Here's how many eggs you can eat each week (and how to cook them) according to the nutritionist

Here's how many eggs you can eat each week (and how to cook them) according to the nutritionist

As for cholesterol, eggs have been re-evaluated but it is better not to exceed 4 eggs per week as part of a healthy and varied diet

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A lot has been said about eggs but there is still some confusion as to how many you can eat each week. To eliminate any doubts on this issue, we asked “our” nutritionist for help.





If we have not made the choice to eat 100% vegetable or we are not allergic, eggs are probably an integral part of our diet and we often find them also in some packaged foods (biscuits, pasta, etc.).

Despite the prejudices that still exist, eggs are an excellent food. As the nutritionist Flavio Pettirossi explained to us:

Due to their composition in macro and micro nutrients, eggs rank first on the scale of foods with a high biological value. Egg proteins, in fact, are noble proteins and are complete with all the essential amino acids that the body is unable to synthesize and must introduce through food.

What are the properties of eggs?

Eggs consist of two main components, namely yolk and albumen with different composition. The egg white is made up of proteins, mineral salts (magnesium, sodium, potassium) and vitamins of the B group of which the most represented are riboflavin and niacin. In the egg white there is also a glycoprotein called avidin, able to bind to the biotin contained in the yolk preventing its absorption, this glycoprotein being thermolabile is inactivated by the heat however so the problem does not arise if the egg is consumed cooked. The yolk instead contains most of the nutrients, in it are concentrated 100% of fat-soluble vitamins (A, D, K, E), carotenoids and essential fatty acids, more than 90% of calcium, iron, phosphorus, zinc, thiamine , vitamin B6, folic acid and vitamin B12, 89% pantothenic acid and between 50 and 70% copper, selenium and manganese.

And what about the still so much demonized fats of eggs?

The lipids that characterize the yolk are mainly mono and polyunsaturated, only a very small percentage are represented by saturated fatty acids of which the main one is stearic acid, which in the liver is transformed into oleic acid, another monounsaturated. I am therefore fats that do not cause elevations in cholesterol, which is why they must not be demonized and can be consumed without problems. Furthermore, we can add that it is not the cholesterol contained in the egg yolk that raises the levels of the latter in the blood, as the presence of cholesterol in our body is only minimally determined by what is introduced with food ( exogenous cholesterol), the remainder depends on the endogenous production of cholesterol. It is therefore not the egg that raises cholesterol levels, but a number of circumstances including the assumption in excess carbohydrates and lack of physical activity.



Is there a difference between raw and cooked egg?

The bioavailability of cholesterol is influenced by the cooking of the egg, in fact when the yolk is raw, a protein called Lecithin limits the absorption of cholesterol, reducing its bioavailability, when the yolk is cooked the lecithin is inactivated and the amount of cholesterol absorbed is greater.

Tips for cooking eggs in the best possible way

In general, the advice on how to best cook eggs to facilitate their digestibility and the absorption of various nutrients is one: never let them boil for too long. This is because the maximum digestibility is obtained from the egg that has raw yolk and freshly coagulated egg white, it is therefore preferable to cook soft-boiled or poached eggs for a time ranging from 3 to 5 minutes.

Excessive cooking, explains Dr. Pettirossi, degrades the fats contained in the yolk and alters their nutritional properties, making these fats oxidized and dangerous for the body. High cooking could also cause the formation of iron sulphide (FeS), following the denaturation of the egg white proteins which at high temperatures produce hydrogen sulphide which, when combined with the iron of the yolk, produces FeS.

How many eggs can be eaten each week?

It has been shown by several studies that the frequent consumption of eggs improves the concentration of carotenoids, promotes the increase of HDL (good cholesterol) and the reduction of LDL (bad cholesterol) levels.

My advice therefore is to stick to a quantity of two eggs a week which can become 4 in the context of an active life and considering a balanced calorie context. In fact, exaggerating is never convenient because, even if the cholesterol of the eggs has been re-evaluated, it is still to be limited especially in subjects with hypercholesterolemia or familiar with this problem.



Since each of us is different, it would be good to establish with an expert what is the ideal quantity of eggs to consume.

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Read also:

  • Eggs in the refrigerator: you've always stored them the wrong way
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  • Which eggs are best to choose and how to read the labels
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