m saturated fat, some experts say, though it’s not a unified stance.)
A 2008 study found that eating more than seven or so eggs per week could up your risk for heart failure later in life.
More robust research contradicts these findings, reporting that eating two eggs per day doesn’t negatively affect the LDL/HDL ratio or other cardiovascular disease risk factors.
A 2017 review of 10 studies also found that eggs have no negative effects on heart health in people who have type 2 diabetes or are at risk for it.
That said, some experts suggest keeping your intake to about four eggs per week, especially if your diet includes other sources of saturated fat and cholesterol, like meat or dairy, and if you have certain medical diagnoses.
Play it safe by talking with your doctor to figure out how eggs can fit into your diet. Also, even if you’re in generally good health, try to maintain a nutritious diet overall.
As a meal, a veggie scramble with whole wheat toast and fruit has a better cholesterol and saturated fat profile than, say, a bacon, egg, and cheese breakfast sandwich.
Is it OK to load up on eggs if you’re a bodybuilder or a hardcore athlete? The question is legit, but the answer might surprise you.
Eggs are a cheap, easy-to-prep source of high quality protein, which is key for building and preserving lean muscle mass. They’re also rich in other nutrients, like choline and fatty acids, that could play an important role in both performance and recovery.
But that’s not license to eat, like, a dozen of them every day. Being an athlete doesn’t mean you’re immune to the health risks of consuming too much cholesterol or saturated fat. So it’s still worth eating eggs in moderation and maintaining a healthy diet overall.
Nutrition and sports medicine experts recommend that athletes eat 1.1 to 2 grams of protein per kilogram of body weight per day, depending on training regimen.
Eggs can certainly help you meet some of your daily protein needs, but you shouldn’t rely on them as your only protein source. You’re better off eating a mix of heart-healthy proteins instead — eggs, fish, nuts, beans, lean poultry, and dairy.
OK, but what about eating additional egg whites?
It’s true that the whites are where all the protein is, so it might be tempting to load up on egg white omelets if you’re trying to build muscle while keeping your cholesterol and saturated fat intake in check.
But you might be better off enjoying whole eggs instead. A 2018 study found that the post-workout muscle-building response is about 40 percent greater in people who eat whole eggs compared to those who eat an equal amount of protein from egg whites.
- Eggs are a tasty, inexpensive source of protein and other valuable nutrients — and eating them won’t put you on the fast track to a heart attack.
- If you’re healthy, it’s totally fine to enjoy about two eggs per day or around 12 per week.
- If you have high cholesterol, heart disease, or diabetes, you can eat eggs, but you might need to cut back a little bit. (Your doctor can help you figure out how many you can safely eat per day/week.)
- Rather than focus on a specific food or nutrient, do your best to maintain an overall healthy diet.
- Eggs are healthier when you mostly consume them in the context of foods that are lower in saturated fat and cholesterol — think nuts, veggies, or avocado instead of bacon and cheese.