Research
Macro partitioning
Moderate consumption of eggs (1-2 per day) is safe and potentially healthy for most individuals, provided they replace refined carbohydrates or unhealthy meats.
You can safely eat 1-2 eggs per day. They are a healthy source of protein and nutrients. Just make sure you are eating them as part of a balanced diet, not alongside refined carbohydrates or processed meats.
ModerateQualifiesMEDIUM confidence
In summary, eggs would appear to be healthy if replacing foods like red meats, fried foods, and refined carbohydrates, but may be less healthy than non-starchy vegetables, fruits, and fish, making 1 whole egg a day acceptable in healthy individuals (two in those who are primarily vegetarians).
Why this rating
Based on large observational studies with conflicting results (some showing increased CVD risk, others neutral or protective).
Source
Dietary management of dyslipidemia
Arun K. Chopra · Indian Heart Journal · 2023
DOI 10.1016/j.ihj.2023.12.005
narrative_reviewCited 8×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- Replacing refined carbohydrates and total calories with healthy fats (specifically MUFA/PUFA from sources like EVOO or nuts) improves cardiometabolic health and lipid profiles more effectively than restricting saturated fats alone.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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