Registered Dietitian Nutritionists have debunked the long-held belief that eating eggs daily raises cholesterol levels.
The experts stated that most healthy adults can safely consume one to two eggs per day without adverse health effects.
They further explained that while eggs contain dietary cholesterol, modern research shows that for most people, dietary cholesterol has minimal impact on blood cholesterol levels.
They noted that eggs offer high-quality protein and essential nutrients, including vitamins A, D, B12, E, minerals such as selenium and phosphorus, and antioxidants that neutralise free radicals.
The nutritionists, however, cautioned that individuals with certain health conditions, such as high cholesterol, heart disease, or diabetes, should limit their egg consumption and consult healthcare providers.
Speaking in an exclusive interview with PUNCH Healthwise, a nutritionist and former Director of Nutrition Services, Osun State, James Oloyede, said recent studies have shown that for most adults without medical conditions, one egg a day is beneficial.
“Until recently, people thought that eating an egg per day for an adult may be dangerous for health. However, recent studies showed that for most adults without any medical conditions and who are healthy, one egg a day will be beneficial.
This is because of all meat proteins, egg has the highest quality in addition to certain vitamins, especially vitamins A, D, B12, E, minerals such as selenium and phosphorus, whilst it also contains antioxidants that are known to neutralise free radicals that could predispose individuals to certain cancers,”
Oloyede stated.
He added that studies also show that eating eggs may lower the risk of heart disease.
The nutritionist, however, noted that individuals with health-related issues such as high cholesterol and heart disease should treat egg consumption with caution. He said:
“For such individuals, one egg per day may prove harmful to their well-being. Under such conditions, three to four eggs per week is recommended, if not lower. A healthy adult should not take more than one egg a day. Going beyond one per day will be harmful.”
He explained that consuming too many eggs for an adult means exceeding seven eggs per week, warning that there are health risks associated with high egg consumption beyond the recommended amount.
Oloyede listed the risks to include increased risk of heart-related diseases such as strokes and heart failure, especially where diabetes is implicated. He added:
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“Even though recent studies showed little impact of eggs on blood cholesterol, consuming too many eggs has the tendency to raise the risk of bad cholesterol in some individuals.
There is evidence to suggest that high egg intake may be associated with Type 2 diabetes in some people.
Bloating, stomach upset, and gas accumulation in the bowel have been reported in individuals eating too many eggs, causing digestive issues. In a few individuals who are allergic to egg, allergies have been reported, manifesting as swelling and digestive issues.”
The nutritionist emphasised that while eggs are good, individual variation must be taken into consideration, while also maintaining moderation to avoid unintended consequences after consumption.
Also speaking, a Registered Dietitian Nutritionist and Consultant Dietitian, Charles Oguikpe, said eggs are no longer the cholesterol villains they were once thought to be.
The member of the Nutrition Society of Nigeria stated that most healthy adults can safely eat up to two eggs per day, and children can enjoy them regularly too, depending on age and overall diet. Oguikpe explained:
“The key is moderation and preparation. While eggs do contain dietary cholesterol, about 186 to 210mg per egg, modern research shows that for most people, dietary cholesterol has minimal impact on blood cholesterol levels.
The body compensates by producing less cholesterol when more is consumed through food.”
He, however, noted that individuals with certain health conditions like diabetes, familial hypercholesterolemia, or existing heart disease should consult a healthcare provider, as they may be more sensitive to dietary cholesterol.
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On the number of eggs adults should eat per day, the dietitian stated that healthy adults can safely consume one to two eggs per day as part of a balanced diet. He stated:
“The overall context of the diet matters more than the number of eggs. If the rest of the diet is low in saturated fats and rich in fibre, eggs are unlikely to pose a risk. Cooking method matters too. Boiled or poached eggs are healthier than fried eggs with butter or oil.”
On the impacts of eating too many eggs, Oguikpe warned that while eggs are nutrient-dense, excessive consumption, such as three or more eggs daily over long periods, may contribute to increased saturated fat intake, especially if paired with processed meats or fried in butter, caloric surplus potentially leading to weight gain, and elevated cholesterol in sensitive individuals.
“Balance is key. Eggs should be part of a diverse diet that includes fruits, vegetables, whole grains, and healthy fats,”
Oguikpe concluded.
Jumoke Simi
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