Let’s talk about whole eggs. Eggs are one of the foods I would call a “superfood”. They pack an immense amount of nutrients in just 50 grams (the size of a large egg in the US).
Over the past decade eggs have gotten a bad reputation due to the amount of cholesterol in the egg yolk. One large egg has about 212 mg of cholesterol, which is over half of the 300 mg daily recommended intake.
People used to believe that the higher the intake of cholesterol, the higher the cholesterol in the bloodstream. However, lucky for us, it is not that simple. The liver can regulate the amount of cholesterol it produces. In other words if we eat foods high is cholesterol, such as eggs, the liver will produce less cholesterol.
The usual recommendation was to eat a max of 6 egg yolks per week but there is actually little evidence to support this.
In many studies actually the amount of HDL cholesterol (good cholesterol) of people eating whole eggs increased, while the LDL cholesterol (bad cholesterol) remained the same or increased slightly in about 30% of the people.
It is important to remember that eggs are much more than just cholesterol. Eggs are loaded with very high quality protein and about 45% of the protein is in the yolk. So, if you think that by eating one egg white you are eating 6 grams of protein (the amount of protein in a whole egg) you are very much wrong. This protein is important for muscle mass and bone health.
Eggs are very high in Luthein and Zeathanzine, both nutrients important in reducing the risk of eye diseases, such as cataracts and macular degeneration. Also, eggs have a very high amount of Choline, a nutrient that 90% of people lack. The role of choline includes muscle memory and control. Choline has been proven to reduce the risk of neural tube defects, and fatty liver. Moreover, eggs make to fill fuller longer which reduce the risk of choosing poor food choices.
Now, the question is how much is too much?
There are no significant studies showing benefits when eating more than 3 eggs per day so I would stick to 3 eggs max. If you need more then only use eggs whites. Moreover, I encourage you to choose eggs with Omega 3’s, and even better Pasture eggs. These are from hens that live in their natural habitats and eat insects and animals they find, in other words, they eat and live what they should. These have a higher vitamin A and E content, higher beta carotene, higher Omega 3’s, less cholesterol, and less saturated fat. They are worth the extra bucks!
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