Eggs are easy to eat, can be adapted to any meal, and affordable. They are extremely nutritious with multiple vitamins, minerals, and contain a considerable amount of protein for how small they are.
Over the past few decades, eggs have gotten a bad reputation because of their high cholesterol content (approximately 200mg for a large egg). The American Heart Association (AHA) recommends that healthy adults have a total daily cholesterol limit of 300mg. So that basically means that if you have 2 eggs a day, you are going over your daily threshold of cholesterol.
People began to believe that if they went over their daily recommended amount of cholesterol, that it would raise their chances of obtaining heart disease. But the body doesn’t work that way. The more cholesterol you digest, the less your body produces instead.
How your body regulates cholesterol
Most people probably don’t know that the liver produces 1-2 g of cholesterol every day (that’s 5-10 times the cholesterol in one egg). Here’s the interesting twist… when you eat more cholesterol from foods like eggs, your body makes less of it. And when you eat less cholesterol from foods like eggs, your liver compensates by making more.
Every person regulates their cholesterol like a thermostat. It’s determined by your genetics, exercise habits, and stress levels. Diet plays a minimal role contrary to popular belief. And another thing…. CHOLESTEROL ISN’T THAT BAD FOR YOU.
Cholesterol is an important part of the body. It is used for the production of most hormones including testosterone, estrogen, and cortisol. Without cholesterol, we couldn’t live.
There have been many studies that look at egg consumption and the correlation of heart disease. These studies show that included hundreds of thousands of people, steadily report that people who eat eggs are no more likely to develop heart disease.
How do we know how much is too much?
Unfortunately, I haven’t come across studies where people were given more than 3 eggs per day. It’s possible that eating more could have a negative effect on health, but it’s unlikely.
It appears that the reaction to whole egg consumption depends on the person and their genetics. If you have people in your family that have high cholesterol, then that would be a good time to get it checked by a doctor and then have it regulated with medication.
Not all eggs are created equal
You have to keep in mind that not all eggs are the same. Majority of eggs in the supermarket are from chickens that are in factories and fed nothing but grain diets. Eggs that are nutrient enriched come from chickens that are free on the pasture and not caged. Eggs from the pasture are much higher in Omega-3s along with other important vitamins.
In conclusion, eating up to 3 eggs per day is perfectly safe. I personally eat 4-5 eggs per day, I have never had a cholesterol problem, and I am healthy as ever.
In my opinion, eggs are one of the most complete and healthiest foods in the world.