Eggs are a staple in many people’s diets and are often considered a healthy source of protein and other essential nutrients.

However, recent studies have suggested that consuming half an egg per day could lead to an increased risk of cardiovascular disease and early death. This information has caused concern among many people, especially those who consume eggs regularly.

The purpose of this article is to examine the research that has been done on this topic and provide a clear understanding of the potential risks associated with consuming eggs.

What the Research Says

A study published in the Journal of the American Medical Association (JAMA) in 2018 found that consuming 300 milligrams of cholesterol per day, which is equivalent to eating about half an egg, was associated with a 17% increased risk of cardiovascular disease and an 18% increased risk of death from any cause. The study followed more than 29,000 people over a period of 17.5 years and also found that people who consumed more eggs had a higher risk of cardiovascular disease and early death.

Another study published in PLOS Medicine in 2019 analyzed data from 6 different studies involving more than 29,000 participants and confirmed that consuming more than 3 eggs per week was associated with a higher risk of cardiovascular disease and early death. The study found that people who consumed more than 3 eggs per week had a 6% increased risk of cardiovascular disease and an 8% increased risk of early death compared to those who consumed less than 1 egg per week.

What Causes the Increased Risk?

The increased risk of cardiovascular disease and early death associated with consuming eggs is believed to be caused by the cholesterol and saturated fat found in egg yolks.

One large egg contains about 186 milligrams of cholesterol, which is more than half of the daily recommended intake for cholesterol. Saturated fat can also contribute to an increased risk of heart disease, and egg yolks contain about 1.6 grams of saturated fat per large egg.

Furthermore, the cooking method used for eggs can also affect their nutritional value. Frying eggs in butter or oil can add additional fat and calories to the dish, further contributing to the risks associated with egg consumption.

Should You Avoid Eggs?

The research on the risks associated with egg consumption is still fairly new, and more studies are needed to fully understand the relationship between eggs and cardiovascular disease.

However, based on the current evidence, it may be beneficial to limit your egg intake if you are at risk for heart disease or have high cholesterol levels.

If you are currently following a healthy diet and lifestyle, consuming half an egg per day is unlikely to have a significant impact on your health.

However, if you already consume a lot of cholesterol and saturated fat in your diet, it may be best to reduce or eliminate eggs from your diet altogether.

Alternatives to Eggs

If you are looking for alternatives to eggs, there are many options available. Soy products, such as tofu and tempeh, are popular choices for vegetarians and vegans and can be used in a variety of dishes.

Another option is to use egg substitutes, such as aquafaba, which is the liquid from a can of chickpeas, or flaxseed meal, which can be used as a binding agent in baked goods.

The Bottom Line

While eggs are a good source of protein and other nutrients, consuming half an egg per day could increase your risk of cardiovascular disease and early death.

However, more research is needed to fully understand the relationship between eggs and heart disease. If you have high cholesterol levels or are at risk for heart disease, it may be best to limit your egg intake or eliminate eggs from your diet altogether.

There are many alternative options available that can provide similar nutritional benefits without the potential risks associated with eggs.