Hi! I'm Elena, your nutrition expert from Castelló, and today we're going to look at one of the questions I hear most often in my consultations and courses: how many eggs can we eat a week?
This morning, while I was making breakfast, I was thinking about how many times I've seen people throw up their hands when I tell them they can eat one egg a day with complete peace of mind. It's curious how we worry about the cholesterol in a natural food while, at times, we eat cured meats or processed meats several times a week without thinking twice. Real nutrition is based on understanding food, not fearing it because of myths from decades ago.
The Egg: A Nutritional Treasure Without Prejudice
Eggs are versatile, affordable, and above all, an exceptional source of high-quality protein and fats our bodies need. The issue has always been cholesterol, but it's time to clear up some technical concepts.
What you need to know about cholesterol:
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It is not a harmful molecule in itself: It is essential for synthesizing hormones, secreting bile, and maintaining the health of our cell membranes.
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Minimal impact on blood levels: Various scientific studies have shown that, for most people, the cholesterol we eat carries very little weight in our blood cholesterol levels.
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The real culprits: What really affects your lipid profile is genetics, sugar intake, refined foods, and the quality of the trans fats you consume, not moderate egg consumption.
What does current science say?
Scientific evidence suggests that consuming up to one egg a day is unlikely to have a negative impact on the risk of heart disease in healthy people. On the contrary, in controlled low-carb diets, it has even been observed to improve insulin resistance.
If you're ovo-vegetarian, eggs are a staple in your pantry, although remember that it's always important to monitor your vitamin B12 levels, since you'd need to consume very large amounts to meet your needs using this food alone.
Additions for a Balanced Diet
To make eggs the star of a healthy dish, the side dishes and seasoning are key.
My flavor recommendation
If you're going to make some fried eggs or an omelet and want to bring out their flavor without the risks of too much sodium, the Bonsalt 0% Sodium is my favorite ally.
Elena's "Life Tip"
Organization and freshness: To tell whether an egg is fresh without breaking it, place it in a glass of water with a little salt. If it stays on the bottom on its side, it's very fresh. If it stands upright or floats, it has lost freshness. This little trick will help you manage your fridge better and avoid waste.
And you, how many eggs do you usually include in your weekly menu? Let me know in the comments so we can keep learning together!
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