Let's get this out of the way: Nobody needs eggs to survive – and we're not telling you to eat them. "Eggs definitely contain many useful nutrients, but they contain nothing that is not available in many other foods," Dr. Thomas Sherman, Professor of Endocrinology and Metabolism at Georgetown University. A well-rounded herbal diet and a good vitamin B12 supplement cover your base. But are the effects of eggs as worrying as this new study means for them? Probably not.
Many experts I spoke with agreed that there is no reason for most people to eliminate eggs from their diet, or that this study negatively affects your opinion about them. "I truly believe that you need to look at the overall picture of a person's health," says Jess Cording, R.D., registered nutritionist and member of the mbg Collective. "Eggs definitely have a place in nutrient-rich whole foods, and all the foods we eat provide all sorts of nutrients and compounds that can support overall health, even if someone has just taken the" perfect "amount of eggs, that is not important if the rest of their diet is total crap. "
That means if you have pretty good dietary and lifestyle habits, eggs are probably not something to worry about. and if not, it is probably not the fault of the eggs that you are unhealthy.
The fact is that eggs are an incredibly strong source of nutrients. In addition to protein, which can keep blood sugar levels stable throughout the day, egg yolk (which contains all the cholesterol) is a true superfood and contains the most vitamins and minerals that our body needs for good health. Schönfeld Some outstanding nutrients: choline, which is crucial for cognitive function and liver health (and fetal brain development); Vitamin K2, an undervalued vitamin that protects against heart disease by preventing arterial calcification; and biotin, a nutrient known to support hair, nail and skin health. All in all, the types of eggs you select are also very important so you opt for grazing varieties that tend to be higher in omega-3 fatty acids and vitamins K2, E and A.
But in the face of all the contradictory research on eggs, the question of how many you can safely consume per week is not a reasonable question ̵
"I probably eat seven eggs a week without thinking about it," Dr. White. "I do not think it causes anything remotely, and for me, because I'm lean and consistent with my health, I could probably double that, if anyone wants an egg every day, try it." As a reference, the AHA states that one egg per day can be part of a heart healthy diet.
As for Schönfeld, "My typical recommendation for overall health is that on average, people can eat two to three eggs a day without food. I'm not really worried about someone who suffers from heart disease if they eat too many eggs especially when the rest of his diet and lifestyle are generally heart-healthy. "Integrative nutritionist Ali Miller, RD, agrees," I take 12 to 16 eggs per week for nutrient support and hormone balance because cholesterol is a precursor or building block of hormones. "
Other experts, however, take a much more cautious approach, especially for higher-risk groups. "I would urge patients with pre-diabetes, diabetes and heart disease to avoid all egg yolks," says cardiologist and colleague Joel Kahn, who suggested in a recent article that most people would benefit from replacing the eggs for plant-based ones options. His recommendations reflect some of the above-mentioned studies, which found an increased risk of heart disease in egg consumption, especially among diabetics.
Dr. Mosconi is also a bit more careful. She says eggs may be an excellent brain food, but would not recommend more than three to four a week. "A few eggs here and there can not possibly harm you while eating several eggs every day, depending on your genetics, your medical status and your lifestyle, among other factors."
Of course there are many opinions. And although every body is unique, this could be a good common sense: "If your cholesterol level is good and you eat eggs, you continue to eat eggs," Dr. White. "But if your cholesterol is not high and you want to avoid taking medications, you can play around with reducing the consumption of eggs to see if it helps."