Eggs: from diet enemy to nutritional powerhouse - how many should you eat?

"In the 1960s and 1970s, eggs were widely believed to harm heart health. This was mainly because it was found that a high blood cholesterol level increased the risk of heart disease and eggs are rich in cholesterol. However, we now understand that saturated fats found in food items such as red meat, butter, cheese and full-fat dairy products have a more pronounced impact on blood cholesterol levels than the cholesterol present in eggs. Essentially, eggs were unfairly demonized at the initial stage," explains Bonnie Liebman, the Nutrition Director at the Center for Science in the Public Interest, in an interview with The Washington Post.

How often should we eat eggs?

Still, some core guidelines regarding egg consumption are unchanged. Caution is advised and the individual's health status should determine their egg intake. According to the American Heart Association, most individuals can consume one egg daily.

However, those grappling with high blood cholesterol, diabetes, or at risk of heart failure, should restrict their consumption to only two or three eggs per week. This is irrespective of whether they are on medication to manage cholesterol or blood pressure.

Elderly individuals whose cholesterol levels are normal can safely consume up to two eggs per day.

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Why are eggs not as dangerous as we assumed?

An egg contains approximately 185 mg of cholesterol, concentrated solely in its yolk. Scientists assert that to assess the harm (or lack thereof) of such a large cholesterol quantity, it’s crucial to differentiate between dietary cholesterol ('pre-existing' cholesterol in food) and cholesterol generated in the body from saturated fats intake.

"Many people don’t realize that saturated fats have double the impact on blood cholesterol levels than dietary cholesterol itself," narrates Donald Hensrud, Professor of Preventive Medicine and Nutrition at Mayo Clinic College of Medicine and a Consultant at Mayo Clinic's Internal Medicine department.

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However, this doesn't imply that dietary cholesterol is totally harmless. Both dietary cholesterol and saturated fats can combine to intensify the risk factor. Egg consumption alongside common add-ons such as bacon, sausages, or buttered toast is particularly risky.