Eggs are rich in protein, healthy fats, vitamins, minerals, and antioxidants. However, their cholesterol content has historically led to unfair criticism.
Recent studies and guidelines challenge this view, affirming the benefits and safety of eggs. Here's an expert and scientific analysis of the nutritional value of this superfood.
Nutritional value
Eggs are a source of protein, healthy fats, minerals such as selenium, choline, folate, and iron, along with vitamins B12, A, D, E, and K, and the antioxidants lutein and zeaxanthin.
Nutritional differences between egg whites and yolks:
Egg whites: Contain most of the protein and vitamin B5.
Egg yolks: Rich in selenium, folate, iron, vitamin B12, healthy fats, choline, and vitamins A, D, E, and K.
These nutrients make eggs a food that supports overall health, from cardiovascular health to vision, according to experts.
Is it safe to eat eggs every day?
Most people can safely eat eggs daily, according to experts. One egg contains about 180-200 mg of cholesterol, but new research shows that cholesterol from foods like egg yolks has little effect on LDL "bad" cholesterol in the blood.
Contrary to old recommendations limiting cholesterol intake to under 300 mg per day and a maximum of three eggs per week, current studies confirm that eating eggs does not increase blood cholesterol. A large study even indicated that eating one to six eggs per week may reduce the risk of death from heart disease and stroke.
The American Heart Association (AHA) recommends consuming one to two eggs per day as part of a healthy diet to support heart health.
Are there any health risks associated with eating eggs daily?
Eggs used to have a bad reputation due to their high cholesterol content, but research shows that saturated fat is more of a concern, increasing the risk of heart disease. One egg contains only about 1.5 g of saturated fat, much lower than the 5.3 g in 85 g of beef sirloin.
However, Nikki Fata, registered dietitian and founder of Nutrition with N, warns that the only risk of eating eggs daily is if it reduces dietary diversity, leading to nutrient deficiencies. She recommends incorporating a variety of other food sources to ensure adequate nutrient intake and reduce the risk of deficiencies.
How many eggs should I eat per day or week?
The American Heart Association (AHA) recommends eating one to two eggs per day, which is supported by experts and research. Registered dietitian Rachel Dyckman says there's no fixed number, but eating seven egg yolks per week is not harmful for the average person.
 |
The American Heart Association (AHA) recommends eating 1-2 eggs per day. Photo: Bui Thuy |
How does cooking method affect eggs?
How eggs are cooked impacts their calorie, cholesterol, and saturated fat content, depending on the overall diet, according to experts.
Fried eggs: Using butter (5 g adds 2.5 g of saturated fat) increases saturated fat, but it's insignificant if the diet is low in saturated fat.
Scrambled eggs: Combining butter, milk, or cream increases saturated fat and cholesterol.
Boiled or poached eggs: Fewer calories and less saturated fat, suitable if the diet already contains many foods high in saturated fat.
Registered dietitian Kristen Lorenz emphasizes that eggs are low in saturated fat and safe for most healthy adults, but the greater risk lies in accompanying foods like bacon, cheese, or butter.
She recommends combining eggs with vegetables and whole grains for a heart-healthier meal.
Who should limit egg consumption?
Despite new research affirming the benefits of daily egg consumption, some opinions still suggest that eating many eggs can increase the risk of death from heart disease.
People with high cholesterol, heart disease, or diabetes need to be cautious, as they may face higher risks, according to experts.
Are egg whites or whole eggs better?
Egg whites contain no cholesterol or saturated fat, but missing out on the yolk reduces protein and many essential nutrients, according to experts.
Registered dietitian Rachel Dyckman explains that egg whites have no saturated fat or cholesterol and can be combined with whole eggs to increase protein without increasing LDL cholesterol.
Therefore, separating egg whites or using liquid egg whites is a suitable choice for those who want to increase protein from eggs while limiting fat, especially for those who need to control their cholesterol.
My Y (According to Health)
