How many eggs can I eat per day?
Many believe that, despite the benefits of eggs, it is strictly not recommended to eat more than 3-4 pieces per day, otherwise the blood cholesterol level will rise, which in turn will lead to cardiovascular diseases.
The origins of this myth are clear - each egg does contain 200 mg of cholesterol and 5 grams of fat. But everything is not so simple, and the consumption of eggs is not related to the level of cholesterol in the blood, no matter how many eggs you eat.
Cholesterol - benefit or harm?
It is important to understand that cholesterol is necessary for the body to maintain immune functions and for the production of a number of hormones( eg, cortisol and testosterone).In fact, every day the liver of a healthy person produces several times more cholesterol than can be eaten with a dozen eggs.
High cholesterol in the blood is really dangerous to health, but its connection with the eaten eggs is minimal. Studies show that chicken eggs do not increase the level of bad cholesterol in the blood - the body adapts to a diet, starting to produce less cholesterol( 1).
Effect of eggs on cholesterol level
There are many scientific studies showing that in healthy people the consumption of chicken eggs, even in a fairly large amount( 3 per day), does not affect either the total cholesterol level in the blood or the level of "bad" cholesterolin particular.
Despite the fact that about 30% of the subjects daily consumption of eggs caused some increase in cholesterol, however, the increase was extremely insignificant( 2),( 3).At the same time, these same scientific studies have shown that chicken eggs increased the level of "good" cholesterol.
How to cook eggs?
The second myth about eggs is that they are recommended to drink raw. However, raw egg white is much worse absorbed and overloads the stomach, not to mention the fact that the danger of salmonellosis is significantly increased. Before eating eggs, it is best to boil.
- Thoroughly rinse the eggs with .Remember that pathogens from egg shells can easily enter the stomach and cause various( very unpleasant) digestive problems. Before cooking eggs, it is highly recommended to thoroughly wash them in hot water with soap.
- Place the eggs in a saucepan with cold water .In order to properly cook eggs, the water temperature should rise gradually. That is why eggs for cooking are placed in a cold, and not in hot water. The height of the water level should completely cover the eggs.
- Bring the water to boiling slowly. If you cook only 2-3 eggs, it is more practical to use a small pot for cooking - this will speed up the process of bringing cold water to boil. The large saucepan will be heated for more than 5 minutes.
- Detect the cooking time of .The main secret of cooking chicken eggs is a clear observance of the time they are in boiling water( see the egg boiling time table below).When cooking "by eye" you risk either not to digest eggs, or digest them and get an excessively dry yolk.
|Desired result||Egg boiling time( after boiling water)|
|Soft-boiled eggs||2-3 minutes|
|Eggs in a bag||4 minutes|
|Hard-boiled eggs||7-8 minutes|
What is more useful - protein or yolk?
The third popular myth about eggs is that you only need to eat protein, but not yolk, as it contains cholesterol, which is harmful to your health. However, it is better to think about the composition of other food products, for example, meat semi-finished products and sausages, than to be afraid of ordinary chicken eggs.
One whole large egg weighing 50 g, hard boiled, contains about 75 calories, 5 grams of fat( of which 1.9 g - monounsaturated fatty acids, 1.5 g - saturated), 0.5 g carbohydrates and 6.5 g protein. In addition, this egg contains 3% of daily calcium, 4% of zinc and 5% of iron.
Maximum egg dose per day
The aforementioned scientific studies implied the regular consumption of three whole chicken eggs per day. It was proved that this dose does not have a negative effect on the body and human health. However, it is impossible to say what happens when this number is exceeded.
It is important to remind that eggs are not the same - on poultry farms, hens are fed differently and practically immobilized, which affects the composition of eggs( and, above all, on the balance of fatty acids).More preferable to eating eggs, obtained from chickens "free-range."
Thanks to its unique composition, eggs can be considered one of the most useful foods. Myths about their harm are not confirmed by studies, and the egg yolk cholesterol is proven not to raise the level of cholesterol in the blood with the use of about three chicken eggs a day.
- Rethinking dietary cholesterol, source
- Daily egg consumption in hyperlipidemic adults, source
- Egg consumption and endothelial function, source