How Many Eggs Are Safe to Eat
Breakfast, arguably the most important meal of the day, is often plagued by controversy, from sugar replacements to dairy consumption. Eggs find their way into the dietary debate almost every year with contradicting and overly confident suggestions.
What is the truth; are eggs good or bad for your health? In fact, there is no definitive answer to this conundrum. Most advice on the number of eggs you consume seems to depend on the individual’s health and personal dietary concerns rather than on a general principle.
However, to discover whether eggs are safe as a regular breakfast item or should be limited to only a couple of meals per week, this article will discuss current research and findings. By the end of this reading, you should know if eggs are an appropriate choice for early risers.
As of this writing, there are no current and universal egg recommendations, which is not surprising given the continual shifts in beliefs. Several decades ago, people believed that consuming any more than two to three eggs per week could have detrimental effects on your cholesterol levels, but that was before researchers understood the difference between bad and good cholesterol.
Bad cholesterol, or low-density lipoprotein, is dangerous. Bad LDL can lead to higher risks of heart disease and stroke. The early assumptions were that all cholesterol fell into this category, but now researchers know differently.
Good cholesterol, or high-density lipoprotein, does not contribute to heart disease or risks of stroke. Good HDL actually absorbs bad cholesterol and takes it back to the liver to be discarded. High levels of HDL can lower the risks associated with LDL.
Eggs contain good cholesterol. Therefore, more recent suggestions state that a healthy individual can safely eat between two and three eggs per day; although, this is not a universally accepted suggestion. Under these guidelines, a person could consume between 14 and 21 eggs per week. Many argue that this number is too high, suggesting that people stick to the lower end of the spectrum and preferably consume no more than 12 eggs per week. What are you to do?
Personal Dietary Decisions
While there are no current recommendations on the number of eggs you can or should consume each week, there are suggestions on the total amount of saturated fat. Saturated fat contributes more to LDL than dietary cholesterol, which is why people concern themselves with egg consumption.
Eggs contain high levels of dietary cholesterol, but as discussed that cholesterol is primarily good. What you need to concern yourself with is the amount of saturated fats in eggs.
Egg yolks contain the saturated fat and cholesterol you need to avoid. Many doctors recommend that people with heart disease, high cholesterol, or a greater risk of diagnosis limit their yolk intake to no more than four per week. However, that recommendation also sets limits on all other forms of saturated fat consumption.
While most doctors recommend limiting egg yolks for those at greater risk of certain conditions, they also suggest that egg whites are an excellent source of protein and good cholesterol. However, cooking methods still matter. When making eggs, choose drier cooking methods, like pan-frying with a cooking spray, poaching, or boiling. Also, limit or avoid the use of salt. Add flavor, instead, with veggies.
When it comes to breakfast, the number of eggs you consume is not as significant as how you cook them and what part of the egg you eat. People with a greater risk of heart disease or stroke should avoid eating the yolk and oily or greasy cooking methods in general.