Eating too many or undercooked eggs may harm health

A health expert from Taiwan has said that eating too many eggs or consuming them undercooked may reduce their nutritional benefits and even increase the risk of food poisoning. Eggs are an important part of the daily diet but how many should be eaten each day remains an important question.

Dr. Chiu Cheng-hung, Director of the Jing Sheng Clinic in Taiwan stated in an interview that excessive egg consumption or improper preparation can reduce their nutritional value and increase the risk of foodborne illness.

Research suggests that consuming three eggs daily for 30 consecutive days may increase levels of harmful cholesterol in the blood potentially raising the risk of cardiovascular diseases.

He further added that a comprehensive review of 17 scientific studies published in 2020 linked the consumption of three eggs per day with an increased risk of heart disease.

He advised that generally only one egg per day should be consumed mainly because cholesterol in the egg yolk can affect the cardiovascular system. However, the ability to metabolize cholesterol varies from person to person so the appropriate number of eggs may differ individually.

Dr. Chiu also emphasized that people should get their cholesterol levels checked through blood tests. For most healthy adults, an LDL cholesterol level below 130 mg/dL is considered safe. If levels are near the upper limit, it is recommended not to consume more than two eggs per day. However, if cholesterol levels are within a healthy range consuming three to four eggs daily may not be a concern.

Many people believe that raw eggs are more nutritious or prefer soft-boiled eggs for their texture and runny yolk. However, scientific studies show that protein absorption from fully cooked eggs exceeds 90% while it is only about 50% in raw eggs.

Additionally, raw or undercooked eggs carry the risk of Salmonella contamination and food poisoning. People with weakened immune systems, pregnant women, young children and the elderly are especially advised to avoid such forms of eggs to prevent gastrointestinal inflammation or serious illness.

As for egg-based dishes such as egg rolls, scrambled eggs and fried eggs although they provide high-quality protein, they are often prepared using butter, cream or large amounts of oil which increases their fat and cholesterol content and may have harmful effects on health.