Eggs are a nutritious food and a great source of protein. Many people enjoy eating eggs regularly as part of a healthy diet. However, concerns have been raised over the years about eating too many eggs and potential negative health effects. This article examines whether it is safe to eat up to 20 eggs per week.
What are the nutrients in eggs?
Eggs are packed with nutrients. Some of the key nutrients found in eggs include:
– Protein – One large egg contains about 6 grams of high quality protein. The protein in eggs contains all 9 essential amino acids needed by humans.
– Fat – An egg contains about 5 grams of fat. The majority is unsaturated fat like omega-3 fatty acids. Eggs also contain cholesterol, with about 185 mg in a large egg.
– Vitamins and minerals – Eggs provide good amounts of vitamins A, D, E, K, B6, B12, iron, selenium, zinc and more.
So eggs are a very nutrient dense food. Two eggs provide about 12 grams of protein and 10 grams of healthy fats, as well as plenty of vitamins and minerals.
Are eggs high in cholesterol?
Yes, eggs are a high cholesterol food. One large egg contains about 185 mg of cholesterol, which is over half the recommended 300 mg per day limit.
For this reason, health authorities have recommended limiting egg intake over the years to reduce cholesterol levels and heart disease risk.
However, more recent research indicates dietary cholesterol may not significantly impact blood cholesterol levels for most people. Saturated fats seem to be more important to limit.
Therefore, moderate egg intake is now considered safe from a cholesterol perspective by more experts, except for those with certain medical conditions like diabetes or heart disease who may be more sensitive to dietary cholesterol.
How many eggs per week is considered safe?
Current nutrition guidelines generally recommend limiting egg intake to no more than 2-4 whole eggs per week for healthy people without cholesterol issues.
This equates to up to 1-2 eggs most days of the week as part of a varied diet.
So most experts consider eating up to 7 eggs per week to be a moderate intake that is unlikely to negatively impact cholesterol levels or heart disease risk for healthy people.
Can you eat 20 eggs a week?
Eating 20 eggs per week equates to 2-3 eggs per day.
Very few studies have examined the effects of eating this many eggs. However, existing research indicates consuming up to 3 whole eggs per day is unlikely to increase heart disease risk factors like cholesterol and triglyceride levels, at least not in the short-term of a few weeks.
That said, there are some potential downsides of eating 20 eggs per week to keep in mind:
– May increase LDL cholesterol – Some, but not all, studies show regular egg consumption can slightly raise LDL (bad) cholesterol levels in some people. Those worried about heart health may want to limit intake.
– Lacks variety – Eating so many eggs means you may miss out on beneficial nutrients found in other protein foods like fatty fish, beans or soy products. A varied diet is best.
– High in cholesterol – Such a high egg intake may cause cholesterol levels to rise more than a moderate intake, potentially increasing long-term heart disease risk, especially if other dietary cholesterol sources are not limited.
– Acne risk – Some links have been made between high dietary cholesterol intakes and increased acne, especially for those prone to skin outbreaks.
So in summary, evidence suggests eating up to 20 eggs per week is unlikely to cause harm in the short term for most healthy people. However, there are valid reasons to keep intake lower for long term health.
Benefits of eating eggs
Here are some of the top health benefits associated with eating eggs:
– High in protein – Eggs are one of the best sources of protein, containing 6 grams per large egg. Protein helps maintain lean muscle mass and keep you feeling full.
– Nutrient dense – Eggs contain almost every vitamin and mineral humans need, including choline, lutein and zeaxanthin. Their nutrient density makes them one of the most nutritious foods.
– Support weight loss – Due to their high protein content, eggs help control hunger and may promote weight loss if used to replace less nutritious foods.
– Brain function – Eggs are a good source of choline, an essential nutrient for brain development and health. Choline intakes are often low so eggs are important during pregnancy and for children.
– Eye health – Lutein and zeaxanthin in eggs help protect against macular degeneration and cataracts as we age. Just 1 egg supplies over 100% the daily needs for these nutrients.
– Increased strength – Eggs provide leucine and other amino acids that stimulate muscle protein synthesis. Consuming them after workouts helps repair and build new muscle.
Potential downsides of eating many eggs
As mentioned earlier, there are some potential downsides to eating 20 eggs per week. These include:
– May negatively impact heart health markers – Eating so many eggs could potentially cause LDL cholesterol, triglycerides or oxidized LDL particles to rise excessively in some people. This could increase heart disease risk.
– Lack of variety unless diet is diverse – Relying on eggs alone means missing out on beneficial nutrients like unsaturated fats, vitamin C, fiber and antioxidants. Variety is key.
– Increased risk of developing type 2 diabetes – Some research has linked greater egg consumption with an increased risk of type 2 diabetes. Reasons are unclear but cholesterol has been suggested.
– Contains the allergen egg – Eggs are one of the most common food allergens, especially in children. High intake may increase allergy risk.
