How Many Eggs a Day Are Safe? The Key Is 'This,' [Health Fact Check]

South Korea's Dong-A Ilbo delves into the common question of how many eggs are safe to consume daily, offering a nuanced answer based on current expert consensus and recent nutritional updates.

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One egg per day is the safest, and up to two eggs are mostly fine.

The article highlights the growing emphasis on protein intake, particularly for older adults, citing revised Korean and American dietary guidelines that increase recommended protein consumption. Eggs are presented as an ideal source due to their nutritional density, ease of preparation, and affordability.

However, the piece addresses the long-standing debate surrounding eggs' cholesterol content. It clarifies that recent studies indicate dietary cholesterol has less impact on blood cholesterol than previously thought. Instead, the focus has shifted to saturated fat, which is abundant in egg yolks. The article advises limiting saturated fat intake to under 20-22g per day, with one boiled egg containing about 1.6g.

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Total saturated fat intake increases LDL cholesterol and can lead to plaque buildup in arteries.

For healthy adults, consuming up to one egg daily, or up to 14 egg whites weekly, is considered safe by the American Heart Association. Those with pre-existing conditions like heart disease, high cholesterol, or diabetes are advised to limit yolks to four per week. A 2018 study in the American Journal of Clinical Nutrition suggested that even consuming up to 12 eggs per week did not negatively impact cardiovascular metabolic markers in overweight individuals with pre-diabetes or type 2 diabetes, though the authors caution against applying these findings broadly.

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For healthy adults, consuming up to one egg per day (7 eggs per week) or two egg whites, meaning up to 14 egg whites per week, is not a problem.

Ultimately, the consensus leans towards one egg per day as the safest benchmark, with one to two eggs daily generally falling within safe limits for most. The article concludes by stressing that exceeding two eggs daily requires consideration of individual health status and overall dietary patterns, especially if consuming other high-saturated-fat foods.

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For those with heart disease, high cholesterol, or diabetes, it is recommended to limit yolks to no more than 4 per week.