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Consume Eggs!
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Omelette, poached eggs, or kogel-mogel are just a handful of examples of delectable egg dishes. However, numerous individuals restrict their egg consumption. Certain viewpoints posit that eggs contribute to an increase in 'bad' cholesterol levels, thereby earning the moniker 'cholesterol bomb'. Fortunately, more recent studies indicate that even daily egg ingestion does not produce harmful effects and may potentially offer health benefits.
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Component containing a lot of cholesterol? Let's look again at the egg
For many years, many dietitians and doctors have warned against excessive consumption of eggs, suggesting reducing them in the diet. The reason for this was the belief that high-cholesterol products, such as egg yolk, can significantly increase the level of this compound in the body. However, it is important to note that up to 80% of cholesterol is produced by the body itself and only 20% is provided with food. Although egg yolk does indeed contain high amounts of cholesterol, there are also other substances in eggs that regulate its action and protect against the deposition of cholesterol in the vessels.
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Healthful characteristics of eggs
Such is the task of lecithin found in the egg – a substance indispensable for every organism. It is present in cell membranes and is responsible for a range of key processes occurring in the body, including managing cholesterol through its emulsification. In short, it causes cholesterol molecules to be broken down into smaller units and removed from the body so that they cannot deposit in the walls of the vessels. The claim that eggs raise cholesterol levels has been debunked. On the contrary, this dietary component can positively affect the cardiovascular system. Besides lecithin, eggs also contain other substances that make them a source of many nutrients – vitamins (A, D, E, K, B12, folic acid), mineral salts (potassium, calcium, sulfur, phosphorus, iron, zinc, sodium), omega-3 and omega-6 fatty acids. These are substances that our body requires for proper functioning.
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Utilization of eggs in dietary regimens
Scientifically established, even daily consumption of eggs has no detrimental effect on the circulatory system. The World Health Organization (WHO) advises eating up to 10 eggs per week and guarantees that even such an amount will not cause harmful consequences in the body. Eggs are also an excellent component of specific dietary programs, as they have a high nutrient density and have proven effective in reduction programs, providing a feeling of fullness. Their effectiveness in weight loss programs has been confirmed by researchers who have shown that eating eggs helps in faster reduction of excess body fat.
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Restriction of egg intake
Despite the confirmed health benefits associated with eating eggs and the assertion that they should be part of a balanced diet, there are situations where their consumption should be limited. This applies to individuals with diabetes or coronary heart disease, who are overweight or obese, as well as those who have elevated cholesterol levels. It is recommended that in such cases the intake of eggs should be limited to a maximum of a few pieces per week. It is also important to pay attention to the preparation method of eggs. The best method is soft boiling or hard boiling in the shell. Kogel-mogel, although it is an unforgettable taste from childhood, provides a considerable amount of calories together with sugar, so it is advisable to show moderation and common sense. Proper preparation of egg dishes provides the body with essential nutrients and the palate with unforgettable taste experiences.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
mgr Max Müller
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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