How Many Eggs is it Safe to Eat Per Day?

 

There has been much controversy on the topic of eggs.  That is due to the fact that the egg yolk contains cholesterol.  The yolk also contains a few other nutrients like protein, vitamins B12 and D, riboflavin, and folate, which are all beneficial for heart disease (1). Though eggs contain cholesterol there is a body of evidence showing that dietary cholesterol may not be the culprit in raising cholesterol levels (2).

 

The good news is that studies are showing that consuming eggs in moderation, up to 3 eggs daily, does not increase cardiovascular risk in healthy people (3). In addition, egg consumption is associated with improvements with HDL cholesterol, satiety, and weight loss (4). Instead, it seems like sugars, fat and lack of activity are the real causes behind rises in cholesterol.

 

Risks

 

However, those who have diabetes may want to limit their egg yolk intake and instead focus on the egg white.  The reason behind this is that diabetics need to monitor their dietary cholesterol intake, as diabetes is a risk factor for cardiovascular disease. It has been recommended that individuals with existing diabetes eat no more than three egg yolks per week (5).

 

The Bottom Line

 

Though the evidence is shedding some positive light on egg consumption, more research needs to be conducted.  Until then, limit your whole egg intake to three daily. Also, those with diabetes may need to limit their egg intake to three per week.  In addition, it is important to pay close attention to what foods you are eating along with eggs.  Specifically, it is a better idea to have your eggs with vegetables and whole grain bread instead of cheeses, sausages and bacon, and white breads.

 

References:

1. Cholesterol Research in Eggs May Not Hurt Heart Health: Study, http://www.webmd.com/heart/news/20160216/cholesterol-in-eggs-may-not-hurt-heart-health-study#2

2. Fernandez ML. Rethinking dietary cholesterol, Curr Opin Clin Nutr Metab Care. 2012 Mar;15(2):117-21. doi: 10.1097/MCO.0b013e32834d2259.

3.  Valentine N, Zubaida F, Suparna D et. al. Daily egg consumption in hyperlipidemic adults - Effects on endothelial function and cardiovascular risk.

4. Egg-Rich Diet Not Harmful in Type 2 Diabetes, http://www.webmd.com/diabetes/news/20141009/eggs-type-2-diabetes#1.

5. Eggs and Diabetes: To Eat or Not To Eat?, http://www.healthline.com/health/diabetes/eggs