Do eggs raise your cholesterol?

Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

mayoclinic.org - Eggs: Are they good or bad for my cholesterol? - Mayo Clinic

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Are chicken eggs good or bad for my cholesterol? Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do. Although some studies have found a link between eating eggs and heart disease, there could be other reasons for these findings. The foods people typically eat with eggs, such as bacon, sausage and ham, might do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — might play more of a role in the increased risk of heart disease than eggs themselves do. Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness. But if you have diabetes, some research suggests that eating seven eggs a week increases heart disease risk. However, other research failed to find the same connection. Still other research suggests that eating eggs might increase the risk of developing diabetes in the first place. More research is needed to figure out the link between eggs, diabetes and heart disease. Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites. Egg whites contain no cholesterol but still contain protein. You can also use cholesterol-free egg substitutes, which are made with egg whites.

With Francisco Lopez-Jimenez, M.D.

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Is it okay to only eat two meals a day?

There is literally no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost ( 1 , 2 ).

healthline.com - How Many Meals Should You Eat per Day? - Healthline

“Breakfast is the most important meal of the day…” or is it?

Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast ( 6 ). Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight, just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at McDonald’s for lunch. Everyone “knows” that breakfast is good for you, so people who have healthy habits overall are more likely to eat breakfast. However, there is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Nevertheless, eating breakfast may benefit certain aspects of health. It appears that the body’s blood sugar control is better in the morning ( 7 ). Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner ( 5 ). Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner ( 8 ). These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. But as general advice: If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

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