Photo: Kyle Roxas

Is 3 eggs a day too much?

Eggs are a wonderful source of nutrition. Two to three eggs a day can be safely eaten as long as they are eaten as part of a healthy diet.

amdietetics.com - How many eggs is it safe to eat? - AM Dietetics

Can you have flavored water on keto?

If your plain old water could use a little oomph, try making keto-friendly fruit-infused water. Fruit-infused waters are a great alternative to...

Last updated Oct 27, 2021

How long does it take for fat to leave the body?

The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with...

Last updated Jun 14, 2018

Promotion

by Anne Myers-Wright RD/APD

Posted on Feb 8, 01:45 PM in Health and Well Being and Weight Concerns. No comments. When they coined the phrase, “good things come in small packages”, they definitely must have been thinking about eggs. When it comes to nutritional value, eggs are action-packed with good quality protein, vitamins, minerals and healthy omega -3 fats. Despite this, the health benefits and risks of eating eggs have been debated for many years. The elephant in the room has always been that a single large egg contains around 187mg of cholesterol.

The Cholesterol Issue

In the past, we were told to restrict the number of eggs we eat in a day, because people thought that foods high in cholesterol raised blood cholesterol, leading to heart disease. In fact, in most healthy people, eating more dietary cholesterol has little effect on blood cholesterol levels. Most cholesterol in the blood is actually made by the liver. The liver has a clever way of balancing how much cholesterol is in your blood by producing more or less depending on how much is coming from your food. Saturated and trans-fats in the diet have a bigger impact on blood cholesterol. An egg contains only about 1.5 g of saturated fat and no trans-fat at all.

How many eggs are safe?

The CSIRO in Australia (1), has shown that if eggs are eaten daily (2 eggs a day over 12 weeks) as part of a kilojoule controlled weight loss diet there are no negative effects on cholesterol levels. Similarly, a number of US studies (2) have shown that when 3 eggs a day are included in the diet there is even an improvement in blood cholesterol profiles because of the healthy omega 3 fat content. There have been some questions around egg intake for people with Type 2 Diabetes. A new study published in December last year (3) showed that for people with Type 2 Diabetes, including two eggs a day in the diet over twelve weeks had no negative impact on cholesterol levels. So it looks like at least 2-3 eggs per day is safe to eat.

What’s the catch?

Three eggs a day is perfectly fine to eat, but it is important to look at the rest of the diet. If your background diet is high in saturated fat this can affect the degree to which blood cholesterol is increased when more dietary cholesterol is eaten. The key here is, therefore, to make sure that your eggs are being eaten as part of a healthy diet that’s also low in saturated fat.

Summary

Eggs are a wonderful source of nutrition. Two to three eggs a day can be safely eaten as long as they are eaten as part of a healthy diet.

References:

1. Australians’ usual egg consumption. Analysis of the CSIRO Healthy Diet Score 2016. Prepared by: Gilly Hendrie, Danielle Baird, and Manny Noakes 2. DiMarco DM et al. 2017. Intake of up to 3 Eggs/Day Increases HDL Cholesterol and Plasma Choline While Plasma Trimethylamine-N-oxide is Unchanged in a Healthy Population .Lipids 3. Njike VY et al. 2016. Egg ingestion in adults with type 2 diabetes: effects on glycemic control, anthropometry, and diet quality-a randomized, controlled, crossover trial. BMJ Open Diabetes Res Care. Dec 22;4(1)

Why do I weigh so much but don't look it?

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical...

Last updated Jun 5, 2020

What is the healthiest oil to make pancakes with?

Healthy Kind of Oil to Use in Pancakes Olive Oil. Olive oil is a great alternative because it is high in monounsaturated fatty acids, healthy fats...

Last updated Jul 23, 2022

Promotion

Can egg diet reduce belly fat?

People on weight loss plans worry about the calories in an egg. While you cannot lose weight simply by eating eggs, they're a great protein source in any diet. Eggs are an excellent food at any time of the day. They have health and nutrition benefits for everyone, but they especially help people trying to lose weight.

medicinenet.com - Can You Lose Belly Fat and Weight by Eating Eggs? - MedicineNet

Eggs for losing weight

Weight loss happens when your daily calorie intake is less than the calories you use during your day. Eggs help in any weight loss plan. Losing weight is a goal for many people with obesity and overweight. Weight loss happens when your daily calorie intake is less than the calories you use during your day. Many types of food are promoted and prohibited by diet plans. People on weight loss plans worry about the calories in an egg. While you cannot lose weight simply by eating eggs, they're a great protein source in any diet. Eggs are an excellent food at any time of the day. They have health and nutrition benefits for everyone, but they especially help people trying to lose weight. Eggs are a protein food. They provide several other nutrients of value, too. Proteins are considered valuable for weight loss efforts. Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight. Such diets provide 25% of total calories from protein, 30% of total calories from fat, and 45% from carbohydrates. Eggs can be a valuable part of such a diet plan as they provide complete proteins without too many calories. A snack with two boiled eggs will provide you with 12 grams of protein and only 150 calories. You can add some vegetables to provide dietary fiber and bulk to your meal without increasing its energy content. The protein will keep you feeling full for a long time and keep you from cheating on your diet.

What coffee can I drink on keto?

Black coffee contains zero carbs, and is an ideal beverage to drink on keto as long as you don't drink enough to suffer excess caffeine side...

Last updated Jan 30, 2022

Are tomatoes inflammatory?

There's another misconception out there about tomatoes and other nightshades: That they cause inflammation. (Spoiler: They don't.) Sep 7, 2021

Last updated Jan 24, 2022

Promotion

Is bacon OK once a week?

In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. Therefore, keeping your...

Last updated Feb 10, 2022

Promotion

Can you pan fry frozen shrimp?

You can go straight from the freezer to the pan with your shrimp, making cooking quick and easy. Just make sure your shrimp have the EZ Peel label...

Last updated Sep 17, 2021