There’s a super ingredient that It’s in every kitchen. It’s cheap. You can buy it all year round. The nutritional value is far beyond our imagination. It’s the egg.
But there is a lot of controversy about eggs. Some people say that egg yolks are high in cholesterol. Eating too much will lead to high cholesterol, high blood fat. Eat only one a day; Others say that eating too many eggs will get gallstones and so on.
So, should we eat eggs or not?
How many are the healthiest to eat a day?
Eating too many eggs will lead to high cholesterol and high blood fat?
First of all, the conclusion: normal healthy people do not need to worry too much about eating too many eggs will lead to high cholesterol.
First of all, the two main harmful factors in the daily diet that affect blood lipid levels are saturated fatty acids and trans fatty acids. It is true that eggs are not low in fat, but they are not high in saturated fat and have lecithin, which is beneficial for regulating blood lipid levels.
Secondly, as for the high cholesterol content in eggs, there is actually no need to worry too much. This is because about 70% of the cholesterol in the human body comes from self-synthesis, and food intake of cholesterol only accounts for a small portion. Moreover, the normal human body for cholesterol level has a relatively intelligent regulatory mechanism, once the intake of cholesterol increases, the body will synthesize cholesterol will be appropriately reduced.
That is to say, even if the cholesterol content of eggs is high, as long as the body’s lipid metabolism is normal, the cholesterol that is eaten will not affect blood lipids.
In addition, a large study shows that eating one egg a day can help reduce the risk of cardiovascular disease and death. Another study has also shown that consuming up to 3 eggs per day is beneficial for lipid health by lowering LDL cholesterol (bad cholesterol) levels in healthy young people.
Speaking of which, many people may ask, eggs should still be eaten in limited quantities, right? Can you still eat eggs if you already have chronic diseases such as high blood cholesterol and high blood pressure?
1. Normal adults, it is recommended to eat 1 egg (including egg yolk) per day
First of all, normal adults should consume 280 to 350 grams of eggs per week, which is about 6 to 7 eggs per week, or 1 egg per day, based on 50 to 60 grams of an egg.
2. And then from the perspective of cholesterol, which we are all worried about, to look at the authority recommended intake, the recommended daily cholesterol intake for adults should be no more than 300 mg. The cholesterol content of an egg is about 200 mg. Considering that other foods in the daily diet also provide a certain amount of cholesterol, eating 1 egg a day is also appropriate for adults.
3. During pregnancy, breastfeeding, adolescent students, fitness gainers and those recovering from serious illnesses, it is recommended to eat up to 3 eggs a day.
For pregnant and breastfeeding women, as well as adolescent high school students, fitness gainers and people recovering from major illnesses, their need for quality protein tends to be greater than that of the general population, and using eggs as a source of supplemental high-quality protein is a good way to go.
If the proportion of animal food in the daily diet is not large, as long as you pay attention to the way the eggs are cooked, take steaming, boiling and other less oil and no oil way, eat 2 to 3 eggs a day is not a big problem.
Of course, if the daily diet already has enough milk, meat, fish, soy and other foods, it is not recommended to increase the intake of eggs, still maintain 1 egg a day can be.
4. People with high blood lipids, should pay attention to control the total fat intake, of which eggs are recommended to be no more than 1 a day, no more than 5 a week.
For high blood fat people, their lipid metabolism has been a problem, for food sources of cholesterol and the body’s self-synthesis of cholesterol regulation ability than normal people, so for cholesterol intake to be extra sensitive.
5. Obese people should pay attention to the control of total dietary intake, including eggs.
For people with obesity problems, it is necessary to control the intake of dietary calories and fat. Although the fat composition of eggs is not too much saturated fat, it is still not recommended to eat too much.
However, the results of this study are recommended to be taken scientifically as well. On the one hand, eating a few eggs is related to the dietary structure of obese people. Some of the friends in the weight loss period, on the basis of a light diet, with steamed, boiled eggs to provide high-quality protein, minerals, a large number of fresh fruits and vegetables, mixed grains to provide vitamins, minerals, dietary fiber, carbohydrates, as a weight loss diet with the way, is also possible.
On the other hand, eating a few eggs is related to the lipid levels of obese people. If obesity is accompanied by high blood lipid levels, then it is also important to follow the aforementioned recommendation to consume up to 1 egg per day. You can choose other foods to supplement high-quality protein, such as low-fat skim milk, soy, low-fat lean meat, etc..
This paper is a recommendation based on the open literature and is intended to be used as a reference only.