Eggs have long been a subject of debate when it comes to their health benefits. Once considered a perfect whole food, they were later feared as a potential cause of heart disease. While current scientific research supports the idea that eggs are generally healthy, it's still possible to consume too many.
Eggs are minimally processed, low-calorie foods that pack 6 grams of protein each. They also contain a notable amount of monounsaturated fat, brain-boosting choline, and the antioxidants lutein and zeaxanthin, which are beneficial for eye health. Eggs are sugar-free and naturally low in sodium. Some studies even suggest that people who regularly eat eggs are more likely to have a balanced diet rich in important nutrients like fiber, vitamins, and minerals.
In short, eggs are not unhealthy—in fact, they are quite nutritious! However, consuming too many eggs may pose risks for certain individuals, particularly those with health conditions like cardiovascular disease or diabetes. These individuals may need to limit their egg intake.
So, what potential negative effects could result from eating too many eggs, and how many is too many? Let's explore the details of what can happen when you overindulge in dishes like over-easies, scrambles, benedicts, and frittatas.
How Many Eggs Is 'Too Many'?
A single serving of eggs is typically one egg or two egg whites. The American Heart Association recommends limiting egg consumption to one serving per day. However, making a satisfying omelet with just one egg can be challenging!
If you prefer enjoying a more substantial portion of eggs occasionally, it might be more practical to consider your overall weekly egg consumption rather than sticking to one egg per day. According to the Mayo Clinic Health System, most healthy individuals can safely consume up to seven eggs per week without negatively impacting their heart health.
A 2018 study published in the American Journal of Clinical Nutrition found that eating up to 12 eggs per week for three months did not affect cardiovascular risk factors in people with prediabetes and type 2 diabetes. However, it's important to note that participants were following a weight-loss-focused diet.
Various factors can influence how many eggs are appropriate for each person. If you have heart disease or diabetes, consult your doctor to determine the best limit for you.
Potential Side Effects of Eating Too Many Eggs
Here are five possible side effects you're more likely to experience if you make a habit of eating too many eggs.
You might consume too much cholesterol.
There's ongoing debate about whether eggs raise cholesterol levels. For years, it was believed that the cholesterol in egg yolks directly increased blood cholesterol. However, recent research suggests that other dietary and genetic factors may play a more significant role. Family history is a major predictor of blood cholesterol levels, and most of the cholesterol in our blood is produced by the liver rather than consumed through food.
Eggs contain a significant amount of cholesterol—about 190 milligrams per egg, which is over 60% of the previously recommended daily limit of 300 milligrams set by the Dietary Guidelines for Americans. Since 2015, these guidelines no longer specify a cholesterol limit, instead recommending that intake be "as low as possible." Depending on your overall diet, consuming multiple eggs per day could quickly exceed healthy cholesterol levels.
You could increase your risk of heart disease.
It's generally accepted that eating one egg per day does not increase the risk of heart disease. In fact, a large study of half a million Chinese adults found that consuming up to one egg daily actually reduced the risk of developing cardiovascular disease.
However, consuming three or four eggs every morning may have different implications. A 2019 study found that consuming more than 300 milligrams of cholesterol per day was associated with a 17% higher risk of cardiovascular disease (CVD) and an 18% higher risk of death. A 2022 meta-analysis published in the journal Circulation concluded that higher daily egg consumption and total dietary cholesterol intake were linked to a greater risk of CVD and mortality.
While research continues to explore the relationship between eggs and heart disease, it's generally advisable to consume eggs in moderation for heart health.
You might gain weight.
If your typical egg accompaniments include heavy foods like greasy sausage, hashbrowns, sugary pancakes, cream-rich coffee, or even a mimosa, you might find your weight increasing over time. A high-calorie egg breakfast can become a daily habit that contributes to weight gain.
For a healthier option, try adding nutritious ingredients to your eggs, such as fresh spinach, diced bell peppers, or sliced grape tomatoes. These add color and antioxidants with far fewer calories. You can also experiment with cooking your eggs in heart-healthy fats like avocado oil or olive oil.
You could increase your risk of diabetes.
Consuming large amounts of eggs may also raise the risk of another chronic condition: diabetes. A 2009 study published in the journal Diabetes Care found that people who ate more than seven eggs per week had a higher risk of developing type 2 diabetes compared to those who ate fewer eggs.
However, other studies suggest that eggs may improve blood sugar control and insulin sensitivity in individuals with prediabetes and type 2 diabetes. The American Diabetes Association also recommends eggs as a source of protein.
You might end up eating more unhealthy foods.
The way you prepare and serve eggs can significantly impact their nutritional value. While cooking methods like poaching or scrambling don't inherently change an egg's nutrition, what you pair them with can. Many people cook eggs in butter or serve them alongside high-fat, high-sodium processed meats like bacon or ham. This can lead to an unintentional intake of excess saturated fat, sodium, and calories, potentially increasing the risk of cardiovascular disease more than the eggs themselves.
Positive Side Effects of Eating Eggs in Moderation
Good Source of Protein
Eggs are a lean source of protein, providing 6 grams per egg with minimal saturated fat—only 1.6 grams per egg. This makes them a healthier choice for protein compared to sources like steak or beef, which typically contain higher levels of saturated fat.
Improved Cholesterol
Despite containing dietary cholesterol, eggs have been shown to positively influence cholesterol levels. A study published in the American Journal of Clinical Nutrition found that consuming one egg per day was not linked to elevated cholesterol levels or coronary heart disease. Another study indicated that eggs could boost HDL cholesterol, the "good" cholesterol, which helps remove LDL cholesterol from the bloodstream.
Weight Loss Support
Swapping a carb-heavy breakfast for eggs can aid in weight loss. An 8-week study in the International Journal of Obesity found that participants who ate a breakfast of two eggs lost 65% more body weight and 16% more body fat, experienced a 61% greater reduction in BMI, and saw a 34% greater reduction in waist circumference compared to those who ate a calorie-matched bagel breakfast.
Good Source of Vitamin D
Eggs are a valuable source of vitamin D, providing 6% of your daily recommended intake. While sun exposure is a natural way to boost vitamin D levels, including vitamin D-rich foods like eggs in your diet can also help. Vitamin D is essential for immune function and calcium absorption, supporting bone health.
Inflammation Reduction
A study in Nutrition & Metabolism found that overweight men who consumed three eggs daily for 12 weeks had significantly lower levels of the inflammatory biomarker plasma C-reactive protein (CRP) compared to those who consumed a yolk-free egg substitute with lower phospholipid levels. Reducing inflammation is crucial, as chronic inflammation is associated with diseases like diabetes, cardiovascular disease, arthritis, and cancer. Managing inflammation through diet, exercise, and lifestyle changes can greatly improve overall health.
Excellent Source of Selenium
Eggs are an easy way to meet your daily selenium needs, providing about 15 micrograms per egg, which is roughly 27% of the recommended daily value. Selenium is a mineral with antioxidant properties that can protect against cancer, thyroid disease, and cardiovascular disease.
Conclusion
Eggs are a nutritious and versatile food, but it's important to consume them in moderation—up to seven eggs per week—to minimize potential health risks.
Overconsumption of eggs can lead to increased cholesterol levels, a higher risk of heart disease, weight gain, diabetes, and unhealthy eating habits. Being mindful of your egg intake and considering your overall diet and health conditions is essential. For personalized advice, consult your healthcare provider.