Check to see if packing your plate full of eggs is truly as healthful as it seems.
Eggs are one food that has a tug-of-war about whether or not it is healthy. Eggs have been regarded as various things, from the ideal diet to the dreaded sign of heart disease. There is still such a thing as eating too many eggs, even though science today seems to support the idea that they are, in fact, generally healthy food.
What undesirable side effects could you expect from eating too many eggs, and how many is too much? Next, we’re delving into what can occur if you consume too many over-easy meals, such as scrambles, benedicts, and frittatas.
Are eggs unhealthy?
Low-calorie, minimally processed eggs provide 6 grams of protein per serving, a surprising amount of monounsaturated fat, brain-boosting choline, and the antioxidants lutein and zeaxanthin, which are known to benefit eye health. It would be difficult to argue that they are unhealthy with all of these nutrients. According to several studies, eating eggs increases the likelihood of having a diet rich in fiber, vitamins, minerals, and other vital nutrients.
In conclusion, eggs are not unhealthy—quite the opposite! For those who have specific medical issues, however, eating too many of them may provide particular hazards. Particularly, those at risk for diabetes or cardiovascular disease may need to restrict their egg intake.
How many eggs are considered too many?
One egg or two egg whites constitute one serving of eggs. Therefore, the American Heart Association advises limiting daily egg consumption to one dish. But one egg is hardly enough to make a filling omelet!
Suppose you occasionally enjoy more significant portions of eggs. Then, consider your weekly egg intake rather than limiting yourself to one daily. Most heart-healthy persons can have up to seven eggs each week without experiencing any adverse effects.
In persons with prediabetes and type 2 diabetes, eating up to 12 eggs per week for three months did not affect cardiovascular risk factors.
How many eggs are too much for a person can depend on various circumstances. Discuss your optimum personal limit with your doctor if you have diabetes or heart problems. But in the meanwhile, here are five potential adverse effects you might experience more frequently if you regularly consume too many eggs.
1. You might consume too much cholesterol
The issue of whether eggs raise cholesterol is still hotly contested. Although it was long thought by specialists that the cholesterol in egg yolks was directly responsible for high blood cholesterol, other aspects of a person’s diet and medical history may have a more significant influence. For example, blood cholesterol levels are significantly influenced by family history, and most of the cholesterol in our blood is produced by the liver rather than absorbed from food.
Even still, eggs have a high cholesterol content of roughly 190 milligrams, more than 60% of the daily maximum of 300 mg initially advised by the Dietary Guidelines for Americans. As a result, eating several eggs daily may quickly exceed recommended daily cholesterol levels depending on the other foods in your diet.
2. You could increase your risk of heart disease
Let’s clear the air: According to most specialists, consuming one egg daily doesn’t raise the risk of heart disease. However, a significant investigation, including 500,000 Chinese adults, found that eating up to one egg daily reduced cardiovascular disease risk.
A three- or four-egg fiesta every morning might be another matter. According to one study, eating more than 300 mg of cholesterol daily increased mortality risk by 18% and cardiovascular disease risk by 17%. Additionally, a sizable 2022 meta-analysis published in Circulation found that higher dietary cholesterol and daily egg consumption were linked to an increased risk of CVD and mortality.
The years of seemingly contradictory findings regarding eggs and heart disease may be resolved with more research. Still, for the time being, it’s a good idea to eat eggs in moderation for heart health.
3. You might gain weight
Your breakfast may weigh you down if your go-to pairings with eggs include fatty foods like greasy sausage, hashbrowns, sweet pancakes, cream-infused coffee, or even one or two mimosas. On the other hand, if having a high-calorie egg breakfast every day becomes a habit, your weight starts to creep up.
For optimum health and weight, try adding more nutrient-dense ingredients to your eggs, such as fresh spinach, diced bell peppers, or sliced grape tomatoes. For far fewer calories, you’ll add color and antioxidants! You can also try frying your eggs in an oil that is good for your heart, such as olive or avocado.
4. You could increase your risk of diabetes
High egg consumption may also increase your chances of developing other chronic conditions. For example, the risk of type 2 diabetes was increased in those who consumed more than seven eggs per week compared to those who consumed fewer eggs.
However, an additional study has shown that eating eggs may help persons with prediabetes and type 2 diabetes better maintain their blood sugar levels and insulin sensitivity. For these reasons, eggs are advised as a source of protein.
5. You might end up eating more unhealthy foods
How do the eggs taste to you? We’re not simply asking if you favor scrambling or poaching. How you cook an egg doesn’t affect its nutritional value, but the ingredients you use can. Many individuals either serve their eggs with high-fat, high-sodium processed meats like bacon or ham or cook them in butter. Eggs can thus be a source of unintentional excess saturated fat, salt, and calories. An elevated risk of cardiovascular disease could result from this.
Read more: How to Make a Frittata
