Will eating too many eggs lead to high cholesterol?

Eggs are a simple and easy-to-obtain ingredient that can be eaten all year round. The cooking methods are also simple, and they can be steamed, boiled, or fried. Some people can't live without them at every meal. But some people hold the view that "eggs cannot be eaten too much, otherwise cholesterol will be high!" Is this really the case?

Image source: CCTV Life Circle

What nutrients do eggs contain?

The latest research published by the Boston University research team in the journal Nutrients shows that consuming 5 or more eggs per week can significantly reduce the risk of type 2 diabetes and hypertension by 28% and 32%, respectively. If combined with other good eating habits, the benefits can be doubled.

Supplement protein . Eggs are rich in protein and contain 8 essential amino acids needed by the human body. The protein quality and amino acid composition are excellent, making them a good choice for dietary protein supplementation . In addition, eggs also contain vitamins such as vitamin A, B vitamins, vitamin D, vitamin E, minerals such as calcium, phosphorus, zinc, selenium, and nutrients such as lecithin.

Protect cardiovascular system . The lecithin contained in egg yolk can regulate and control the cholesterol in the blood. The fat contained in egg yolk has a high proportion of monounsaturated fatty acids, which is beneficial for regulating blood lipids and protecting cardiovascular and cerebrovascular systems .

Brain health and intelligence . Eggs are rich in DHA and lecithin, which are good for the nervous system and physical development. After being digested, lecithin can release choline, which quickly reaches the brain after entering the blood, helping to delay the mental decline of the elderly and improve the memory of people of all ages.

Protect eyesight . Eggs contain nutrients such as lutein and zeaxanthin, which help block harmful light such as blue light and ultraviolet rays from entering the eyes. They are also effective in relieving eye fatigue and preventing age-related macular degeneration and retinopathy .

Will eating too many eggs cause high cholesterol and high blood lipids?

Normal and healthy people don’t need to worry too much about eating too many eggs leading to high cholesterol .

First of all, the two main harmful factors that affect blood lipid levels in daily diet are saturated fatty acids and trans fatty acids. The fat content in eggs is indeed not low, but the saturated fat content is not high, and there is also lecithin which is beneficial to 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 the cholesterol ingested from food accounts for only a small part. Moreover, the normal human body has a relatively intelligent regulation mechanism for cholesterol levels. Once the intake of cholesterol increases, the cholesterol synthesized in the body will appropriately decrease.

In other words, even if the cholesterol content of eggs is high, as long as the human body's blood lipid metabolism ability is normal, the cholesterol eaten will not affect blood lipids .

How many eggs should you eat a day?

It is recommended that normal adults eat one egg (including the yolk) every day . China's dietary guidelines recommend that normal adults should consume 280 to 350 grams of eggs per week. Calculated at 50 to 60 grams per egg, this means eating about 6 to 7 eggs per week, or one egg per day.

It is recommended that pregnant women, breastfeeding women, adolescent students, people who are working out to gain muscle, or people recovering from a serious illness eat no more than 3 eggs a day .

People with high blood lipids should pay attention to controlling their total fat intake. It is recommended to eat no more than 1 egg a day and no more than 5 eggs a week .

comprehensive:

Popular Science in China: "What changes will occur in the body if you eat one egg a day? Will it increase blood lipids? Will it increase cholesterol intake?"

Scientific rumor debunked: "Eating too many eggs will cause high cholesterol and high blood lipids? Different groups of people have different preferences for eating eggs →"

CCTV Life Circle "Eating enough eggs every day can reduce the risk of these two chronic diseases, but unfortunately many people eat them wrong!"