Tracy Norris
Eggs can definitely be part of a balanced diet, according to nutrition experts. But how many eggs can actually be eaten and where is the line between healthy and harmful to the body? We provide answers about egg consumption, and cholesterol levels and give tips on where to buy.
One egg a day – that has long been considered a generally accepted dietary recommendation. For a number of years, however, doctors and nutritionists have been arguing about whether it’s healthy or unhealthy to eat an egg (or even more) a day.
First of all: A chicken egg is basically healthy, it contains biologically valuable protein, fat, several vitamins, and minerals – but also cholesterol.
Is Cholesterol Really Bad?
Cholesterol is a substance that our body produces itself and that has important tasks in our organism, for example in the formation of hormones and vitamin D. Since the body can produce cholesterol itself, we are not dependent on ingesting it with food.
In healthy people, the cholesterol level in the blood regulates itself. The cholesterol level, therefore, remains stable, even if more cholesterol is ingested. The body then produces less cholesterol itself.
Only in the case of a permanent illness is the cholesterol level in the blood too high. Patients should then change their diet. Because a permanently high blood cholesterol level can lead to cardiovascular diseases, according to the Federal Center for Nutrition.
How many eggs are (still) healthy?
Basically, as I said, eggs are a healthy food that can also be regularly on the menu with a balanced diet. However, as with almost all foods, the quantity matters.
In a large-scale series of studies with around 177,000 participants, Mahshid Dehghan and numerous other researchers examined the connection between the daily consumption of eggs and an increased risk of cardiovascular disease. The results were published in early 2020.
Study participants who ate at least one egg a day did not have elevated blood lipids and did not suffer from cardiovascular disease more frequently than the other participants. The mortality rate was also no higher with daily egg consumption.
The German Society for Nutrition (DGE) explains that current studies with regard to the consumption of eggs do not come to a clear result. Research into the relationship between the number of eggs eaten and the risk of various diseases has yielded conflicting results. The DGE therefore does not limit the consumption of eggs, but recommends up to three eggs a week.
At the same time, she points out that animal foods such as eggs should only be consumed in moderation – for the sake of your own health and the environment.
Does it always have to be the organic egg?
In Germany, consumers can choose between organic eggs and chicken eggs from free-range, barn, or small group housing (formerly cage housing). Fresh eggs from small groups have now largely disappeared from supermarket shelves.
In organic hen husbandry, according to the regulations, the animals have the most space to run around and a perch to rest on. Strict requirements apply to feed in particular: the hens are fed with organic feed, which is produced on-site whenever possible.
Our recommendation is therefore to buy organic eggs and only use free-range eggs if necessary. Even with this type of husbandry, the laying hens have access to an exercise area that is mostly overgrown.
