When I started my nutrition practice 15 years ago, suggesting clients eat only egg whites was common. The logic was that since eggs contain cholesterol, excess cholesterol intake can increase LDL cholesterol, which is the bad cholesterol (1, 2, 3) .
A high LDL also increases the risk of developing heart disease. Does that mean, eating eggs can increase your risk of heart disease? This is not a simple yes/no answer, like many other questions on nutrition. Therefore, I'd like to break it down for you.
What is Cholesterol?
Cholesterol is a type of fat that plays a crucial role in our body (4, 5, 6). Our liver produces most of the cholesterol. However, the amount is not influenced by the cholesterol in our diet. Instead, the cholesterol levels in our body are more affected by the intake of saturated and trans fats.
Cholesterol is important for several functions, such as forming the structure of cell membranes, producing hormones, and making vitamin D (7, 8, 9, 10). It is also involved in the production of bile acids, which help with the digestion and excretion of fats. Interestingly, about 25% of the body's total cholesterol is in the brain. So you need cholesterol to stay sharp.
Can eggs Increase Cholesterol?
There's a common belief that eating eggs can raise your cholesterol levels and increase the risk of heart disease, but the truth is a little more complicated. While eggs contain cholesterol, research has shown that the cholesterol we get from food, like eggs, doesn’t have as big of an impact on our cholesterol levels as we once thought (11, 12, 13, 14, 15).
Our body makes most of the cholesterol, in the liver. The cholesterol we eat doesn’t affect this process much. Instead, it's the types of fats we eat, especially saturated fats and trans fats, that can raise cholesterol levels and affect heart health. How about coconut oil? Read on to know- can coconut oil increase cholesterol levels.
Many studies have shown that eating eggs doesn’t lead to higher cholesterol levels. Interestingly, recent research also highlights that eggs may actually increase the good cholesterol levels (16).
So, if you're worried about cholesterol, it’s more important to focus on the overall quality of your diet—like cutting back on processed foods and unhealthy fats—rather than avoiding foods like eggs that can be part of a healthy diet. Eggs are packed with protein, vitamins, and other nutrients good for your body!
How many Eggs a Day is Safe?
Many clients ask me "How many eggs should I eat a day?" The general answer is that for most people, eating 1 egg a day is perfectly healthy. It doesn’t significantly affect cholesterol levels or heart health.
Studies have shown that eating eggs regularly can actually improve your cholesterol profile by raising the "good" HDL cholesterol, which helps protect against heart disease. For most healthy adults, eating eggs won’t cause a spike in "bad" LDL cholesterol.
Should You Cut Back on Yolks If You Have High Cholesterol?
This is a common concern, but it's important to know that while egg yolks do contain cholesterol, they are not the main culprit in raising blood cholesterol levels. The bigger factor is the type of fats you consume—saturated fats and trans fats are the ones most likely to raise LDL (bad) cholesterol.
If you already have high cholesterol or other heart disease risk factors, you don’t necessarily need to cut out egg yolks completely. You can take 1 egg yolk a day. But if cholesterol is way to high and you have a heart disease then do not include egg yolks, until you reduce the LDL cholesterol.
Eggs-Nutrition Facts
Eggs provide a whole range of nutrients like:
Vitamin A for skin health and vision,
Vitamin D for bone health,
Choline which supports the brain development of the fetus,
Lutein and zeaxanthin reduce the risk of cataracts.
How much protein in 1 egg?
A large egg has about 6 grams of protein. Most of this protein is in the egg white, while the yolk also has a smaller amount. Eggs are a great source of high-quality protein, which helps with muscle growth, repair, and general health.
1 Egg Calories:]
Calories in an egg can vary depending on the size.
1 small egg = around 54 calories
1 large egg = around 70 calories
Can Eggs Increase Weight:
Eating eggs alone will not increase your weight. Interestingly, it's high protein can help you lose weight, if you are in a calorie deficit. Here are some tips to lose weight.
Take away:
An egg a day as part of a balanced diet is definitely good for health. So get the eggs cracking.
How to Cook Eggs?
Starting your day with a balanced breakfast is key to staying energized and focused. Combining carbs and protein makes for a well-rounded meal. Carbs give your brain the energy it needs, while protein helps keep you satisfied until your next meal. Here are some delicious egg-based breakfast ideas you can try!
Poached eggs with portobello mushrooms and toast.
Poached eggs do not need any added fat and are therefore lighter on your tummy. Portobello mushrooms are a good source of stable antioxidants and considered to lower the risk of cancer. It can be used as a meat substitute since it's a plant protein source. It also contains vitamin D.
Nutrition tip:
Did you know that exposing mushrooms to sunlight for 60 minutes can increase its vitamin D content?
Broccoli and egg salad
I was a little apprehensive to try this combo, but I was quite surprised. This simple salad is protein-rich and can be served hot or cold. You can pack this for your lunch or have it for dinner.
Here are some Broccoli facts:
Broccoli is a good source of plant protein and it also provides Calcium, Nitrates and Vitamin C.
Ingredients:
Broccoli - 1 cup
Boiled and diced egg - 2
Garlic - 3/4 cloves
Salt
Pepper
Instructions:
Saute garlic in oil until it is translucent.
Add broccoli florets and continue sautéing until crisp and cooked.
Add cubed eggs, salt and pepper.
You can also add lemon mustard dressing before you serve the salad.
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