Consuming too many eggs per day: Side effects to watch out for
Though eggs are a nutritious food, excessive consumption can have some negative effects on health. Below are the risks of eating eggs beyond the recommended limits:
1. Risk of absorbing too much cholesterol.
Experts share that a medium-sized egg contains about 187mg of cholesterol. The American dietary guidelines once recommended not consuming more than 300mg of cholesterol per day.
Additionally, 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.
According to a 2019 study published in JAMA Network, individuals consuming more than 300mg of cholesterol per day had a 17% higher risk of cardiovascular disease and an 18% higher risk of d.eath.
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. Yet, if you combine eggs with fatty, calorie-dense foods like minced meat, sausages,pastries, or cream-laden coffee, you may gain weight rather than lose it.
Experts suggest 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.
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