Eggs remain one of the most popular and nutritious foods in the diet of Ukrainians. They are affordable, versatile in preparation, and have a high content of high-quality protein. However, there have been controversies surrounding them for years — how much can be eaten, whether they raise cholesterol, and which cooking methods are considered the most useful. Nutritionists have told how to safely include eggs in your daily menu.
How many eggs can you eat per day?
Nutritionists say that a healthy adult can safely consume 1–2 eggs daily. Modern studies have shown that dietary cholesterol in eggs does not have a significant effect on blood cholesterol levels. Trans fats, sweets, and fast food are much more dangerous for blood vessels, not eggs themselves.
Athletes and active people are allowed up to 3 eggs per day, as the body needs more protein to repair muscle tissue.
Who should limit egg consumption:
People with cardiovascular disease or type 2 diabetes are advised to eat no more than 7 eggs per week. This is an individual recommendation and depends on the overall diet, fat intake, and health status.
What egg dishes are the healthiest?
Nutritionists advise giving preference to cooking methods that retain the maximum amount of nutrients and do not add excess fat.
Soft-boiled egg.
The most balanced option: the protein is easily digestible, and the yolk preserves vitamins A, D, E, and omega-fatty acids.
Steamed omelet without oil.
Suitable for those who adhere to the principles of healthy eating. You can add spinach, broccoli, greens to the dish.
Poached eggs.
A gentle cooking method without frying — perfect for breakfast.
Baked eggs with vegetables.
Prepared without additional fat, they are highly nutritious and low in calories.
Salads with eggs.
Protein salads with cucumber, greens, or boiled beets are a light dinner option.
Why you should include eggs in your diet
Experts emphasize that eggs are one of the most valuable foods for daily nutrition, because they:
- contain all 9 essential amino acids;
- rich in choline, a key substance for memory and brain function;
- give a long-lasting feeling of satiety;
- suitable for weight loss;
- improve the condition of skin, hair and immunity.
