How many eggs a week can you eat?
Fortunately, it seems that going through a box of eggs every week is perfectly normal. "For the average person, two eggs a day is quite fine," says Keri Gans, R.D., author of The Little Change Regime . Phew
Here's how to tell if the eggs in your fridge are still good:
But there is a major caveat: "A person has to look at their complete diet to see where they get their saturated fats from," Said Gans, "It's quite healthy to have two eggs a day, but if you like your eggs to be scrambled with cheese, then you've increased your fat and saturated calories a lot."
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But what about cholesterol in eggs?
Eggs have had a bad reputation in the past for their high amounts of cholesterol (186 mg by large egg-recommended previous guidelines consuming no more than 300 mg of total cholesterol per day.) At the time, experts thought that dietary cholesterol would affect blood cholesterol – the type that causes clogged arteries . Es and heart attacks However, recent research and recommendations have mostly found that c & # 39; is saturated fat, not dietary cholesterol, which may have an impact on the "bad" cholesterol from your body.
The American Heart Association recommends not consuming more than 6% of your daily calories from saturated fats. So, if you eat 2000 calories a day, you should not have more than 120 calories, or 13 grams, of saturated fat. For reference, a large raw egg contains about 1.6 grams of saturated fat. This might not seem like much, but it's before it's cooked in butter or EVOO, and potentially garnished with cheese and a bacon side.
However, Sonya Angelone, RD, and spokeswoman for the Academy of Nutrition and Dietetics, said you should not stop worrying about cholesterol in your diet – and should not go to sea. While the 2015 dietary recommendations for Americans have removed the recommendation to limit eggs, they still say that Americans should eat as little dietary cholesterol as possible (although they have removed the old recommendation to consume no more than 300 mg of cholesterol per day). Egg whites are better than whole eggs, is not it?
Eh … not exactly. Just go from whole eggs to egg whites so you do not cut them into nutrients.
"There are some nutrients in the egg yolk that you will not find if you only have egg whites," says Gans. "All the fat-soluble vitamins are in the yolk, so if you remove that, yes, you remove the fat, but you also remove a lot of nutritional value." Not great if you go fast, but healthy
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So … can you eat eggs every day?
In the end, it's important to mix your diet a bit more, says Beth Warren, RDN, founder of Beth Warren Nutrition and author of Living a Real Life with Real Foods . "In general, I do not recommend eating a single food every day," she says. She recommends running your food every three days or so. "By eating this way, you are also guaranteed to get a better balance between vitamins and nutrients and to form a varied amount of whole foods," Warren says.
Still, if you are going to eat something everyday, eggs are not a terrible option. "The immense benefits you get from eating an egg make it an interesting, simple, easy and affordable way to incorporate it into the diet, provided that the total saturated fat in the diet per day be taken into account, "explains Warren. The bottom line, according to Gans, is that the right amount of eggs totally depends on the rest of your diet. One big egg contains about 80 calories, five grams of fat and six grams of protein. So, if you already get a lot of protein and fat from other meals, eating a five egg cheese omelette for breakfast every day is not a good idea. But if you know that you will be traveling and do not know where your next solid source of protein will come from, throw an egg in the pan before going out.
Additional report by Korin Miller.