How many eggs can I eat a week? If there is a food in which the frequency of consumption recommendations have varied more, it is the egg. Years ago it was advised not to exceed two weeks a week and it was attributed the responsibility of raising cholesterol. In recent times, scientific evidence has been showing that its influence on blood cholesterol was little and that its nutritional benefits were much more, so that, in healthy people, up to one a day could be consumed without problems. Now, an international investigation, the most exhaustive that has been published to date on egg consumption and cardiovascular health, in which the CIBEROBN participates, has concluded that the consumption of four eggs a week is healthy for your heart.
The study, published in the “European Journal of Clinical Nutrition”, has been carried out by ten experts from universities in Italy, Poland, Denmark, the Netherlands, Switzerland, and Spain. Among them, Miguel A. Martínez González and Estefanía Toledo from the University of Navarra.
The research concludes that there are no risks to maintain a habitual consumption of up to four eggs a week. Even eating an egg a day on average was not associated with an increased risk of cardiovascular disease, except for heart failure and only in studies that had been carried out in the US or those that had been carried out among those who already were previously diabetics.
“To the diabetics, they should be recommended to maintain consumptions of up to 4 eggs a week, but no more ”, explains Estefanía Toledo, a researcher at CIBEROBN.
The study, which analyzes all the scientific evidence accumulated so far on the egg, has taken into account the data of 39 investigations, with a total of 1.8 million participants.
Antioxidant and antimicrobial functions
“The bottom line is that there is probably no serious scientific reason to discourage egg consumption in the general population,” explains Toledo. «Except for the aforementioned adverse relationship – only present in diabetics and only in Americans – for heart failure, for all other aspects of cardiovascular disease (heart attacks, cerebrovascular accidents, cardiovascular deaths, total cardiovascular disease), egg consumption tends to be protective rather than harmful», He emphasizes.
Estefanía Toledo clarifies that these results make it possible to defend that most of the population can maintain consumption of up to 4 eggs a week. «It is speculated that the controversy that some study carried out in the US it could be because the egg is usually accompanied there by other less healthy foods like bacon, especially at breakfast. It is not clear that it will have these adverse effects when it is part of a healthy eating pattern such as the traditional Mediterranean eating pattern.
The expert adds that there are many positive aspects of this food, “a source of high-quality protein and many micronutrients with beneficial effects, such as antioxidant and antimicrobial functions. In addition, it has other advantages due to its great culinary versatility and its affordable price ”.
The international research includes experts from the universities of Catania, Copenhagen, Jagelónica de Cracovia, Insubria de Varesse, Ersmus de Rotterdam, Bern, Harvard, and Navarra.