FollowToday, the second Friday of October, is World Egg Day! It’s a day to celebrate this humble little superfood — a nutritious and affordable source of high-quality protein, vitamins and minerals.
Since Mum and I started strength training five months ago, we’ve been eating two soft-boiled eggs for breakfast every day. I also see some of my gym buddies eating four or more eggs a day! 💪
I can almost see some of you raising your eyebrows. 😆 Two eggs a day? Or even four? Won’t all that cholesterol send our blood cholesterol levels soaring?
Well, here’s what we know.
Do eggs raise cholesterol?
Yes, egg yolks contain dietary cholesterol. One large egg has approximately 186 mg of cholesterol, most of it in the yolk. However, dietary cholesterol generally has a smaller effect on blood cholesterol levels than saturated fat does, although individual responses vary.
Our bodies also produce cholesterol naturally, mainly in the liver. When we consume dietary cholesterol, the liver can adjust how much it produces. But that doesn’t mean dietary cholesterol has no effect at all!
For LDL (the so-called “bad” cholesterol), saturated fat is an important dietary factor. So, what we eat alongside our eggs matters too. Eggs served with vegetables and whole grains are a different nutritional package from eggs accompanied by processed meat, white bread, and other foods high in saturated fat.
As for how many eggs we should eat, there’s no one-size-fits-all answer. Our overall diet, cholesterol levels, health conditions and individual response all matter.
Why do Mum and I eat two eggs every morning?
Two medium-sized eggs provide approximately 11–12 g of high-quality protein, which helps support muscle repair and maintenance. This is particularly important as we grow older and want to maintain our muscle mass and strength.
As someone who exercises regularly and does strength training, I aim for around 1.6–2.0 g of protein per kg of body weight daily. At my current weight of 42kg, that’s approximately 67–84 g of protein a day.
So, my two eggs are just the beginning! I get the rest of my protein from other foods, including meat, milk, cheese, nuts, chickpeas, yogurt, and lentils.
Of course, protein needs vary from person to person, and eating more isn’t automatically better. The goal is to get enough protein while maintaining a balanced diet.
❤️ My love affair with eggs!
Coming back to eggs, I absolutely LOVE them, no matter how they’re cooked — soft-boiled, hard-boiled, scrambled, poached or sunny-side up.
If there’s one food I could never give up, it’s eggs! 😂🥚
Here’s what my typical breakfast looks like:
🍳 Two half-boiled eggs
🌰 Walnuts and almonds
🫘 Roasted chickpeas
☕ Decaf coffee or raw cacao with a tablespoon of flaxseed meal and fresh milk
🍎 An orange or an apple
Some mornings, I’ll also have boiled chickpeas and sprouted wheat bread with butter and peanut butter or black sesame spread.
Happy World Egg Day! How many eggs do you eat a day? 🥚😋
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