What happens to your body when you eat more than 7 eggs per week? The truth may surprise you!
Eggs: A superfood rich in nutrition, but how many should you eat?
Eggs have long been a familiar breakfast food and an essential ingredient in cooking. The nutritional value of eggs is undeniable, but how many eggs per day is reasonable? What happens if you consume more than 7 eggs per week?
According to a nutrition expert cited by Eat This, eggs are one of the most debated foods in terms of healthiness. For many years, eggs were considered a cause of health problems, particularly heart disease. However, modern science has shown that eggs provide many benefits, although overconsumption should still be considered.
Eggs are a high-protein food source, with about 6g of protein per egg, containing heart-healthy unsaturated fats, choline to enhance brain function, as well as lutein and zeaxanthin – two important antioxidants for eye health. Eggs contain no sugar, are low in calories, and have naturally low sodium levels. Some studies even suggest that people who eat eggs regularly tend to maintain a balanced diet rich in vitamins, minerals, and fiber.
However, consuming too many eggs can pose risks, especially for those with underlying conditions or specific health problems. Therefore, it is important to eat eggs in moderation to optimize their benefits without harming the body.
Consuming too many eggs per day: Side effects to watch out for
While eggs are a nutritious food, excessive consumption can have some negative effects on health. Below are the risks of eating eggs beyond the recommended limits:
1. Risk of absorbing too much cholesterol.
According to experts, a medium-sized egg contains about 187mg of cholesterol. The American dietary guidelines once recommended not consuming more than 300mg of cholesterol per day.
The American Heart Association also advises limiting cholesterol intake. If you eat more than 2 eggs per day, combined with other cholesterol-rich foods, you can easily exceed the safe consumption limit. However, eggs also contain lecithin – a substance that helps regulate and eliminate cholesterol, reducing the risk of atherosclerosis. Therefore, eating eggs the right way still benefits the body.
2. Increased risk of heart disease.
A 2019 study published in JAMA Network showed that individuals consuming more than 300mg of cholesterol per day had a 17% higher risk of cardiovascular disease and an 18% higher risk of death.
In 2022, a meta-analysis also showed that consuming too many eggs was associated with higher rates of heart disease and mortality. This emphasizes the importance of eating eggs in moderation to protect heart health.
3. Impact on the weight loss process.
Eggs are a high-quality protein source often included in weight loss diets. However, if you combine eggs with fatty, calorie-dense foods like sausages, minced meat, pastries, or cream-laden coffee, you may gain weight rather than lose it.
Experts recommend that if you want to lose weight, you can replace a 400-calorie breakfast with 3 boiled eggs (about 240 calories) to cut down on excess energy.
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