5 min read · Sep 13, 2023
Eggs are a popular food that many people enjoy for their high protein content, versatility and taste. But how many eggs can you safely eat per day? Some people claim that eating 12 eggs a day can boost your testosterone, increase your muscle mass and help you lose weight. But is this true, and what are the potential risks of such a diet?
The benefits of eating eggs
Eggs have many nutritional benefits that make them a healthy choice for most people. One large egg contains about 75 calories, 5 grams of fat, 6 grams of protein and no carbohydrates. Eggs also provide essential amino acids, vitamins A, D and B12, choline, potassium and sodium. Choline is a nutrient that supports brain function, metabolism and liver health. Eggs are also one of the few dietary sources of vitamin D, which is important for bone health and immune function.
Eggs are also rich in antioxidants, such as lutein and zeaxanthin, which protect your eyes from age-related macular degeneration and cataracts. Eggs may also help lower blood pressure, increase good cholesterol (HDL) and reduce inflammation.
The risks of eating too many eggs
Consuming 12 eggs a day is generally not considered healthy and can be harmful for most individuals. Eggs are a nutritious food that provides essential nutrients like protein, vitamins, and minerals, but excessive consumption can have negative health effects. Here are some reasons why eating such a high quantity of eggs daily can be problematic:
- Cholesterol: Eggs are high in dietary cholesterol, with about 186 milligrams of cholesterol in a large egg. Consuming a large number of eggs daily can lead to excessive dietary cholesterol intake, which may contribute to an increased risk of cardiovascular diseases, especially for individuals who are sensitive to dietary cholesterol.
- Caloric Intake: Eating 12 eggs a day would significantly increase your caloric intake, potentially leading to weight gain if not balanced with physical activity and a well-rounded diet.
- Nutrient Imbalance: Relying heavily on eggs as a primary food source can result in an imbalance of nutrients. While eggs provide protein and some vitamins and minerals, they lack many other essential nutrients that a diverse diet offers. A diet consisting mainly of eggs may lead to nutrient deficiencies.
- Digestive Discomfort: Consuming a large number of eggs in a single day may cause digestive discomfort for some people, leading to issues like bloating, gas, or diarrhea.
- Potential Allergies: Eggs are a common allergen, and some individuals may experience allergic reactions or sensitivities when consuming them in large quantities.
- While eggs have many health benefits, eating too many of them may have some drawbacks. The main concern is the high cholesterol content of egg yolks, which is about 210 milligrams per yolk. High cholesterol levels can increase your risk of heart disease and stroke, especially if you have other risk factors, such as diabetes, obesity, smoking or family history.
- However, the effect of dietary cholesterol on blood cholesterol levels varies from person to person. Some people are more sensitive to dietary cholesterol than others, and their blood cholesterol levels may rise significantly after eating eggs. Other people may not see much change in their blood cholesterol levels after eating eggs, or may even experience a beneficial effect.
- The American Heart Association recommends limiting your cholesterol intake to less than 300 milligrams per day for healthy adults, and less than 200 milligrams per day for those with high cholesterol or heart disease. This means that eating one or two eggs per day is generally safe for most people but eating 12 eggs per day would exceed the recommended limit by far.
- Another potential risk of eating too many eggs is salmonella poisoning, which is caused by bacteria that can contaminate eggs. Salmonella can cause symptoms such as diarrhea, fever, abdominal cramps and vomiting. To prevent salmonella infection, you should always cook your eggs thoroughly and avoid eating raw or undercooked eggs.
The effects of eating 12 eggs per day
There is not much scientific evidence to support the claims that eating 12 eggs per day can boost your testosterone, increase your muscle mass or help you lose weight. Most of these claims are based on anecdotal reports or small studies with limited validity and reliability.
One study that examined the effects of eating 12 eggs per day for a week found that the participants lost weight and reduced their body fat percentage, but also increased their cholesterol levels and lowered their testosterone levels. The weight loss was likely due to the reduced calorie intake and increased protein intake of the diet, not the eggs themselves. The decrease in testosterone was probably due to the high fat intake of the diet, which can suppress testosterone production.
Another study that compared the effects of eating 6 or 12 eggs per week for 12 weeks in people with diabetes found no significant difference in blood cholesterol levels or heart disease risk factors between the two groups. However, both groups increased their HDL cholesterol levels, which is beneficial for heart health.
The bottom line
Eating 12 eggs per day is not a healthy or balanced diet and may have several negative consequences for your health. Eating too many eggs may raise your cholesterol levels, increase your risk of salmonella infection and lower your testosterone levels. Eating one or two eggs per day is generally safe and nutritious for most people, but you should consult your doctor before starting any extreme diet.
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