Egg per week and total protein intake.

Goldenrod

Goldenrod

Well-known member
Staff member
Not a lot of conclusions in this write up but interesting all the same.
www.medicalnewstoday.com

Cholesterol and eggs: What are the latest guidelines on consumption?

Despite changed guidelines, a new study has found that misconceptions about eggs and cholesterol may still be keeping people from including them in their daily diets.
www.medicalnewstoday.com www.medicalnewstoday.com

I found this comment interesting:
"Most research suggests that eating more than 2 g of protein per kg of body weight per day can cause health issues over time."
It follows with the side effects risks of taking more. Not stating this to be accurate as I am just reading it. Most people who lift on a regular basis would exceed this, I would think. If you were a 100 kg male or 220 lbs - that would be 200 grams of protein and many people eat a lot more.
Just info to consider.
 
I only eat eggs once a week on the weekend. Just dont have time for them during the week and cold eggs in tupperware at work is gross.
Protein is 250grs/day but it used to be 350ish
 
I think it depends on the protein sources you choose i.e how lean are they and what % of the fats comes from saturated fats + polyunsaturated fats? Eggs for example are around 30% saturated fat, medium ground beef 45%. About 16% of an eggs fat content are polyunsaturated (omega 3s and 6s). While medium ground beef has ~ 7% from polyunsaturated fats.

I've seen eggs been bastardized for raising cholesterol many many times. MPMD wrote an article about his own cholesterol raising when eating eggs. With that said, there are numerous studies showing eggs, given an otherwise healthy diet low in saturated fats, make little difference to cholesterol levels.

www.mdpi.com

Nutritional Viewpoints on Eggs and Cholesterol

Although most current epidemiologic studies indicate no significant association between consuming one egg daily and blood cholesterol levels and cardiovascular risk, arguments still persist with a positive association. Since the diet is one of the most influential factors for this association...
www.mdpi.com www.mdpi.com

This study compares Japanese people who eat 1 egg a day on a Japanese diet, VS Americans who eat 1 egg a day on the typically American diet.

1) They recommend 1 egg a day.
2) They believe the Japanese aren't affected by eggs as much as Americans due to their lower saturated fat intake.
3) Women see worse cholesterol numbers than men.
4) Some people's cholesterol hyper responds to egg intake.
5) Less than 20 grams of saturated fats a day is ideal.

Seems to me if you diet is low in saturated fat and cholesterol, and higher in polyunsaturated fats already, eggs make no difference on cholesterol.

www.mdpi.com

Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?

The relationship between blood cholesterol and heart disease is well-established, with the lowering of serum low-density lipoprotein (LDL)-cholesterol being the primary target of preventive therapy. Furthermore, epidemiological studies report lower risk for heart disease with higher...
www.mdpi.com www.mdpi.com

This meta analysis (similar to one you linked), shows that the cholesterol from eggs is almost offset by the difference eggs makes in your cholesterol ratio. The 2nd article also shows eggs increase HDL levels, and sometimes lower LDL levels. As the first study stated "Some people's cholesterol hyper responds to egg intake." This article states that some people poorly absorb (~33%) the cholesterol from eggs, which depending on your genetics, should raise HDL.

What I'm trying to get it here is, looking at protein intake as an isolated variable is not a great way to make dietary recommendations. If your protein intake is high, and the rest of your calories come from donuts, you're prob not going to be very healthy. I don't think high protein is necessarily unhealthy, I think it's the overall composition of macros from the protein sources in conjunction with the rest of your diet that make or break your health.

I could easily be completely wrong here haha.
 
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dubs said:
Currently at 6 raw eggs in my breakfast shake every morning. Fastest way to get ahead on my macros for the day.
Click to expand...
I eat a lot of raw eggs too even though there are endless statements indicating there isn't as much protein in egg if you don't cook it. Sometimes, in a rush, 4-6 raw eggs, 30-40 almonds, and an avocado and banana. Lots of fibre, super quick, and amazing the amount of calories, protein, and healthy fats.
 
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