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Are eggs bad for your cholesterol levels? Do eggs make you constipated? How many eggs should you eat a week? Nutri Advanced Nutritionist, Rachel Bartholomew, cracks the shell on eggs and debunks the myths.
A recent study of 512,891 people in China has laid to rest concerns about egg consumption. The research, published in the BMJ (formally the British Medical Journal), suggests that eating an egg a day is significantly associated with a lower risk of heart disease and strokes. (May 2018)
Previously shrouded in controversy relating to constipation and cholesterol, eggs are now firmly back on the menu according to Rachel Bartholomew…
Are eggs bad for your cholesterol levels?
“Back in the 1980s, dietary advice was to limit egg consumption because of concerns over eggs raising cholesterol. We now know that dietary cholesterol has little effect on blood cholesterol levels – it is much more important to cut down on saturated fat. High levels of saturated fat in the diet can stimulate the body to produce more cholesterol.”
How many eggs should you eat a week?
“Outdated advice was to limit egg consumption to around 3 a week and despite this being dropped years ago, many people are still concerned about eating too many. There is now no set upper limit for weekly egg intake, however general healthy eating advice suggests an upper limit between 7 and 14 eggs per week.”
Do eggs make you constipated?
“It’s a complete myth that eggs alone make you constipated. However, a high fat, high protein, low fibre diet can affect bowel regularity so if you enjoy eating eggs make sure you also get plenty of fruits, vegetables, wholegrains and water in your diet too!”
What are the nutritional benefits of eating eggs?
“Eggs are a great source of high quality protein; they contain fat and a small amount of carbohydrate too. Eggs also contain vitamin D, vitamin A, vitamin B2, vitamin B12, folate, iron and iodine. In addition, eggs are a good source of choline which is an important nutrient for the brain, and lutein and zeaxanthin for eye health.”
Does egg quality vary?
“Just as you are what you eat; egg quality is determined by the health of the chicken that laid it. The nutrient content of an egg from a contented free range chicken fed an omega 3-rich organic diet is far superior to one that comes from an intensively farmed chicken.”
Are eggs good for weight loss?
“Eggs can be a brilliant snack or part of a meal if you’re trying to lose weight. They are pretty much a complete food and can help you to feel fuller for longer, thus reducing cravings.”
Are eggs a good source of protein?
“Eggs are a great source of protein, especially for people who are exercising regularly. Protein is needed for muscle rebuilding and repair after exercise so a boiled egg is a great snack at this time.”
What’s the healthiest way to cook eggs?
"The healthiest way to cook eggs is to boil or poach them as this limits the production of AGES – unhealthy substances that can form when using cooking methods such as frying.”
How do you eat your eggs?
“I often arrive at work with a boiled egg in my lunch bag! It’s easy to prepare, conveniently packaged for transport, delicious and nutritious, so ticks all the boxes for a healthy snack on-the-go. Team it with a few leaves of spinach and sliced avocado for a more substantial snack.”
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FAQs
Eggs have long been considered healthy, with health professionals citing their high protein content, vitamins, and healthy fats. But eggs aren't for everyone, especially those at risk for certain diseases.
Are there real results to the egg diet? ›
The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight. In addition, any restrictive diet can limit a person's intake of essential nutrients.
What is the latest research on eating eggs? ›
People who ate 12 fortified eggs per week had similar cholesterol levels after four months as people who ate fewer than two eggs per week. The study was small, but suggests that fortified eggs may be a heart-healthy addition to the diet, even for people with or at risk of heart disease.
Do eggs raise your bad cholesterol? ›
Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
What are the side effects of eating eggs everyday? ›
Regular egg consumption can cause stomach pain in certain individuals. This covers indigestion, gas, and bloating. Egg tolerance is affected by the type of cooking (boiled, poached, scrambled, etc.) and the other meals present.
Do eggs raise blood sugar? ›
However, certain foods, such as leafy greens, whole grains, eggs, and nuts, will not raise it as much as others and can help lower long-term fasting glucose levels. This means these foods will not raise a person's blood sugar, also known as blood glucose.
What happens if you only eat eggs for 30 days? ›
Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.
What are the disadvantages of the egg diet? ›
Consuming eggs in excess can result in weight gain due to the high amount of saturated fats. Excessive consumption of eggs can result in non-alcoholic fatty liver disease.
Can egg diet reduce belly fat? ›
While you cannot lose weight simply by eating eggs, they're a great protein source in any diet. Eggs are an excellent food at any time of the day. They have health and nutrition benefits for everyone, but they especially help people trying to lose weight.
What do cardiologist say about eating eggs? ›
“Eggs are fine, but limit the total amount to one per day, averaged over a week, without going into extreme excess in one day.” In this article, Dr. Natarajan shares more about the latest research on eggs and cholesterol and how to incorporate eggs into a heart-healthy diet.
Eggs have long been a source of concern in diets due to their high levels of cholesterol and potential effects on cardiovascular health, and historically dietary guidelines have recommended restricting the number of eggs eaten on a daily basis.
What do doctors say about eggs? ›
The American Heart Association suggests that one egg (or two egg whites) a day is part of a healthy diet. If you have cardiovascular disease or high cholesterol, you should limit the amount of eggs you eat per week to about three or four.
Are eggs bad for your liver? ›
Eggs. These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
How many eggs a week should a senior eat? ›
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Are eggs inflammatory? ›
Arachidonic Acid
This omega-6 fatty acid is found in egg yolks and has been linked to increased inflammation. High levels of arachidonic acid can lead to the production of pro-inflammatory eicosanoids, which are compounds that can contribute to inflammation in the body.
Why do eggs have a bad reputation? ›
For a long time, eggs had a bad reputation due to cholesterol, which past studies had strongly linked to heart disease.
What is the egg controversy? ›
Salmonella-in-eggs controversy
Currie was forced to resign as Parliamentary Under-Secretary of State for Health in December 1988, after she issued a warning about salmonella in British eggs.
What is the superstition about eggs? ›
* an egg laid on Good Friday, thrown on the fire, would extinguish the fire. * don't eat bluebirds' eggs: they will make you love to wander. * don't eat mockingbirds' eggs: they will make you tell everything you know. * if you eat a dove's egg, you will get bad luck.
Do we really need eggs? ›
They are a good source of protein, which is essential for building and repairing tissues in the body. Eggs also contain a wide variety of vitamins and minerals, including vitamin D, vitamin B12, choline, and selenium. Eggs are also a good source of healthy fats and antioxidants.
