Is it possible to consume eggs every day?

Eggs are a versatile, reasonably priced and nutritionally interesting food, containing high-quality protein, fat-soluble vitamins (A, D, E, K), B vitamins, choline and antioxidants. (1,5)

However, it is known that people still have many questions about whether daily consumption is healthy and how many eggs are safe to eat per day. This is mainly due to the yolk, which is seen as the enemy because it contains cholesterol.

One medium egg (≈50 to 60 g) contains about 180 to 213 mg of cholesterol, approximately 7 g of protein and little saturated fat (usually <2 g per egg). In other words, eggs are rich in cholesterol but low in saturated fat compared to many fatty meats. (6,7)

 

Cholesterol

For decades, it was thought that the cholesterol we eat directly leads to an increase in “bad” cholesterol (LDL) in the blood. More recent studies show that the relationship is not so straightforward: most of the cholesterol in the blood is produced by the body itself (liver) and the response to dietary cholesterol varies between individuals, so the same amount of eggs can affect people in different ways. (8,9)

On the other hand, it is generally agreed that saturated fat in the diet has a more consistent effect on increasing LDL than dietary cholesterol alone. Reducing saturated fat and favouring unsaturated fats helps to control LDL more than simply cutting out dietary cholesterol, as the latter has little impact on blood cholesterol. (10,11)

 

Cardiovascular health

Several recent meta-analyses and systematic reviews have concluded that moderate egg consumption (up to ~1 egg per day) is not associated with a clear increase in the risk of cardiovascular disease (CVD) in the general population. Some analyses show no effect, while others show heterogeneous results depending on the population and dietary pattern of reference. (12-14)

In some studies, higher egg consumption was associated with an increased risk of CVD only in subgroups, people with diabetes, or in specific US studies, suggesting that moderation and individualisation should be practised. (12-14)

 

Recommendations

The World Health Organisation (WHO) emphasises that it is important to reduce saturated fat intake (≤10% of energy) and to prefer unsaturated fats as a strategy to reduce the risk of cardiovascular disease. Focusing on the quality of fats and not just dietary cholesterol. (15)

The American Heart Association (AHA) and cardiology guidelines emphasise that reducing saturated fat and replacing it with unsaturated fats is an effective measure for lowering LDL cholesterol and the risk of cardiovascular disease. The position on dietary cholesterol has become more flexible in recent recommendations, with attention to the dietary context. (11,16)

In Portugal, health organisations, including the Direção-Geral da Saúde (DGS), describe eggs as a nutritionally valuable food and state that egg cholesterol has little impact on blood cholesterol in most people, recommending moderate consumption and consideration of overall dietary patterns. (7)

 

Conclusion

Eggs are a nutritious food and can be part of a healthy diet. For most people, 1 egg per day (or about 6-7 per week) is a safe choice when the overall diet pattern favours unprocessed foods and unsaturated fats. (12,13)

If you have medical conditions (diabetes, hypercholesterolaemia, cardiovascular disease), you should talk to your doctor or nutritionist to personalise the recommendation and monitor your lipid levels. A prudent approach may be to limit egg yolks and prioritise egg whites, monitor your test results, and reduce other sources of saturated fat in your diet. (7,12-14)

If you eat a lot of foods high in saturated fat (processed meats, full-fat cheeses, fried foods): reducing these sources and sticking to 1 egg/day is preferable to increasing your egg intake while consuming a lot of saturated fat. (10,15)

In summary, eggs can and should be part of a balanced diet. The secret lies in the balance and quality of the foods you choose every day. At Oh!My Snacks, we draw inspiration from scientific evidence to create snacks that combine nutrition and convenience, because taking care of your health should be as easy as enjoying something you love.

 

Bibliography:

1. Antoni R. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. J Nutr Sci. 2023;12:e97.
2. Drouin-Chartier J-P, et al. Egg consumption and risk of cardiovascular disease: three large prospective cohorts and updated meta-analysis. BMJ. 2020;368:m513.
3. Zhao B, et al. Systematic review and updated meta-analysis on egg consumption and cardiovascular disease. Circulation. 2022.
4. Li MY, et al. Association between egg consumption and cholesterol: systematic review. Nutrients / PMC. 2020.
5. Mah E, et al. The effect of egg consumption on cardiometabolic outcomes: a review. Nutrients. 2019.
6. Mayo Clinic. Eggs: Are they good or bad for my cholesterol? [Internet]. Mayo Clinic. 
7. Direção-Geral da Saúde (DGS). Ovos — Alimentação Saudável (página informativa). Ministério da Saúde, Portugal.
8. Sugano M. Nutritional viewpoints on eggs and cholesterol. Nutrients. 2021.
9. Antoni R. (review) — variabilidade individual na resposta ao colesterol dietético. J Nutr Sci. 2023.
10. Sacks FM, et al. Dietary fats and cardiovascular disease: American Heart Association advisory. Circulation. 2017;136:e1–e23.
11. WHO. Saturated fatty acid and trans-fatty acid intake for adults and children (guideline/news). WHO; 2023.
12. Systematic reviews/meta-analyses (resumo): Mousavi SM et al. Dose-response meta-analysis on egg consumption (2022) and outras revisões.
13. Carson JAS, et al. Dietary cholesterol and cardiovascular risk: science advisory. Circulation. 2020.
14. Carter S, et al. Eggs and cardiovascular disease risk: an update review. 2023. 
15. WHO. News release — WHO updates guidelines on fats and carbohydrates. 17 Jul 2023. 
16. American Heart Association. Are eggs good for you? Heart.org explainer. 2018.
    

 

Author: Sofia Silva 5784N