BEWARE OF EGGS

Eggs are often praised for their protein and nutrient content, but they also come with several health risks, especially when consumed in excess. Below are some of the key concerns, along with references from studies and expert opinions.

1. Increased Risk of Heart Disease

Eggs, especially the yolks, are high in cholesterol, which may contribute to cardiovascular problems.

Scientific Evidence
• Harvard T.H. Chan School of Public Health (2020):
• A study published in JAMA found that higher egg consumption was linked to an increased risk of cardiovascular disease (CVD) and death due to their cholesterol content.
• Each additional 300 mg of dietary cholesterol per day was associated with a 17% increased risk of cardiovascular disease and an 18% increased risk of death.
• Reference: Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. JAMA. 2019;321(11):1081–1095.
• Cleveland Clinic (2022):
• Consuming eggs frequently may increase LDL (“bad”) cholesterol, leading to plaque buildup in arteries, increasing the risk of atherosclerosis, heart attack, and stroke.
• Reference: Cleveland Clinic. How Many Eggs Can You Eat Per Week?

2. Increased Risk of Diabetes

There is growing evidence linking high egg consumption to type 2 diabetes.

Scientific Evidence
• A 2020 study published in British Journal of Nutrition found that people who ate one or more eggs daily had a 60% higher risk of developing diabetes compared to those who ate fewer eggs.
• Reference: Zang J, et al. Egg consumption and risk of type 2 diabetes: a dose-response meta-analysis of prospective cohort studies. Br J Nutr. 2020;124(5): 479–487.
• Another study from 2009 (Diabetes Care Journal) showed that people who ate one or more eggs per day had a 77% greater risk of developing diabetes compared to those who ate fewer than one egg per week.
• Reference: Djoussé L, Gaziano JM. Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study. Diabetes Care. 2009;32(2):295–300.

3. Cancer Risk (Especially Prostate and Colon Cancer)

Egg consumption has been linked to increased risks of prostate cancer and colon cancer, likely due to the presence of choline and cholesterol.

Scientific Evidence
• Harvard University Study (2011):
• Men who consumed 2.5 or more eggs per week had an 81% increased risk of lethal prostate cancer compared to those who ate less than one egg per week.
• The study suggests that choline, a compound abundant in eggs, may promote cancer growth.
• Reference: Richman EL, et al. Egg, red meat, and poultry intake and risk of lethal prostate cancer in the prostate-specific antigen-era: Incidence and survival. Cancer Prev Res (Phila). 2011;4(12):2110-21.
• Choline and Colon Cancer Risk:
• Choline, found in high amounts in eggs, is converted by gut bacteria into trimethylamine-N-oxide (TMAO), which is associated with increased cancer risk.
• A study in FASEB Journal (2017) reported that high choline intake is linked to a 70% increased risk of colorectal cancer.
• Reference: Xu X, et al. High dietary choline and betaine intake is associated with increased risk of colorectal cancer: a systematic review and meta-analysis. FASEB J. 2017.

4. Egg Consumption and Liver and Kidney Issues

Excess egg consumption can burden the liver and kidneys, especially in people with pre-existing conditions.

Scientific Evidence
• Excess protein from eggs can stress the kidneys, leading to higher uric acid levels, which can contribute to kidney stones and gout.
• Source: National Kidney Foundation. Dietary Protein and Kidney Health.
• Fatty Liver Risk:
• Eggs contain high amounts of cholesterol and saturated fats, which may contribute to non-alcoholic fatty liver disease (NAFLD) in individuals consuming high amounts.
• Reference: Perumpail BJ, et al. The role of diet in the pathogenesis and treatment of NAFLD. J Clin Transl Hepatol. 2017;5(4):276-286.

5. Increased Risk of Food Poisoning (Salmonella Infection)

Eggs are one of the most common sources of Salmonella bacteria, which can cause severe foodborne illness.

Scientific Evidence
• The CDC (Centers for Disease Control and Prevention) states that consuming raw or undercooked eggs increases the risk of Salmonella infection, which can cause severe gastrointestinal distress, fever, and dehydration.
• Source: CDC. Salmonella and Eggs.

6. Autoimmune and Inflammatory Reactions

Eggs contain pro-inflammatory compounds that may worsen autoimmune diseases and inflammation.

Scientific Evidence
• Arachidonic Acid in Eggs Triggers Inflammation:
• Eggs contain arachidonic acid, which can contribute to chronic inflammation linked to arthritis, cardiovascular diseases, and autoimmune conditions.
• Source: Calder PC. Polyunsaturated fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2006;75(3):197-202.
• Egg Whites and Autoimmune Reactions:
• Some individuals experience immune system overreactions to proteins in egg whites, leading to digestive discomfort, joint pain, and allergic responses.
• Source: Martino JV, et al. Egg white consumption induces mild enteropathy in some individuals with irritable bowel syndrome. Gastroenterology. 2018.

How Many Eggs Can You Eat Per Day and Per Week?

1. General Recommendations
   • The Harvard School of Public Health suggests limiting egg intake to 3-4 eggs per week for most people.
   • The Cleveland Clinic advises that those with heart disease or diabetes should not exceed 3 eggs per week due to the increased risk of cardiovascular disease.
2. Safe Upper Limits

Healthy adults : 3-4 eggs per week
People with heart disease or diabetes: 1-3 eggs per week
Athletes/bodybuilders (with no heart disease or diabetes): Up to 1 egg per day, but not exceeding 6 per week

Note: Some studies suggest that even one egg per day may increase risks of heart disease, diabetes, and cancer over time, so moderation is key.

What Happens If You Exceed This Limit?

1. Increased Heart Disease Risk

Excessive egg consumption raises LDL (“bad”) cholesterol, which increases the risk of artery blockages, heart attacks, and strokes.
• Harvard Study (JAMA, 2019) found that every additional 300 mg of cholesterol per day (about 2 eggs) increases heart disease risk by 17%.
• Source: Zhong VW, et al. JAMA, 2019.

2. Higher Risk of Type 2 Diabetes

Eating 7 or more eggs per week has been linked to a 60-77% increased risk of diabetes, as per studies in British Journal of Nutrition and Diabetes Care.
• Excess cholesterol and saturated fat impair insulin function, making blood sugar harder to control.
• Source: Djoussé L, Gaziano JM. Diabetes Care, 2009.

3. Higher Cancer Risk (Prostate and Colon Cancer)

Eating 2.5+ eggs per week is linked to an 81% higher risk of lethal prostate cancer and an increased colorectal cancer risk due to choline and TMAO production.
• Source: Richman EL, et al. Cancer Prev Res (Phila), 2011.

4. Liver and Kidney Damage

Eating too many eggs, especially with high-fat diets, may contribute to non-alcoholic fatty liver disease (NAFLD) and kidney stress in individuals with pre-existing conditions.
• High protein and cholesterol intake can burden kidneys, increasing the risk of kidney stones and damage.
• Source: National Kidney Foundation.

5. Increased Inflammation and Autoimmune Reactions

Eggs contain arachidonic acid, which may promote inflammation and worsen autoimmune conditions like arthritis and inflammatory bowel disease (IBD).
• Source: Calder PC. Prostaglandins Leukot Essent Fatty Acids, 2006.

Conclusion: Should You Eat Eggs?

While eggs contain protein, vitamins, and minerals, their risks often outweigh their benefits, especially if consumed excessively. Scientific studies suggest limiting intake to 3-4 eggs per week, with those at risk of heart disease or diabetes consuming even fewer.