Can you eat overcooked hard boiled eggs?

In this short guide, we are going to answer the question “Can you eat overcooked hard boiled eggs?”.  In addition, we will discuss how many eggs a day is healthy. Finally, we will discuss how much cholesterol is in eggs.

Can you eat overcooked hard boiled eggs?

No, you can not eat overcooked hard boiled eggs. There is no magic number, it is necessary to take into account individual aspects, such as level of training, gender, weight, height and history of diseases, as well as recommendations for consumption of cholesterol and protein per day. But common sense is always welcome.

The consumption of one to three eggs a day is associated with an increase in the levels of HDL cholesterol (beneficial cholesterol) and with a reduction in the levels of LDL cholesterol (the bad/harmful to health). 

We do not have a consensus on the number of eggs per day being rigidly indicated by any Specialty Society, but we put here a caveat common to all recommendations: eggs are nutritious and can be part of a healthy and balanced diet. 

To have a healthy diet, it is necessary to have balance, variety and moderation, without exaggerating any food or substance.

How many eggs a day is healthy?

Up to three whole eggs a day is healthy for healthy people who do not engage in high-intensity physical activity daily. Up to six eggs a day for athletes or practitioners of intense physical activities, but reaching a maximum of three yolks.

Up to 2g of protein per kilo of weight per day for experienced athletes in search of hypertrophy, remembering that the consumption of other protein sources must enter into this account, which must be done with the guidance of a sports nutritionist.

Excessive consumption of eggs can contribute to exceeding the daily protein recommendations, which can lead to long-term imbalance of kidney and liver function. In addition, although studies do not point to an increased risk of cardiovascular disease related to egg consumption, caution must be exercised. 

The fat present in the yolk represents about 25% of the nutritional content of the egg, thus, it can have an increase in blood cholesterol levels.

It is always important to remember that there is a maximum recommendation for protein consumption per day: on average, the population should consume between 0.8 to 1.2 g of protein per kg of weight, but this varies according to sex, weight, age. and associated diseases, so it is super important to make an individual assessment of this consumption. 

So, as the egg is a source of protein, this alert is essential to avoid overloading the body. Two servings of eggs represent about 20% of the recommended daily protein requirements.

For athletes, this amount also varies according to the modality practiced, as excess protein in some exercises can dehydrate the body and lead to serious injuries. For hypertrophy, for example, this value can reach a maximum of 1.6 g of protein per kilogram of body. 

It is worth noting that the amount of protein present in an egg varies according to its size. In an average egg, for example, there is about 5 g of protein. That is, it is necessary to make an individual account, with the follow-up of a sports nutritionist who knows the patient’s health history.

How much cholesterol is in eggs?

A yolk contains about 185 mg of cholesterol, representing more than half of the recommended daily amount of cholesterol. That is, assuming that two eggs would already exceed the maximum amount to be ingested per day, so that consumption does not become a problem, from the third or fourth egg of the day.

The individual should consume only the white, removing the egg yolk. According to the recommendations of the World Health Organization (WHO), the daily cholesterol intake should be less than 300 mg for the general population and less than 200 mg for people with a history of cardiovascular disease. 

This is because the accumulation of cholesterol in the walls of the arteries can lead to clogging of the same, leading to heart infarction and stroke. For the aforementioned reasons, patients with a history of cardiovascular disease or diabetes should exercise care and caution in the consumption of foods rich in cholesterol.

Therefore, we can say that, for a healthy adult weighing an average of 80 kg, the daily consumption of more than six eggs would already be an exaggeration, extrapolating the ideal amount of protein to be ingested and, in relation to cholesterol, if the person chooses to consume the yolk, three eggs would be the daily consumption limit in this case.

However, athletes can increase this intake, if well accompanied by a nutritionist.

Conclusion

In this short guide, we answered the question “Can you eat overcooked hard boiled eggs?”.  In addition, we discussed how many eggs a day is healthy. Finally, we discussed how much cholesterol is in eggs.

Citations

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.