You say Easter and thoughts immediately fly to eggs. Yes, because eggs, whether fresh or chocolate, are the main ingredient of this holiday. So let’s ask ourselves three questions and give ourselves as many answers to dispel clichés and false legends.
1. What is the truth about eggs?
First of all, let’s dispel the most common myth: everyone believes that eggs are responsible for increasing bad cholesterol. It is not so. Recent studies, in fact, deny this correlation by highlighting that the cholesterol consumed from food does not directly influence blood cholesterol. In other words, he is not primarily responsible.
2. What do their values tell us?
The cholesterol contained in the egg is absorbed to a very minimal extent (8%) and is functional in reducing the synthesis of other cholesterol (Farnetti S., Think about it first, 2023). However, what has the greatest impact on the increase in “bad” cholesterol is a diet with a high glycemic load, especially associated with little fiber and essential fatty acids, such as omega 3.
3. How many eggs can you consume?
Eggs are an excellent source of proteins, they contain the entire range of amino acids and precious micronutrients such as minerals and vitamins, as well as choline, a fundamental substance for the cognitive development of children and for maintaining the functioning of the nervous system of adults.
In healthy situations, therefore, one egg can be consumed a day, provided that you have optimal glycemic control and an active lifestyle.
In the case of cholesterol above optimal values, however, the national guidelines for a healthy diet recommend 2 to 4 fresh eggs per week.
If you have any doubts, the advice is to consult a health professional to identify your ideal quantity.
Bibliography
Griffin BA., Eggs: good or bad?Proc Nutr Soc, 2016.
Sanlier N. and Ustun D., Egg consumption and health effects: a narrative reviewJ Food Sci, 2021.
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