Eggs, how much is recommended to consume?

Desserts

Eggs are a very versatile and popular food that for a long time remained next to the group of ingredients whose consumption we must moderate due to its richness in cholesterol, however, the panorama in this regard has changed a lot and today it is worth asking ourselves again, how much is recommended to consume?

Three eggs a week?

For a long time we heard this recommendation that limited the intake of whole eggs (yolk and white), to three units a week in order to take care of health and eat a healthy diet.

This recommendation was based on the fact that a high consumption of eggs could offer an excess of cholesterol to the diet and thus, favor the development of cardiovascular diseases associated with a high level of this lipid in the body.

In addition, eggs are a source of fat and protein and within the former, there is a considerable percentage of saturated fat or animal origin.

For these main reasons, egg consumption was always limited in the nutritional recommendations, and even more so, for people with cardiovascular problems or dyslipidemia.

Things have changed

Science has shown many original data in recent years that allow us to affirm that things have changed remarkably with respect to egg consumption.

In the first place, as we have commented previously, the cholesterol we ingest has little influence on the levels of this compound in the body, therefore, limiting the intake of eggs to prevent or reverse high blood cholesterol could help little.

Also, the new Dietary Guidelines for Americans no longer present limits for daily cholesterol intake, all of which indicates that the consumption of this lipid is little related to health problems in our body.

In addition, a study published in the scientific journal Circulation has shown that the consumption of up to 6 eggs a week does not increase the risk of cardiovascular disease in healthy people, and may be different in those with heart disease.

Similarly, researchers from the Harvard School of Public Health concluded that a daily egg intake was not associated with an increased risk of coronary heart disease or stroke, but that an increased risk was only observed in diabetic subjects.

For all this, things have changed a lot and today, the recommendation to limit the intake of eggs to 3 units per week has become obsolete if we analyze the scientific evidence on which this advice was based.

How many eggs is it advisable to eat?

Taking into account all of the above, the Harvard School of Public Health considers the intake of one egg a day appropriate in healthy people, but limits the intake to 3 egg yolks a week in those with cardiovascular risk or diabetes.

Something similar advises the Mayo Clinic, which points out that healthy people would not affect their health with the intake of 7 eggs a week, while if they have diabetes, it would be advisable to reduce this amount.

So, we can see that most of the current recommendations speak of a daily egg without any inconvenience, but that, in case of suffering from certain diseases such as diabetes, it would be advisable to reduce the intake of egg yolks, although we can continue consuming its clear daily without problems.

Perhaps, the most important thing to take advantage of the consumption of eggs that has many benefits to offer, would be to eat a balanced diet and healthy habits in general that reduce the risk of suffering from all kinds of diseases.

Likewise, we must not forget the way the egg is cooked and the preparations in which it is consumed, since a fried egg with bacon will not be the same as an egg with vegetables in a salad.

Clearly, there are many other factors that can condition the intake of eggs that today we know, has been mistreated for a long time unfairly and today, we no longer have to greatly limit its intake, but rather, we can consume an egg daily without problems.

Consulted bibliography | Dietary Guidelines for Americans, 2015-2020, eight edition; Circulation. 2008 Jan 29; 117 (4): 512-6. doi: 10.1161 / CIRCULATIONAHA.107.734210. Epub 2008 Jan 14; JAMA. 1999 Apr 21; 281 (15): 1387-94 .; Harvard School of Public Health and Mayo Clinic.
Directly to the Palate | The egg, an unfairly mistreated ingredient
Image | Pixabay and iStock

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