Are eggs healthy or unhealthy? After all, statements circulate on the net such as that eating eggs would be as bad for your health as actively smoking them. Whether this is true, whether eggs are healthy or unhealthy and what science has to say about it, you can find out in this article.
In the last years pretty much all different foods have come into disrepute … quite particularly however thereby animal food such as meat, milk products and also the eggs.
According to some reports, eating eggs in this way is even more harmful than smoking, arguing that eggs are so full of cholesterol and this is enormously bad for our health.
On the other hand, eggs are also a popular fitness food that is full of high-quality fats and proteins ..
So what are we looking at with the egg?
Whether eggs are healthy or unhealthy, whether eggs increase the risk of heart attacks and strokes, and what’s up with blood cholesterol, we’ll now discuss all of that here.
How much eggs are healthy? Are eggs unhealthy? What does the body of research say about egg and cholesterol?
- Are eggs healthy or unhealthy?
- Egg Cholesterol
- How many eggs per day/per week – Conclusion
Are eggs healthy or unhealthy?
Let’s start from the beginning ..
Eggs are easily accessible, cheap and usually a very tasty food, which is also very rich in protein.
One egg contains an average of 160 mg of cholesterol, ca. 7 g protein, high-quality and many essential amino acids, many vitamins and minerals.
The contents materials of the egg are not at all so wrong thus already times.
Still, there are some factors in the egg that can actually make you sick ..
Healthy people can metabolize eggs well and without problems and derive health benefits from eggs, while this may be somewhat different for pre-diseased individuals.
In people with, for example, histamine intolerance or. Histamine intolerance can cause problems if you eat raw eggs.
As soon as the egg is cooked, however, there should be no more problems here. 1
However, that is not the real problem around the egg ..
In fact, you can find recent studies from 2019 that suggest people who consume more eggs have a higher risk of having a heart attack or stroke. 2
Here is a statement from the National Heart, Lung, and Blood Institute: 3
These are of course serious accusations and do not read well at all, and scary results like these are often exploited in the media.
Exactly in such a way it happened then also to the poor egg ..
Are eggs the yellow of the egg . we find out!
However, the big question is whether we are talking about causality or only correlation.
We don’t know, for example, what the diet of these people was like, how much exercise they did, whether they were active in weight training or not, what their average body fat percentage was, or how much sleep they got each night.
All this has not been taken into account here, and basically it can be very difficult ..
Yet the big problem with eggs seems to be cholesterol.
Already 2 eggs contain more than the daily recommended amount of cholesterol .
Two eggs have already more than 300 mg cholesterol and so it is no wonder that one ends up very quickly above the maximum daily recommendation for cholesterol intake.
So the question is rightly asked, are eggs healthy or unhealthy and how many eggs a day can you really eat before it becomes problematic??
So now let’s take a closer look at the issue of cholesterol and try to figure out if it is a problem for us.
At this point it should be noted that the egg white contains exactly 0 mg of cholesterol, while the yolk contains all the cholesterol.
Eggs contain all the nutrients and ingredients to build a small bird – nutrients that are good for us, too.
These are for example:
Eggs are therefore a very rich food and all these are also very good nutrients for muscle building.
If there were not the one problem child ..
The one nutrient, which is demonized in many mouths and in the media, is the cholesterol, which we have already mentioned here and which is present in quite high quantities in eggs.
More about this and the study situation now here.
Cholesterol egg – What is cholesterol??
Cholesterol is a fat-like substance found in every cell of the body. It is responsible for the production of many hormones, such as testosterone.
In fact, our bodies actually produce 1 to 2 grams of it themselves each day.
Cholesterol is transported through the body by two types of carriers, of which you have certainly heard:
If there is too much LDL cholesterol in the blood, it will be deposited in the walls of the blood vessels. The blood can then from an undetermined time no longer flow properly and it threatens a stroke or heart attack.
Very bad therefore.
HDL cholesterol, on the other hand, cleans the walls of the blood vessels and transports LDL cholesterol to the liver.
The tasks of HDL and LDL at a glance
The key question of whether eggs are healthy or unhealthy must now consequently be:
What influence does the consumption of eggs have on one’s own values??
Here are some exciting study results ..
Eggs Cholesterol Study – What Science Says
The majority of studies and literature clearly tends in the direction that the consumption of eggs does NOT influence one’s own values.
Some studies on this:
The reason for this lies in the adaptation of the body.
If more is supplied through the diet, the body simply produces less itself. If we eat less, our body produces more cholesterol.
Seems like we have been lucky again!
But there are exceptions.
People with pre-existing conditions such as type 2 diabetes, pre-existing cardiovascular disease, or people with an overall rather unhealthy lifestyle and diet probably shouldn’t eat too many eggs a day.
Over a period of 3 weeks, 21 diabetics were given an additional 800 mg of cholesterol per day and here the LDL cholesterol actually increased. 8
In addition it must be said however again that also also with before-ill humans likewise the HDL values with to rise. 9 10
What do we learn from this?
Dhe moderate consumption of eggs is with a balanced nutrition at all no problem and is probably rather health-promoting. 11 12
Eggs are a great source of protein that can be used to quickly and easily add high quality protein to a traditional meal.
Now you should certainly not eat directly between 20 to 30 eggs every single day, but between 1 to 4 eggs a day will be absolutely no problem.
For many delicious recipes and more science behind your own diet, I can also only recommend the Fitness Fibel cookbook – Vegan& Vegetarian to the heart:
101 vegan/vegetarian recipes
How you can eat without meat and as a vegetarian or. Vegan delicious and with variety build muscles, lose targeted fat and optimize your diet according to the latest science!
How many eggs per day/per week – Conclusion
Eggs are a great source of protein, high-quality fats and other important essential nutrients. Their association with high cholesterol and cardiovascular disease is greatly exaggerated in the process.
Neither are eggs poison, nor is regular eating of eggs similar to active smoking. These are comparisons that are completely exaggerated and taken out of context.
In the end, it all depends on the overall lifestyle and how one’s diet looks as a whole.
In the literature and study situation no causal connection between the consumption of eggs and the risk for cardiovascular diseases can be found in healthy humans.
There is no such thing as bad or good food per se.
The dose makes the poison. Even with eggs.
So you can continue to include eggs in your diet – completely free of fear or misleading myths.
Do you like to eat eggs regularly?
Let me know in the comments!