too many, per week.
Despite the rich nutritional content of eggs, people have since been advised to limit their intake of eggs. Previous findings pointed out that egg yolks in particular had high contents of cholesterol. As such, researchers have been working to answer the question of how many eggs can one consume safely per day.
What Number of Eggs Can You Safely Eat in Day?
A single egg contains approximately 185 mg of cholesterol on average. With this in mind, nutritionists recommended a daily intake of cholesterol not exceeding 300 mg a day. This meant that if you go with two eggs, that is over 370 mg of cholesterol. When the number is exceeded to more than 3 or 4 eggs a day that amounts to double the amount of cholesterol one needed to take from one meal.
However, other studies claim that the body can handle more cholesterol than the previously thought limit. But even with that, intake of eggs needs to be controlled owing to the fact that there are other foods that the body gets cholesterol from besides making its own. The other question that often stems from this is why bodybuilders eat up to six eggs. For one, they are trying to build muscles, although this does not make it a healthy practice. Besides, still, they are also advised to reduce intake to three at most, especially during summer.
What Should You Expect After Eating too Many Eggs?
Eating too many eggs may come with some level of discomfort. In most people, the body responds by generating abnormally higher levels of heat. Also, one may experience a notable level of stomach upset. In particular, it is common to experience bloating as a result of poor digestion.
How Should You Eat Eggs?
Whether you go with boiled eggs or fried ones, the nutritional contents that your body gets are almost the same. However, in precise, some studies agree that boiled eggs are a bit richer and healthier compared to fried eggs. Some people prefer fried eggs for breakfast fast over boiled, while some appreciate boiled eggs for takeaway snacks meant to be eaten in the afternoon.
Should You Eat Eggs Daily?
Different studies in the past discouraged anything more than one egg per day, in that, it may harm the heart. However, healthy people can eat eggs daily, but even in this case, consumption should be limited to avoid getting stomach upset.
Eggs have a lot to offer when it comes to nutritional benefits. Some sources point out that one big egg contains at least 70 calories. Take two and that is around 140 calories. Eggs are also a good source of a type of protein that supports healthy blood sugar. This protein plays a role in keeping the blood sugar levels within balance. Besides, they are a key component that supports the body structure.
In addition, studies indicate that egg protein contains all essential amino acids. In other words, the quality of protein gotten from eggs is relatively higher than what other foods offer.
Findings also suggest that egg yolks offer strong antioxidant benefits that may improve macular degeneration. In particular, the antioxidant benefits hinder cataract formation, shield from heart disease including stroke, and improves certain types of cancer.
A notably sizeable egg is also known to be a reliable source of selenium. Selenium is a component that some studies suggest helps repair the damage caused to the thyroid and the immune system, by free radicals. Eggs are rich in vitamin B which supports carbs conversion to energy. The rich presence of D vitamins in this food also supports healthier bones.
How Many Eggs Should a Diabetic Eat?
Some studies highlight that people with diabetes or heart disease, should not exceed 200 mg of cholesterol. A medium-sized egg has about 186 mg of cholesterol. And 184 mg of that is found in the yolk. As such, earlier studies insist we avoid the yolk.
There is what is called (LDL – Low-Density Lipoprotein) also known as bad cholesterol. When passing inside the arteries, the bad cholesterol supposedly drops fat particles in these blood vessels. High amounts of these particles can bloke the arteries and lead to heart disease.
On the other hand, there is the good cholesterol (HDL – High-Density Lipoprotein), which when in high amounts, helps in cleaning fat particles in the arteries, the ones that are dropped by LDL (the bad cholesterol). This helps in reducing the risk of heart disease.
Findings for one Study Reports on Eggs and Safe Cholesterol Levels
In one study conducted for 6 weeks, people were put on a diet with an increased number of egg intakes daily. In the end, it was observed that the level of good cholesterol had risen. Interestingly, the level of bad cholesterol remained the same. The researcher’s conclusion was that moderate egg intake should therefore not be restricted in healthy individuals.
In one study for example on people with diabetes, there was an increased risk of heart disease. The researchers recommended that people with these conditions should limit their egg consumption to no more than 3 per week.
A medium-sized egg contains only 1.4 g of saturated fats and no Tran’s fats. Research has shown this is not enough to register any health risks in a healthy human unless of course, you eat too many eggs.
Essential Nutrients in Eggs
Eggs have most of the essential nutrients we would ever need. The table below summarizes some of these them:
|Omega-3 Fats||36.2 mg|
|Vitamin A||214 IU|
|Vitamin D||15.4 IU|
|Vitamin B6||0.1 mg|
|Vitamin B12||0.6 mg|
Does Eating Medium Sized Eggs Matter?
A medium-sized egg offers around 36.2 mg of Omega-3 fats. It’s a rear fat not found in most foods. Findings agree this is a high-demand fat the body desperately needs. Unfortunately, it can’t produce this and con only begotten from foods. This fat helps in preventing blood clots, building cell membranes in the brain, and protecting against heart attack and stroke.
People with low omega-3 fats have problems with memory, depression and are at risk of suffering from heart disease.
But Omega-3 fats are not the only polyunsaturated fat contained in eggs. There are also Omega-6 fats. It’s important too to have just enough of this Omega-6 fat. It helps in lowering LDL (the bad cholesterol) and protects against heart disease as well.
Other Important Nutritional Components in Eggs
Choline is a healthy national component and it is similar to vitamin B and as such is sometimes classified as such. It helps in a lot of things like brain development, liver disease, and muscle control. In addition, it can help with depression, memory loss, dementia, and other seizures.
A large egg contains about 100 grams of this rare nutrient. Statistics show that over 90% of the population in the USA gets less than its recommended amount.
This is one of the antioxidants that the body gets from food. Lutein protects the body from free radicals which can have damaging effects if left uncontrolled.
In addition, lutein along with zeaxanthin, also found in eggs, can help keep eye problems at bay. This can help in aged people who experience diminishing sight problems with age. Studies have proved that taking these in the right amounts can help in preventing cataracts and macular degeneration.
An egg also has 23.3 mg of calcium. This is important for health and strong bones. Without it, the body is likely to develop bone abnormities like rickets, etc. Scientists recommend that we take enough calcium and the daily amount is about 1160 mg.
However, calcium intake should go hand in hand with the health uptake of vitamin D. Vitamin D is what helps the calcium gets absorbed from the gut. Not getting enough of it is then clearly dangerous. But this vitamin also has other functions like helping in the immune system, cell growth, and reducing inflammation. An egg has about 15.4 IU of vitamin D but it is advised that we take in about 600 IU per day. So you would have to eat a lot of eggs a day to get that, but of course, you are not going to do that. You want your food nutrient sources to be varied. That makes eating fun.
People with diseases like diabetes, heart disease, or high LDL levels, should not eat more than 3 eggs per week. To be precise, no more than 3 egg yolks a week. The egg yolk is where most of the cholesterol and other fats are. As such, it’s important to avoid this as it might raise the chances of worsening the said conditions.
In precise, and again, the recommended amount of cholesterol for people in the above-said bracket is no more than 200 mg of cholesterol. A large egg has about 186 mg, which is just 16 mg less than the maximum amount. So, you can try eating egg whites and avoiding the egg yolks. This will help reduce the side effects of eating too many eggs.