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The study has the same population-study limitations as the 2019 one, but the findings led the researchers to recommend replacing whole eggs with egg whites.
Oct 13, 2020 · With no fat and just a quarter of the calories in a whole egg, the whites look like the best option at first glance. Not so fast, though—new research reveals a compelling reason you might want to keep the yolk in if you want to get fit.
- Marissa Laliberte
Jul 22, 2021 · Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol. Here's how eggs stack up nutritionally in dishes that feature eggs:
Jul 14, 2023 · With no cholesterol, egg whites are a great addition. You could also mix one whole egg with another egg white for added protein without the added cholesterol and fat of the second yolk.
- Overview
- Do eggs raise cholesterol levels?
- How many eggs is it safe to eat per day?
- Is better to eat only egg whites?
- Eggs, cholesterol, and heart disease
- Health benefits of eggs
- The bottom line
Many people can eat a couple of eggs per day. But the amount may vary for certain groups.
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 easily accessible, many people eat them regularly or even daily (1, 2, 3, 4).
At some point, you may have heard that the cholesterol found in eggs contributes to heart disease — the leading cause of death around the world (3).
For years, this belief was perpetuated by health officials and medical and nutrition associations alike, leading some people to avoid eating eggs (5).
Eggs are undoubtedly higher in cholesterol than many other foods. Still, they’re also packed with beneficial bioactive compounds and other disease-fighting nutrients (3, 6).
Recent research suggests that the link between eating eggs and elevated heart disease risk may not be as strong as once thought — though there is still much debate on the topic (7, 8, 9).
Recent observational studies and meta-analyses have found that eating eggs may not increase your risk of heart disease or its risk factors, like inflammation, stiffening of the arteries, and high cholesterol levels (12, 13, 14, 15).
A few randomized controlled trials (RCTs) — the gold standard of scientific research for their ability to reduce bias — note similar findings, though typically in smaller study groups of 20–50 healthy adults.
For example, one small RCT found that when compared with an egg-free high carb breakfast, eating 2 eggs or a 1/2 cup (118 mL) of liquid eggs for breakfast had no significant effects on blood cholesterol levels (16).
RCTs in people with diabetes have found that eating 6–12 eggs per week didn’t negatively affect total blood cholesterol levels or heart disease risk factors. Rather, it increased high density lipoprotein (HDL) cholesterol (17, 18).
HDL cholesterol is known as good cholesterol. It removes other types of cholesterol from the blood, so higher HDL levels are favorable.
On the contrary, low density lipoprotein (LDL) cholesterol is often referred to as the bad type of cholesterol because it raises your risk of heart disease.
As we continue to learn how eggs interact with cholesterol and chronic diseases, it’s becoming increasingly clear that the risk associated with eating too many eggs differs among individuals.
Factors like your genetics, family history, how you prepare your eggs, your overall diet, and even where you live could influence how many eggs you can safely eat per day (28, 29).
Also, consider the amount of total cholesterol in your diet from foods besides eggs. If your diet is relatively low in cholesterol, you may have more room in it for eggs. However, if your diet is higher in cholesterol, it may be best to limit your egg intake.
For a healthy adult with normal cholesterol levels and no significant underlying heart disease risk factors, some research suggests that 1–2 eggs per day can be safe. It may even be healthy and benefit your heart health (30, 31, 32, 33).
A small study in 38 healthy adults found that as many as 3 eggs per day improved LDL and HDL levels and the LDL-to-HDL ratio. Yet, experts might shy away from suggesting more than 2 eggs per day, with many still suggesting that you stick to 1 (34).
A study in Korean adults further observed that eating 2–7 eggs per week helped maintain high HDL cholesterol levels and reduce the risk of metabolic syndrome. Meanwhile, eating 2 or more eggs per day didn’t have the same protective effects (35).
On average, 1 large egg contains around 200 mg of cholesterol (44).
The cholesterol is concentrated in the yolk. Therefore, some people eat only egg whites to reduce their cholesterol intake while still getting a good source of lean protein.
However, you shouldn’t dismiss the yolk completely because of its cholesterol content. The yolk is also the part of the egg that’s packed with iron, vitamin D, carotenoids, and more (3, 45).
These bioactive nutrients are thought to be responsible for many of the health-promoting qualities of eggs, like reduced inflammation, increased HDL cholesterol levels, and improved metabolic health (46, 47, 48, 49).
For example, one study in 37 adults with metabolic syndrome found that those who ate a low carb diet including 3 whole eggs per day for 12 weeks had improved markers of inflammation and cholesterol balance, compared with those who ate a yolk-free egg substitute (50).
At this time, there isn’t much evidence to support eating only egg whites in healthy individuals. In fact, by avoiding the yolk, you might be missing out on many of the health benefits eggs have to offer (51).
Studies show that too much cholesterol, saturated fat, and trans fat from any source can increase blood cholesterol levels — particularly LDL cholesterol, which subsequently raises your risk of heart disease (52, 53, 54, 55).
The Dietary Guidelines for Americans once recommended consuming no more than 200–300 mg of cholesterol per day depending on your heart disease risk factors. A breakfast with 2–3 eggs could easily set you over that limit.
However, that recommendation has since been restated. Now, the same guidelines place no limit on the daily amount of cholesterol in your diet. Instead, they suggest limiting your intake to keep your blood cholesterol levels within normal limits, which is an individual amount.
Though dietary cholesterol can raise LDL levels, it’s important to note that dietary cholesterol is only one piece of the puzzle when it comes to assessing a person’s overall risk of heart disease (56).
Eggs are high in cholesterol, but they’re not the only food that affects LDL cholesterol levels. For example, high blood cholesterol levels can also be a result of a diet that is (54):
•High in saturated fat. Saturated fats like butter, cheese, and processed meats tend to raise LDL cholesterol levels, especially when compared with unsaturated fats (57).
Eggs are affordable, versatile, a great source of lean protein, and easy to prepare.
They also offer many health benefits that extend outside of the debate surrounding their cholesterol content.
Notably, eggs are:
•Packed with vitamins and minerals. Especially choline, selenium, and the B vitamins (61, 62).
•Rich in antioxidants. Antioxidants help protect your body’s cells from damage caused by free radicals and associated chronic diseases like heart disease and cancer (34, 63).
•Believed to improve some biomarkers of heart disease. These include inflammatory biomarkers like blood levels of interleukin-6 and C-reactive protein (62, 63).
Eggs are a nutritious protein source and a staple in many people’s diets.
Though they’re high in cholesterol, they also have many health-promoting qualities.
For healthy adults, eating 1–2 eggs a day appears safe, as long as they’re consumed as part of an overall nutritious diet.
If you’re particularly worried about cholesterol levels or heart disease risk, working with a trained professional like a doctor or a dietitian is the best way to determine how many eggs are safe for you.
May 30, 2023 · Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their...
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