Can we eat eggs after breakfast?
How many eggs per week are healthy?
By Martin Lewicki | January 04, 2021, 10:56 am
For years eggs were considered a cholesterol bomb and could only be enjoyed with a clear conscience at Sunday breakfast. They are perfect suppliers of protein. But how many eggs per week are healthy now? We found a surprising answer.
Is the egg healthy or not? And how many eggs can you safely eat per week? The chicken egg is one of the most controversial natural foods. For a long time it was demonized as an unhealthy cholesterol bomb, at the same time eggs are an indispensable source of protein for many strength athletes. FITBOOK does away with the nutritional myths surrounding the egg.
The ingredients in the egg
Macronutrients in an average egg
- 12.8 percent high quality protein
- 11.3 percent fat
- only 0.7 percent carbohydrates
Micronutrients in an average egg
- Vitamin A
- Vitamin D
- Vitamin K
- Vitamin B2
- Vitamin B6
- Vitamin B12
- Folic acid
The egg yolk contains most of the ingredients and, in percentage terms, has even more protein than the egg white. So if you throw away the egg yolk for fear of fat and cholesterol and only use the egg white instead, you also forego valuable vitamins, minerals and even some of the protein.
Also interesting: brown, white, green - which eggs are the healthiest?
With a value of 100, the egg has an optimal biological value, as it contains all of the eight essential amino acids that our body needs. If, for example, eggs are combined with potatoes in a meal, a value of around 130 is achieved. The higher the value, the better the food proteins can be used and converted into the body's own proteins. As a vegetarian and athlete, for example, you can optimally supply your body with protein without having to take additional protein powder.
How big is an average egg actually?
This question is not that easy to answer because eggs are sold in different sizes and each size class also has a wide range. Size S are eggs with a weight of up to 53 grams, size M 53 to 64 grams, L 63 to 73 grams and XL 73 to 90 grams.
Also interesting: does protein bread help you lose weight?
Do Eggs Raise Cholesterol?
It is true that eggs are high in cholesterol. A class M egg has a cholesterol content of 200 to 230 milligrams. The German Nutrition Society (DGE) recommends, however, not to consume more than 300 mg of cholesterol per day. Since cholesterol is also found in other animal foods such as dairy products, meat and sausage products, the daily requirement is covered quickly.
Now things are a little more complicated with cholesterol, because most of it is produced by our bodies. Studies in recent years have shown that cholesterol consumed through food does not have a negative impact on most people, as the body then produces itself goes down and also eliminates superfluous cholesterol.
“Eating eggs is not relevant to cholesterol levels. In some people it even leads to a decrease, in others it stays the same or is slightly increased. But none of this is relevant, ”says nutritionist and diabetologist Dr. Matthias Riedl on FITBOOK.
However, there are people in whom this automatic regulation mechanism is disturbed and who therefore have a chronically high cholesterol level. Here one actually advises a low-cholesterol diet - and thus also to avoid eggs. “Even people with rheumatic diseases shouldn't eat egg yolks. You have to avoid animal fats because they promote inflammation, ”explains Dr. Riedl.
Also interesting: Vegan Challenge - "This is how I feel after two months without animal products"
How many eggs per week are now healthy?
The DGE recommends eating no more than two to three eggs per week in order to prevent high blood lipid levels and the resulting heart disease. However, this is a very conservative requirement that is of course only aimed at an average population. Vegetarians, for example, eat far fewer animal products and thus automatically ingest a smaller amount of cholesterol through their diet than other people. Therefore, you can in principle eat more eggs without hesitation.
As a result, only a few people seem to adhere to this DGE recommendation. According to the Federal Office for Agriculture and Food, every German statistically consumes 231 eggs per year - which corresponds to four to five eggs a week. According to Dr. Riedl, however, is generally harmless.
Also interesting: does a high egg consumption protect against cardiovascular diseases?
"Even ten to 15 eggs a week are no problem," says the nutrition expert about FITBOOK. But only if you don't have any rheumatic diseases or lipid metabolism disorders that lead to chronically high cholesterol levels.
Those who eat little or no meat and exercise regularly can even eat the little protein and vitamin bomb every day. Eggs not only support muscle building (especially after exercise), they also keep you full for a long time and can therefore even make a positive contribution to weight loss.
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