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Life Guide U.S. essentials
English

You don't have to give up eggs, but don't eat 3 or 4 a day

  • Moderate value
  • Evidence B
  • Buys life
  • Disputed
  • Free
  • Takes minutes
  • No willpower

In plain words

Each extra half a whole egg a day is linked to about a 7% higher chance of dying over the same period. Replace that half egg with egg whites, fish, poultry or nuts and every measure of death risk comes out lower instead. You don't need to give up eggs; just don't eat 3 or 4 a day.

Cost

Free, and it takes no time.

What you get

A U.S. follow-up study of 521,000 (52.1万) people, with 129,000 (12.9万) deaths. Each extra half a whole egg a day raised the risk of death by about 7% (hazard ratio 1.07, 95% CI 1.06–1.08, the plausible range). Replacing that half a whole egg with an equal amount of egg whites, poultry, fish, dairy or nuts and legumes lowered the risk of death, and the risks of death from cardiovascular disease, cancer and respiratory disease were all lower too

Notes

Highly disputed: other studies that followed large numbers of people over the long term, and pooled analyses of several studies, found no link between eggs and mortality. The U.S. dietary guidelines have dropped the daily cholesterol limit. What to avoid is only eating 3 or 4 a day; one a day is nothing to worry about

Evidence grade
B : Supported by research but without a precise number, or based on small or single studies.
Sources
  1. Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508. https://doi.org/10.1371/journal.pmed.1003508

Translated from the Chinese original. Original book, section 2, tip 35. This section is about health and medicines. It is general information, not a substitute for a doctor’s diagnosis or prescription. Content may be out of date and rules differ by place. When you actually deal with an agency, a doctor or a court, follow what local officials, doctors and lawyers tell you. Disclaimer