Eggs have long been a familiar breakfast food and an essential ingredient in the kitchen. While the nutritional value of eggs is undeniable, how many eggs per day is reasonable? What happens if you consume more than 7 eggs a week?

According to a nutrition expert quoted by Eat This, eggs are one of the most debated foods in terms of health. For many years, eggs have been considered a cause of health problems, especially heart disease. Still, modern science has shown that eggs offer a variety of benefits, although overconsumption should always be considered.

Eggs are a high-protein food source, with about 6g of protein per egg, containing heart-healthy unsaturated fats, choline to improve brain function, and lutein and zeaxanthin – two antioxidants important for eye health. Eggs contain no sugar, are low in calories, and have naturally low levels of sodium. Some studies even suggest that people who eat eggs regularly tend to maintain a balanced diet rich in vitamins, minerals, and fiber.

Nevertheless, consuming too many eggs can pose risks, especially for people with specific underlying conditions or health conditions. Therefore, it is crucial to eat eggs in moderation to maximize their benefits without harming the body.

Eating too many eggs a day: side effects to watch out for

Although eggs are a nutritious food, excessive consumption can have negative health effects. Here are the risks of eating eggs beyond the recommended limits:

1. Risk of absorbing too much cholesterol.

Experts share that a medium-sized egg contains about 187 mg of cholesterol. American dietary guidelines used to recommend consuming no more than 300 mg of cholesterol per day.

In addition, the American Heart Association also advises limiting cholesterol intake. If you eat more than 2 eggs a day, combined with other cholesterol-rich foods, you can easily exceed the safe intake 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 is always beneficial for the body.

2. Increased risk of heart disease.

According to a 2019 study published in JAMA Network, people consuming more than 300 mg of cholesterol per day had a 17% higher risk of cardiovascular disease and an 18% higher risk of d.eath.

In 2022, a meta-analysis also showed that eating too many eggs was associated with higher rates of heart disease and mortality. This highlights 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. Yet, if you combine eggs with fatty, high-calorie foods like ground meat, sausages, pastries, or cream-laden coffee, you may gain weight rather than lose it.

Experts suggest that if you want to lose weight, you can replace a 400-calorie breakfast with 3 hard-boiled eggs (about 240 calories) to reduce excess energy.

4. Increase in the ri.sk of dia.betes if badly prepared.

According to a 2009 study published in the Journal of Diabetes Care, people who ate more than 7 eggs per week had a higher risk of developing type 2 diabetes.

However, other studies have found that eating eggs for breakfast can help control sugar blo.od levels throughout the day for diabetic patients.

Nutritionists note that if eggs are cooked with excess oil or fat, the fat content will increase, which will lead to increased insulin resistance, which will lead to an increase in blood sugar levels.

Even though eggs offer many health benefits, when eaten with foods high in saturated fat, sodium, and excess calories, the risk of heart disease and diabetes increases significantly. Therefore, it is important to eat eggs properly to maximize the benefits without having to let off steam.

How many eggs should you eat per week?