It should be noted that the egg contains a relatively high amount of cholesterol (200-250 mg depending on the size of the egg), but a relatively low amount of saturated fat (about 1.6-2 grams per egg). Also, the egg has a relatively low caloric value – one egg Contains 80 kilocalories and 7 grams of protein, high availability and low cost.
How many eggs can you eat a day?
The million dollar question that concerns many of us is “how many eggs are you allowed to eat per day”. Despite being delicious, available, easy to cook and having great nutritional value, eggs contain a high amount of cholesterol. An increase in blood cholesterol levels increases the risk of atherosclerosis and cardiovascular diseases.
The amount of cholesterol in one egg is about 200-250 mg, while the current recommendation according to the American Heart Association is not to consume more than 300 mg of cholesterol per day. Starting in the 1960s, the recommendations were to limit the consumption of eggs to 3 a week at most, for fear of increasing blood cholesterol levels.
But contrary to what was thought in the past, we now know that about 70% of cholesterol is produced in our body – in the liver (endogenous cholesterol), and only about 30% of cholesterol comes from the food we eat (exogenous cholesterol). In the studies that examined the relationship between egg consumption and cardiovascular disease in different populations, no significant relationship was found between egg consumption and coronary heart disease.
At the same time, in the updated position paper of the Israeli Cardiology Association and of the “Atid” association (the association of dietitians and nutritionists in Israel) they state that in a healthy population it is advisable to consider consuming up to 6-7 eggs per week without fear of increased cardiovascular risk, but for people suffering from diabetes/coronary heart disease / Hypercholesterolemia (excess cholesterol in the blood) which is not balanced by medication, it is advisable to consider limiting the consumption of eggs to 4 per week, including eggs found in complex foods such as pies, cakes, and any food where eggs are part of the recipe.
In addition, it should be remembered that the recommended amount of consumption of each food is always related to the daily menu we eat and is affected by the other components we consume, as well as by the tendency of genetics to increase blood lipids. Therefore, in addition to paying attention to how many eggs we eat per week, it is recommended to minimize the consumption of saturated fat that comes mainly from animals, such as: fatty meat, lamb, sausages and sausages, butter as well as coconut and palm oil, and to prefer unsaturated fats that help lower blood cholesterol, such as olive oil , canola, avocado, tahini, nuts and almonds.
From the best to the worst – the ranking of oils and fats
How should you eat the eggs?
- Fresh eggs may contain bacteria, including salmonella. Eating fresh eggs is dangerous for everyone, especially for populations with weak immune systems – pregnant women, the elderly and babies.
- Do not use fresh eggs unless they have been fully cooked. You can make sure they are cooked as required by cooking them in boiling water for 10 minutes.
- Do not buy unmarked eggs, cracked or broken eggs or eggs whose shell is not clean.
- Store the eggs only in the refrigerator, in a closed plastic container and take the egg out of the refrigerator close to using it.
- Do not wash the eggs, washing may cause the bacteria to enter through the shell.
- Contact between cooked and uncooked eggs must be avoided and it must be ensured that the hands are thoroughly washed (with soap and water) before and after handling the eggs or their packaging.
Is there a substitute for eggs?
definitely. We can easily get the nutrients in the egg also by consuming other foods, such as: dairy products, meat products and legumes such as chickpeas, beans, lentils and peas. These will provide us with a good amount of protein and a variety of vitamins.
Egg substitutes in cooking:
2 tablespoons of tahini
2 tablespoons of peanut butter
2 tablespoons of legume flour
3 tablespoons of cornflour
A tablespoon of ground chia seeds + 3 tablespoons of water
Egg substitutes in baking:
A quarter cup of applesauce
Half a ripe banana
2 tablespoons of tahini
Hagit Lev, a clinical dietician at Maccabi Health Services – Southern District, and an expert in children’s nutrition, bariatrics, pregnancy and breastfeeding