For two decades, experts have been investigating whether egg intake should be limited or not. The debate between experts is how useful or harmful is the egg’s yolk, because it contains cholesterol.


Are Eggs Harmful Or Good For Our Health?

As a food, eggs are very useful for people who want to reduce their daily calorie intake. A large egg contains only 71 calories and very little fat, about five grams, in a healthier, non-saturated form. According to many studies, after long-term daily intake of one to two eggs, the level of cholesterol is slightly increased.

Only some people need to reduce the intake of eggs, and those are people who have both elevated cholesterol and triglycerides in the blood because they are considered to be cholesterol-sensitive. Others, including those who have high levels of cholesterol in the blood, can enjoy eating eggs. For the prevention of cardiovascular diseases, it is far more important to limit the intake of fat, especially saturated fats. That’s why it is better to eat eggs with vegetables and cereals than with red meat, or products that contain refined sugar.

The daily cholesterol intake:

  • In healthy people, it must be limited to 300 mg a day( that’s like 3 eggs a day)
  • People with diabetes can’t take more than 200 mg a day (1 to 1 ½ egg a day)
Nutrient Value Of Eggs

Eggs are very important food. One egg contains 71 calories, 6.3 g protein, 4.9 g fat, 186 mg cholesterol(all in the yolk), vitamin B12, folic acid, calcium, magnesium, phosphorus, iron, zinc and etc. Eggs contain lutein, which is better absorbed in the body than those of plant origin (from spinach or carrots). This component naturally protects from some eye diseases associated with aging. Eggs also contain vitamin D, which binds with calcium and keeps your bones strong.

The egg whites contain water-soluble vitamins, sodium, potassium, and chlorine. You can use 95 percent of nutritional values from one egg, which is pretty amazing.

The best egg preparation

The digestibility of eggs depends on how fresh it is. The best way to prepare the eggs is to cook them without using oil. Fried eggs are more difficult to digest and can be harmful to the liver and pancreas. The best way to cook them is to boil them or bake them.

So, if you want to enjoy the eggs but don’t want the extra cholesterol you can eat only the egg white because it doesn’t contain any cholesterol what so ever.

Reference: Eggs: Are they good or bad for my cholesterol?
Are Eggs Bad for Your Heart?
Are Egg Whites Healthy?