How many eggs can you eat a week for the best results?

A small egg but it is controversial. There used to be a saying that eating one egg a day can save you from seeing a doctor. Obviously, eggs are good for health.

However, experts have been debating whether eggs are good or bad for people’s health for many years.

According to the latest medical research published in the Journal of the American Medical Association, whether eggs are good for your body depends on how many times a week you eat them.

How many eggs can you eat a week for the best results?
How many eggs can you eat a week for the best results?

Studies have found that eating two eggs a day can lead to cardiovascular damage and premature death.

This is because there is a lot of cholesterol in egg yolk. For example, according to U.S. Department of Agriculture data, a large egg contains about 185 milligrams of cholesterol. The World Health Organization (WHO) recommends 300 milligrams of cholesterol per day.

That is to say, if you eat one egg a day, you have already used more than half of the recommended amount of cholesterol, and if you eat two eggs, it is definitely too much.

Risk ratio

The study analyzed data from six related trials, with more than 30,000 participants and lasting for 17 years.

Researchers concluded that intake of more than 300 mg of cholesterol a day can increase the risk of cardiovascular diseases by 17% and the early death rate by 18%.

If you eat 3 to 4 eggs a week, you can increase cardiovascular diseases and premature death rates by 6% and 8%, respectively.

The risk of cardiovascular disease increased by 27% and the early death rate increased by 34% when eating 2 eggs a day.

According to the study, they have nothing to do with age, health, smoking or hypertension.

One of the study’s authors, Alan, associate professor of preventive medicine at northwestern university school of medicine, said: ” our study shows that if two people eat the same diet, the only difference is in eating eggs. People who eat more eggs are more likely to die of heart disease. “

Contrary to previous studies

This new study contradicts previous studies, which did not link egg consumption with an increased risk of heart disease.

In response, Allen said that previous studies had a relatively short time span and the sample data used lacked variety.

But even so, researchers admit that their analysis may be wrong.

Because the survey on egg consumption is conducted through questionnaires. Therefore, participants in the questionnaire must recall the number of eggs they consumed months or even years ago.

Other experts pointed out that this result can only serve as a reference. Although there may be a correlation between the number of eggs eaten and the increased risk of early death of cardiovascular diseases, it cannot prove the causal relationship.

Sandels, a nutrition expert at King’s College, University of London, said the strength of the study is that the data it uses can better represent the ethnic diversity of the American population.

However, its limitation is that it only relies on a single measurement of dietary intake.

Recommended quantity

How many eggs should we eat best?

Allen suggested no more than three per week. She also suggested that people who like to eat eggs might as well eat more egg white.

Allen said that she did not suggest people not to eat eggs at all, but to eat them in moderation.

World Egg Consumers’ Annual Consumption Ranking (Source: International Egg Council, 2015)

countryThe average amount of eggs consumed per person (a)
Mexico352
Malaysia342
Japan329
Russia285
Argentina256
China254.8
United States252
Denmark245

According to Sandels’s observation, the average amount of cholesterol Americans consume from their diet every day is about 600 milligrams, which is much higher than the average amount of 225 milligrams in Britain.

As can be seen from the above table, the number of eggs consumed per capita in the United States is 252, ranking seventh. However, the death rate from heart disease accounts for nearly 20% of the total death rate.

In contrast, Japanese eat more eggs than Americans, with an average of 329 eggs per person per year. But the death rate from heart disease is only 11%.

Sandels added that eating 3 to 4 eggs a week was not a problem.

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