KOMPAS.com – Eggs are a popular and highly nutritious food. Rich in vitamins, minerals, antioxidants, protein and fat, eggs are often part of the daily diet in many countries.
However, there are concerns about the cholesterol content in eggs and its link to heart disease, the leading cause of death in the world.
Eggs have higher cholesterol levels than many other foods. However, eggs also contain beneficial bioactive compounds and other nutrients that help fight disease.
Recent research suggests that the link between egg consumption and heart disease risk may not be as strong as previously thought.
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Some studies even indicate that eating eggs does not significantly increase risk factors such as inflammation, arterial stiffness, and blood cholesterol levels.
For example, one controlled trial found that consuming 2 eggs or half a cup of liquid eggs for breakfast had no significant impact on blood cholesterol levels.
Research on diabetes sufferers also shows that consuming 6-12 eggs per week does not have a negative impact on total cholesterol or risk factors for heart disease, and even increases HDL cholesterol (good cholesterol).
How many eggs are safe to eat?
The number of eggs that is safe to consume per day varies depending on individual factors such as genetics, family health history, diet, and geographic location.
For healthy adults without risk factors for heart disease, research suggests that 1-2 eggs per day are safe to consume. In fact, consuming eggs can provide benefits for heart health.
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However, for individuals with high levels of LDL cholesterol (bad cholesterol), obesity, or diabetes, it is recommended to limit egg consumption to 4-5 eggs per week.
What about just consuming egg whites?
The cholesterol in eggs is concentrated in the yolk. Therefore, some people choose to only consume egg whites to reduce cholesterol intake.
However, egg yolks also contain important nutrients such as iron, vitamin D and carotenoids. These nutrients provide health benefits such as reducing inflammation and improving cholesterol balance.
Illustration of Omega 3 eggs
Avoiding egg yolks completely can make you miss out on many of these benefits.
However, for individuals who have a high risk of heart disease, consuming egg whites with not too much egg yolk could be a solution to prevent further increases in cholesterol levels.
Benefits of eggs for health
Eggs are not only an affordable and easy to prepare source of protein, but also have many health benefits when consumed appropriately, including:
- Rich in vitamins and minerals: Eggs contain choline, selenium and essential B vitamins.
- High antioxidant: Helps protect body cells from damage caused by free radicals.
- Prevent heart disease: Including reducing inflammation.
- Fill you up and lose weight: The protein in eggs makes you feel full for longer, thereby helping to reduce your daily calorie intake.
Eggs are a nutritious food that can be part of a healthy diet if consumed in appropriate amounts. For most healthy adults, 1-2 eggs per day is considered safe.
However, for individuals at risk of heart disease, it is recommended to limit egg consumption.
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Consult a health professional to determine a safe number of eggs for your condition. With creative serving methods, eggs can become a delicious food and are beneficial for your health.
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