Over the years, eggs have gotten a bad reputation as bad for your health because of the high cholesterol. It is true, one egg contains 62% of the recommended daily cholesterol intake, but things aren’t that simple…
As it turns out, the more cholesterol you eat, the less your body produces instead. Cholesterol is not such a bad thing, actually it is essential to our survival, as it is part of our every cell’s membrane. You either get cholesterol from your diet, or your liver produces it. When you get sufficient cholesterol from food, your liver produces less of it.
There are some excellent studies on the matter, as cited by authoritynutrition.com. In these studies, people are split into two groups: one group eats 1-3 whole eggs per day, the other groups eats egg substitutes instead. Then they are monitored for weeks, even months. As the results show, in almost all cases the “good” cholesterol levels, HDL, go up, while the “bad” cholesterol leves, LDL, stay the same or have a slight increase (30% of the subjects), but this is not a cause for concern, as eggs change the LDL particles from small, dense LDL to Large LDL, and people who have predominantly large LDL particles have a lower risk of heart disease. Also, eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor, and the same studies show that blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (this is a good thing, as they reduce the risk of eye diseases like Macular Degeneration and Cataracts).
The only people who are not recommended to consume eggs are diabetics, who are at risk to develop heart disease.
Eggs are a source of high quality protein and also contain choline, a nutrient less known but essential for the proper functioning of the brain.
Consumed at breakfast, eggs provide a long term feeling of satiety, which will help you eat less during the day and maintain your weight. Unfortunately, there are no studies to tell us what happens if you eat more than 3 eggs per day, so it is better to avoid a larger quantity.