So, is it okay to eat eggs every day?
Absolutely – if they agree with you and you enjoy them. “It’s usually recommended for people to aim for no more than two to six egg yolks per week, although there isn’t enough scientific research to back up this claim. At present, the majority of studies show eating one to three eggs per day is completely safe,” Louise adds. “However, it’s best to cook them without adding salt or fat, as frying eggs with oil or butter can increase their fat content by 50%, which will impact your cholesterol levels and risk of heart disease. To make your eggs as healthy as possible, I recommend poaching, boiling or even baking your eggs – shakshuka is a great, and healthy, way to cook eggs. Omelettes are also good, but try to add little oil or use a non-stick pan to avoid adding any extra fat to the dish. In terms of which oil to use, a spray oil is a great way to control how much you’re using without going overboard.”
What else can you pair eggs with to ensure a balanced meal?
“The best thing about eggs is that they are versatile and affordable. Plus, they can be combined with pretty much any food and you can make a meal out of it,” Louise adds. “Combining an egg with some cheese or a milky coffee helps boost calcium absorption in the gut because of the vitamin D in the egg yolk. You can also pair eggs with spinach, which helps the body absorb more vitamin E, a fat-soluble nutrient needed for your immune system, skin and eyes. Studies have also shown pairing eggs with tomatoes, carrots and sweet potatoes can boost the absorption of carotenoids, a group of antioxidants that have a range of anti-inflammatory benefits, including a lower risk of cancer.”
The bottom line?
The health experts agree eggs are part of a balanced diet, with science showing they won’t affect your cholesterol levels. And when it comes to how many eggs is safe to eat, it all comes down to the rest of your diet. A single large egg contains around 80 calories, 5g of fat and 7g of protein. If you’re already getting plenty of protein and fat in your other meals, eating a three-egg cheese omelette with a couple of rashers of bacon every day may not be the wisest idea. Stick to poached, boiled or baked eggs and serve with plenty of fibre in the form of wholegrain carbs, fruit and vegetables for a rounded, protein-rich meal that won’t negatively impact your cholesterol.
Louise Bula is a registered dietician specialising in diabetes and weight management; she also freelances for nutrition communications agency HRS Communications. For more information, read the official NHS guidelines on eggs.
*Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programmes.