Let's first get this: No one needs eggs in their diet to survive – and we're not saying you should eat them. "Eggs definitely contain many beneficial nutrients, but they contain nothing that cannot be obtained in many other foods," said Thomas Sherman, Ph.D., professor of endocrinology and metabolism at Georgetown University. A well-rounded plant-based diet, plus a good vitamin B12 supplement, will cover your bases. But are the effects of eggs as worried as this new study means they are? Probably not.
Many experts I talked to agreed that for most people there is no need to eliminate eggs from your diet or to let this study negatively color your opinion about them. "I really think you have to look at the big picture of someone's health," says Jess Cording, R.D., registered dietitian and MBG Collective member. "Eggs definitely have a place in an overall nutritious, food-based diet. All the foods we eat contribute to all sorts of nutrients and compounds that can support overall health. Even if someone ate the exact" perfect "amount of eggs, it doesn't matter if the rest of their diet is totally shit. "
If you have pretty good diet and lifestyle habits, eggs are probably not something to worry about; And if you don't, it's probably not the egg's fault that you are unhealthy.
In fact, eggs are an extremely potent source of nutrients. In addition to being full of protein, which can keep blood sugar levels stable all day, egg yolks (where all cholesterol is present) are really a superfood and contain most vitamins and minerals that our bodies need for good health, Schoenfeld says. Some standout nutrients: choline, which is critical for cognitive function and liver health (and fetal hormone development); vitamin K2, an under-vitamin which actually protects against heart disease by preventing arterial calcification; and biotin, a nutrient that is known to support hair, nail and skin health. All in all, the types of eggs you choose are also very important so consider choosing height-raised varieties that tend to be higher in omega-3 fatty acids and vitamins K2, E and A.
But In light of all conflicting egg research, wondering how many you can consume safely per week is not an unreasonable issue ̵
"I certainly eat seven eggs a week without even thinking about it," says Dr. Weiss. "I don't think it will in any way shut down anything, and for me, because I'm lean and in line with my health, I can probably double it. If anyone wants an egg every day, go for it." For reference, the AHA says that an egg one day can be part of a healthy diet.
As for Schoenfeld: "My typical recommendations for general health are that people can consume an average of two to three eggs per day without any worries about excessive intake. I am not really concerned about someone who develops heart disease severely from eating too many Eggs, especially if the rest of their diet and lifestyle are generally cardio-healthy. "Integrating dietician Ali Miller, RD, agrees:" I personally consume 12 to 16 eggs per week for nutritional support and hormone balance, because cholesterol is a precursor or building block of hormones. "
However, other experts take much more cautious approaches, especially with higher risk groups. "I would strongly urge patients with diabetes, diabetes and heart disease to avoid all egg yolks," said cardiologist and MBG collective member Joel Kahn, MD, who also suggested in a new article that most would benefit from replacing eggs for herbal alternatives. His recommendations reflect some of the above-mentioned studies, which have shown an increased risk of heart disease with egg consumption, especially among diabetic patients.
Dr. Mosconi is also a part on the precautionary side and says she would not recommend more than three to four a week while she considers eggs a good brain food. "A few eggs here and there cannot potentially harm you, but eating multiple eggs every day can, depending on your genetics, your medical status and your lifestyle among other factors."
There is clearly much of opinions. And while every body is unique, it can be a good common sense strategy: "If your cholesterol levels are good and you eat eggs, continue to eat eggs," says Dr. Weiss. "But if your cholesterol levels are not large and you want to avoid taking medication, you can play with reducing your egg consumption to see if it helps."