4 side effects of eating too many eggs

1. Health benefits of eggs

Eggs are a low-calorie food, each containing 6g of protein, a surprisingly high amount of monounsaturated fat, brain-boosting choline as well as lutein and zeaxanthin, two antioxidants known to support eye health support.

Eggs contain no sugar and are naturally low in sodium. Some studies also show that people who eat eggs are likely to eat a healthy diet rich in important nutrients, such as fiber, vitamins and minerals.

Doctor. While recent studies have yet to provide a consistent answer, the average healthy person probably won’t be harmed by eating seven eggs, says Howard LeWine, Editor-in-Chief, Harvard Men’s Health Watch. per week. In fact, eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, and minerals. They also contain nutrients, such as lutein and zeaxanthin, which are good for the eyes, and choline, which helps support the brain and nervous system.

However, many different factors can influence egg production, which should be limited to each individual. If you have heart disease or diabetes, talk to your doctor to determine how many eggs are best for you.

2. Side effects of eating too many eggs every day

If you eat too many eggs, you can experience unpredictable side effects. Below are some possible side effects that are more likely to occur if you have a habit of eating too many eggs, more than 12 eggs per week.

Too much cholesterol

There is still much debate about whether eggs increase cholesterol or not. For decades, experts believed that the cholesterol in egg yolks directly contributed to increased blood cholesterol, however, it now appears that other factors in diet and health history may be at play. stronger impact.

Eggs contain high amounts of cholesterol, about 190 mg per egg, whereas previous cholesterol guidelines recommended no more than 300 mg of dietary cholesterol per day. Also, depending on other foods in the diet, it is possible to quickly exceed the daily cholesterol guideline by eating many eggs each day.

Increases the risk of heart disease

Most experts agree that an egg a day does not appear to increase the risk of heart disease. In fact, a large study of half a million adults in China found that eating one egg a day reduced the risk of developing cardiovascular disease.

But eating 3 or 4 eggs regularly every morning may be a different story. A 2019 study found that eating more than 300mg of cholesterol per day was associated with a 17% higher risk of cardiovascular disease and an 18% higher risk of death. A large 2022 meta-analysis published in the journal Circulation concluded that higher daily egg consumption and high total dietary cholesterol are associated with an increased risk of cardiovascular disease and death. higher. Therefore, heart experts recommend eating eggs in moderation to be good for heart health.

May gain weight

If you regularly eat breakfast with eggs and foods such as sausages, mashed potatoes, sugary pancakes, creamy coffee… it can make your body heavy due to high calorie consumption.

For optimal health and weight, try adding more nutrients to your eggs like fresh spinach, diced bell peppers or sliced ​​cherry tomatoes for fewer calories. Or you can fry or fry eggs with heart-healthy fats like butter or olive oil.

Increased risk of diabetes

It’s possible that eating lots of eggs also increases the risk of another chronic disease. In a 2009 study in the journal Diabetes Care, people who ate more than seven eggs per week had a higher risk of type 2 diabetes than those who ate fewer eggs.

There has been other research that has found that eating eggs actually improves blood sugar control and insulin sensitivity in people with prediabetes and type 2 diabetes. However, it is important to eat Eggs also need moderation like any other healthy food, although eggs are a nutritious and versatile food, eggs should only be consumed in moderation, up to seven eggs per week to avoid potential health risks. health.