Science now supports the theory that eating eggs daily won’t necessarily increase your risk for heart disease or stroke.
You may love eggs. You may love eggs so much that you have more than one a day. Perhaps you’ve been feeling bad about that, as doctors have been sharing warnings about too many eggs and high cholesterol to their patients for many years. But the good news is, it’s ok to have two eggs a day. Science now supports the theory that eating eggs daily won’t necessarily increase your risk for heart disease or stroke. According to a 2003 British Medical Journal study that followed 115,000 adults over 14 years, eating at least one egg a day did not lead to coronary heart disease or stroke. Another study, published in the European Journal of Nutrition in 2013, gave 30 healthy men one of three breakfasts (eggs on toast, cereal with milk, and toast or croissant with orange juice.) The subjects who ate the egg felt more full and less hungry as the day went on, making them less likely to overeat later. This link between eggs and appetite control means you can be doing yourself a favor by eating an egg or two in the morning, while curbing your appetite for sugary snacks earlier in the afternoon.
Egg yolks have powerful antioxidants
So the bottom line is, not only are eggs healthy for you, they also fill you up longer to get a better start to the day. Eggs packs a nutritional punch, with 70 calories contained in one large egg. They’re an excellent protein source that can keep your blood sugar levels stabilized and supply you with all the essential amino acids you need to get through the day. Egg yolks have powerful antioxidants that can cut your risk of age-related macular degeneration and cataracts. These yolks can also guard against heart disease, stroke and some cancers. You’ll also get plenty of selenium by eating an egg, which is an antioxidant mineral that fights off cell damage and supports thyroid and immune function. Eggs are also packed with riboflavin, which is a B vitamin that converts carbs into energy, along with vitamin D to build strong bones.
Eggs do contain saturated fats that can lead to a high LDL cholesterol level as well as cardiovascular diseases in some people. One egg has about 1.6 grams of saturated fat, but 2.7 grams originate from heart-healthy monounsaturated and omega-3s. In the end, only your doctor can conclude whether you can safely eat two eggs a day, as this will depend on your overall health and risk factors for things like heart disease and high cholesterol. You’ll also have to watch out when consuming other foods that contain eggs, such as salad dressings, baked goods and even meatballs.
The bottom line is: if you’re a basically healthy person, it’s ok to eat two eggs a day!