Eggs have a lot of benefits. They are rich in animal proteins, vitamins (A, B12), trace elements (iron, iodine, phosphorus), essential fatty acids and low in carbohydrates. They are low in calories. They can be prepared in many ways to vary the pleasures: pan-fried (fried), soft-boiled, hard-boiled, in an omelette or scrambled. Inexpensive, their production is also low in CO emissions2 or greenhouse gases compared to other animal proteins. Indeed, the carbon impact of an egg is 1.7 kg of CO2/kg net when that of veal is 37 or that of beef is 35! Eggs, on the other hand, have a bad reputation: they increase the level of cholesterol in the blood. What is it really ?
Dietary cholesterol does not affect blood cholesterol
It is true that the egg yolk contains a significant amount of cholesterol. Does this make it a food that increases people’s blood cholesterol by consuming it? Not necessarily. Indeed, cholesterol in the blood has two origins: either it comes from food, or it comes from the liver (endogenous synthesis). Endogenous synthesis is regulated by dietary intake. When a person eats a lot of cholesterol via food, the synthesis of cholesterol by the liver slows down. Contrary to what was believed in the 1960s, the intake of cholesterol from food does not influence the cholesterolemia of healthy people.
How many eggs can you eat per day?
It depends on many factors: the person’s state of health, their weight, how the egg is cooked (with or without fat), the quality of the egg (origin), what is consumed with the ‘egg. For example, it is better to combine it with salmon (rich in omega-3) than bacon (rich in saturated fatty acids).
In general, that is to say as part of a balanced diet, and in a healthy person, it is possible to eat 5 to 6 eggs per week without risk to cardiovascular health.
How to choose your eggs?
Not all eggs are of equal quality. It depends on how the hens are kept. On the shell of the eggs is written a code ranging from 0 to 3 allowing to know the living conditions of the laying hens:
- code 0: organic chicken feed, access to an outdoor area with vegetation;
- code 1: free-range hens;
- code 2: free-range indoor hens;
- code 3: hens reared in cages.
To get the most benefits from eggs, it is best to choose an egg with a code 0 or 1.