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How many eggs can we eat without worries?

In the opinion of many, eggs are the main culprit for a high level of cholesterol, and they are the destroyer of the circulation system. Eggs are removed from the diet as soon as medical result showing high cholesterol is received. However, the newest research results prove that eggs are not as damaging to health as commonly considered.

Source: Flickr.com
Source: @joefoodie/Flickr.com

Up to this day, when considering the potential of heart and circulatory system, many people ask how dangerous it is to eat eggs. The reason for this concern is valid, as conflicting opinions are constantly published regarding egg consumption. According to the common belief, eggs are still regarded as an unhealthy cholesterol bomb because of their yolk. However, the newest research results don’t support this belief – announces an article published on the Livescience.com portal.

A study summarizing the result of 17 “egg research” results came to the conclusion that consuming an egg per day won’t raise the risk of coronary artery disease or stroke in healthy people. This result correlates with the results of most wide range group research studying the effects of diet and lifestyle habits on health. So, how have eggs become a scapegoat?

Cholesterol and saturated fats

Experts recommend avoiding eating eggs mainly because cholesterol found in the egg yolk considerably raises the level of “bad” cholesterol in the blood (LDL or low density lipoprotein), which leads to arteriosclerosis and heart diseases.

Cholesterol is an important natural element in human and animal cells, partly produced by the cells and partly taken in with foods. In normal cases, the production of cholesterol is reduced as a result of cholesterol intake; however, a diet rich in fats of animal origin may overturn this balance.

The „bad” LDL cholesterol contains not only cholesterol molecules, but also saturated fatty acids, which greatly influence the level of LDL cholesterol in the plasma. Eggs are rich in cholesterol indeed (186 mg per egg, 184 mg found in the yolk), but they contain a low amount of saturated fatty acids. It is probably due to the low fatty acid content that eggs, as part of a balanced diet, won’t raise the risk of heart diseases. This is proved by results showing that by simply reducing the intake of saturated fatty acids the level of „bad” cholesterol will decrease.

There should be no problem unless we eat eggs with ham or grilled sausages

According to the article, if we don’t eat eggs with foods rich in saturated fats such as buttered toast, roasted ham, bacon or grilled sausages, there won’t be any problems.

The actual recommendation refers to the amount of cholesterol intake rather than the number of eggs eaten per day. A healthy adult’s daily cholesterol intake shouldn’t be more than 300 mg, whereas a high LDL level or heart disease patient should eat only 200 mg cholesterol per day. One egg per day fits into this frame of recommendation.

Because of the vitally important amino-acids, easily absorbed proteins, Vitamin D, the antioxidant lutein, zeaxantin and colin found in eggs, we shouldn’t renounce consuming this easy to prepare, versatile food.