How many egg whites can you eat a day?

In this brief article we will answer the question “how many egg whites can you eat a day?”. We will also discuss whether eggs raise cholesterol level.

How many egg whites can you eat a day?

You are allowed to consume a maximum of eight egg whites in a single day, but it is recommended that you consume fewer than eight. Eggs are not only simple to prepare, but they are also inexpensive, versatile, and a fantastic source of lean protein.

Egg whites are a great way to get the satiating protein you need without going overboard on the calories you consume when you’re trying to watch what you eat. Despite the fact that egg whites are good for you, the nutritional benefits of eggs come from the yolks, so it’s best to eat the whole egg rather than just the whites.

Is it true that eating eggs will increase your cholesterol?

Egg consumption has been discovered in recent meta analysis and observational studies to not increase the risk of heart disease or its risk factors, such as high cholesterol level, inflammation, and stiffening of the arteries.

There have been a few randomized controlled trials (RCTs), which are considered to be the gold standard of scientific investigation due to their ability to reduce bias. These RCTs have found findings that are comparable, but they have typically been conducted on smaller study groups ranging from 20 to 50 healthy adults.

Eating 2 eggs or half a cup of liquid eggs for breakfast, as opposed to an egg-free high-carb breakfast, did not significantly affect blood cholesterol levels, according to the results of a small randomized controlled trial.

Eating 6-12 eggs weekly has not been shown to negatively impact total blood cholesterol levels or risk of heart disease factors in randomized controlled trials involving people with diabetes. In its place, it brought about an increase in high density lipoprotein (HDL) cholesterol.

HDL cholesterol is typically referred to as the “good” cholesterol. Because it clears the bloodstream of LDL and VLDL, a higher HDL count is generally considered to be beneficial.

On the other hand, low density lipoprotein cholesterol, also known as LDL cholesterol, is commonly referred to as “bad” cholesterol because it is associated with an increased risk of cardiovascular disease.

In clinical trials that compared breakfasts containing eggs to breakfasts without eggs, participants who consumed eggs at breakfast had higher cholesterol levels. On the other hand, the LDL-to-HDL ratio, which is a biomarker that is frequently used to evaluate the risk of heart disease, did not change.

Despite this, other research has found associations between eating eggs, having high cholesterol levels, and having an increased risk of dying from a chronic condition.

A recent meta-analysis of randomized controlled trials (RCTs) found that people who consume a lot of eggs over a long time period tend to have higher levels of cholesterol than those who consume fewer eggs. This was found to be the case.

On the other hand, a number of studies suggest that the adverse associations with eating eggs may be more pronounced if the eggs are consumed in conjunction with other foods that are also high in cholesterol. Aside from eggs, this can also refer to foods like yogurt and cheese, as well as fried foods, processed meats, and deli meats.

Would it be healthier to consume only egg whites?

About 200 milligrams of cholesterol can be found in a single large egg on average. The yolk contains a disproportionately high amount of cholesterol. Therefore, in order to lower their cholesterol intake while also still obtaining a good source of lean protein, some people choose to consume only the egg whites of eggs.

However, despite the fact that the yolk is high in cholesterol, you shouldn’t completely disregard it. The egg yolk is the part of the egg that contains the most nutrients, including carotenoids, vitamin D,  iron, and many more.

Many of the beneficial effects of eggs, such as lower inflammation, higher HDL cholesterol, and enhanced metabolic health, are believed to be the result of these bioactive nutrients. A low-carb diet that included three whole eggs per day for 12 weeks improved inflammatory markers and cholesterol balance in one study of 37 adults with metabolic syndrome.

This was in contrast to the group that consumed an egg substitute without the yolk. There is not a lot of evidence available at this time to support the consumption of only egg whites by healthy individuals. In point of fact, if you don’t eat the egg yolk, you might not be getting some of the most important nutrients that eggs have to offer.

However, if you have high cholesterol or are at high risk for heart disease, eating more egg whites and less egg yolk throughout the week may help you maintain a healthy cholesterol level.

Conclusion

In this brief article we have answered the question “how many egg whites can you eat a day?”. We have also discussed whether eggs raise cholesterol level.

Reference

https://www.healthline.com/nutrition/how-many-eggs-should-you-eat#egg-whites

https://www.eatingwell.com/article/7905415/are-egg-whites-healthy-heres-what-a-dietitian-says/

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