– Association with non-alcoholic fatty liver disease – A few studies show an association between eating more eggs and severity of NAFLD. More research is needed though.
So it’s important to keep the potential cons of high egg intake in mind. For most people eating a maximum of 12 eggs per week is more prudent.
Should dietary cholesterol be a concern?
For many decades there have been warnings about dietary cholesterol and limiting egg intake to reduce heart disease risk. But the effect of eggs on blood cholesterol and heart health is controversial.
Dietary cholesterol was once thought to significantly influence blood cholesterol levels. It’s now known saturated fats and trans fats have a much bigger effect.
Population studies show no association between moderate egg intake and heart disease or strokes. Controlled trials also report little effect from eggs on heart disease risk factors like LDL cholesterol and inflammation in most healthy people.
However, egg intake may cause a greater rise in cholesterol levels among those with diabetes, metabolic syndrome and insulin resistance. These people may want to limit dietary cholesterol.
Overall, for healthy people without cholesterol issues or diabetes, moderate egg intake up to 6-12 per week is considered safe by most experts. But limiting dietary cholesterol from other animal foods high in saturated fat is still recommended.
Are egg whites healthier than whole eggs?
Many people opt for egg whites instead of whole eggs in an effort to reduce fat, cholesterol and calorie intake. But are egg whites healthier and a better choice?
Egg whites are the clear liquid that surrounds the bright yellow egg yolk. Here is how they compare nutritionally to whole eggs:
– Egg whites are almost pure protein – About 12 grams per large egg white with minimal fat, carbs, vitamins or minerals.
– Whole eggs have higher fat content – Due to the yolk’s fat and cholesterol, a whole egg contains 5 grams fat and 200 mg cholesterol.
– Fat soluble vitamins only found in the yolk – This includes vitamins A, D, E and K, plus choline.
– Egg whites and whole eggs have the same protein quality and amino acid profile. The protein in both is complete and absorbable.
So while egg whites are very low in fat and contain no cholesterol, they lack many of the beneficial nutrients in the yolk. For most people, whole eggs really are healthier overall and more nutritious.
| Nutrient | Whole egg | Egg whites |
|---|---|---|
| Calories | 75 | 17 |
| Protein | 6 grams | 12 grams |
| Fat | 5 grams | 0 grams |
| Saturated fat | 1.5 grams | 0 grams |
| Cholesterol | 185 mg | 0 mg |
| Calcium | 25 mg | 1 mg |
| Iron | 0.5 mg | 0 mg |
| Vitamin A | 260 IU | 0 IU |
| Vitamin D | 44 IU | 0 IU |
Can eggs fit into a healthy diet?
Eggs can be part of a nutritious, balanced diet for most people when consumed in moderation. Here are some tips for fitting eggs into a healthy eating pattern:
– Limit egg intake to 6-12 per week if cholesterol is a concern – Restricting to just 3 egg yolks per week may help lower LDL levels.
– Choose whole eggs for more balanced nutrition – Unless cholesterol needs restricting, whole eggs are healthier overall.
– Include eggs as part of a varied diet – Combine eggs with plenty fruits, vegetables, whole grains, beans, fish and healthy fats. Don’t rely just on eggs.
– Use eggs to replace processed meats – Swapping out bacon, ham, sausage and deli meats for a few eggs boosts nutrition.
– Bake or poach eggs instead of frying – Cook eggs without adding extra oil or butter to reduce the fat and calorie content.
– Pair eggs with healthy sides – Fill an omelet with veggies or spinach instead of cheese. Enjoy eggs with avocado toast instead of hash browns.
So the answer is yes, eggs can be part of a healthy diet when consumed sensibly along with other nourishing foods. An intake of up to 6-12 eggs per week is considered safe for most people.
Conclusions
To summarize, according to current nutrition research:
– Up to 20 eggs per week is safe for most healthy people in the short term and unlikely to negatively impact cholesterol levels.
– However, eating this many eggs may increase potential risks long term, especially for those with certain health conditions like diabetes where dietary cholesterol intake should be limited.
– For optimal health, most adults should keep egg intake to no more than 12 per week as part of a varied diet. This level is not associated with increased risk of heart disease or stroke.
– People with normal cholesterol levels and no diabetes can safely eat 6-12 eggs per week as part of a balanced diet. Limiting intake may be prudent for those concerned with heart health.
– Dietary cholesterol has a modest impact on blood cholesterol levels, with saturated fat intake being more important to limit.
– Whole eggs have more balanced nutrition than just egg whites. But egg whites can be enjoyed occasionally by those needing to restrict cholesterol or fat intake.
– Eggs are rich in many nutrients and offer several health benefits when not consumed in excess. They can be part of an overall healthy diet.
So in moderation, eggs can be safely enjoyed as part of varied nutrition plan focused on whole foods and healthy fats. For most people there’s no need to limit eggs, but there’s likely no benefit to eating more than 6-12 per week either. As with most things in nutrition, moderation is key.
