- 1 August 2023
Eggs Myth
Are Eggs Healthy? Do Eggs Raise Cholesterol Level?
People who are concerned about health and cholesterol often wonder if it’s OK to eat eggs, as egg yolk is rich in cholesterol.
Generally, the research showed the cholesterol in eggs does not have a significant impact on blood cholesterol levels for the majority of healthy individuals.
In fact, eggs are a nutritious whole food which are affordable by everyone and good source of protein and contain other nutrients such as carotenoids, Vitamin B12, vitamin D, selenium and choline.
How Many Eggs Can I Eat in a Day?
The number of eggs you can safely eat in a day depends on various factors, including your overall diet, body metabolism, and individual tolerance. In the past, we were recommended to limit egg consumption due to their cholesterol content.
According to the American Heart Association (AHA) and the Dietary Guidelines for Americans, there is no specific limit on the number of eggs you should consume in a day, as long as they are part of a balanced diet. However, they recommend focusing on the overall quality of your diet.
When eating eggs, it is also important to be mindful of the foods you eat alongside them such as, white bread, butter, salt, and/or processed meats like bacon or sausages, which contain high saturated fat and trans fat that are not so good for our blood glucose and hearts.
Cholesterol Risks in Focus: Navigating Variations Across Groups
However, some people should limit the number of eggs intake, due to evidence showing an association between eating more than 7 eggs a week and an increased risk of CVD in people with Type 2 Diabetes. The heart Foundation recommends for those living with Type 2 Diabetes to limit intake no more than 7 eggs per week.
People with high cholesterol levels are recommended to limit their dietary cholesterol intake to no more than 300 mg per day and also pay special attention to intake of saturated fat and trans fat. However, it’s important to note that dietary cholesterol has a different impact on individuals, and some people are more sensitive to its effects than others.
Egg Whites vs Whole Egg - Which Is Better?
| Egg White | Whole Egg (53g) | *Sources from Health Promotion Board |
|---|---|---|
| Energy (kcal) | 13.23 | 71.47 |
| Protein (g) | 3.2 | 5.95 |
| Total Fat (g) | 0.0 | 5.12 |
| Saturated Fat (g) | 0.0 | 1.48 |
| Cholesterol (mg) | 0.0 | 177.5 |
Only eating egg whites has become popular with people who want to avoid excess cholesterol. But taking both the fat and protein can slow down the blood sugar levels into the bloodstream. Eating fat helps to provide a feeling of fullness and can slow down the absorption of food in the digestive system. However, it’s important to note that when you consume only the egg white, you may miss out on important nutrients that are found in the yolk. According to the American Egg Board, egg whites do have some high-quality protein, riboflavin and selenium, but a big proportion of an egg’s nutrients is found in the yolk.
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