1. Risk of absorbing too much cholesterol.
According to experts, a medium-sized egg contains about 187mg of cholesterol. The American dietary guidelines once recommended not consuming more than 300mg of cholesterol per day.
The American Heart Association also advises limiting cholesterol intake. If you eat more than 2 eggs per day, combined with other cholesterol-rich foods, you can easily exceed the safe consumption 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 still benefits the body.
2. Increased risk of heart disease.
A 2019 study published in JAMA Network showed that individuals consuming more than 300mg of cholesterol per day had a 17% higher risk of cardiovascular disease and an 18% higher risk of death.
In 2022, a meta-analysis also showed that consuming too many eggs was associated with higher rates of heart disease and mortality. This emphasizes 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. However, if you combine eggs with fatty, calorie-dense foods like sausages, minced meat, pastries, or cream-laden coffee, you may gain weight rather than lose it.
Experts recommend that if you want to lose weight, you can replace a 400-calorie breakfast with 3 boiled eggs (about 240 calories) to cut down on excess energy.
4. Increased ri.sk of dia.betes if prepared incorrectly.
A 2009 study in the Journal of Diabetes Care found that people eating more than 7 eggs per week had a higher risk of developing type 2 diabetes.
However, other studies have suggested that eating eggs for breakfast can help control blo.od sugar levels throughout the day for diabetic patients.
Nutritionists note that if eggs are cooked with excessive oil or fat, the fat content will rise, leading to increased insulin resistance, which causes blood sugar levels to spike.
While eggs offer many health benefits, when eaten with foods high in saturated fats, sodium, and excess calories, the risk of heart disease and diabetes significantly increases. Therefore, it’s important to eat eggs properly to maximize benefits without ha.rming the bo.dy.
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