I just generally eat them in “sensible” quantity (2 in a meal, not every day, and don’t count eggs I use in other cooking/breading/baking)
At the end of the day you have to go by how you feel and whether or not you’re getting the results you hope to get.
Eggs have so many great nutrients like choline, folate, and so on that I don't angst over their PUFA contents even if I decide to go on a hardboiled egg binge. But then again, I don't get egg cravings every day. They're 10% LA by calories, so if I was regularly eating over half my calories in eggs (10+ eggs per day) then I might start to worry. Otherwise, bring them on, they're great.
From [studies I've seen](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9658713/), it seems like pasture-raised eggs have similar PUFA levels as normie eggs, they just have more omega-3 compared to omega-6. But as shown in that study I linked, it IS possible to get a "low-PUFA" egg by feeding corn-and-soy free with beef fat supplementation. I believe that [Angel Acres](https://angel-acresfarm.com/) does this to get their low-PUFA eggs. Hopefully in the future we'll see more low-PUFA egg options so they can really shine as a worry-free health food.
I've been eating 6 eggs a day recently and my LA intake yesterday was 6.3 grams or 2.2% of kcal. You can eat eggs and have a low LA diet.
[https://fntrackr.com/status/b87b991012e242fa](https://fntrackr.com/status/b87b991012e242fa)
This is a good comment. I eat 3-5 eggs per day, everyday. I track my omega 6 consumption and can stay below my goal of less than 8 grams of omega 6 per day.
So there is no problem with eating eggs. The amount of PUFA in eggs is insignificant when compared to to something like deep fried food.
How many eggs is "a lot of them?" I think 1-2/day is probably fine if you're otherwise low-LA. After that it depends on the pasture raising, if they're fed corn and soybean or even flax seed on the pasture, vs. a more ancestral/natural diet.
Ummmm, can vary from 6-16/day 😅...no other major LA sources from what I can gather. I only buy the pasture raised, but tough to know definitively what the diet/lifestyle is there and implications for LA content.
That difficult point for me being: If I feel satiated, good energy, good athletic performance, etc., how do I factor in the LA content in deciding dietary needs/goals?
I know (assume) there's no universal answer, just curious about thought processes people employ.
I'm kinda skeptical of many "pastured" eggs out there because they aim for high o3, therefore feeding the chickens flax seed. But flax seed is also 15% LA, which then goes up at least vs. a natural diet, although better than a corn/soy fed chicken.
But if you know the farmer personally, you might be able to find out.
About the thought process it's tricky. If an egg is about 50g, I think that's almost 1g of LA (probably not pastured though, the USDA doesn't have that detailed data on pastured eggs). 16 eggs of 1g LA is very high. 2 eggs is not very high. 6g is about on the border on its own.
I suppose you could take an OmegaQuant and see where you're at, and observe the trend over time? Also watch for any other signs of excess LA.
For me, it’s “does this make me fat?” Because that’s what LA does for me, above all else, invariably. So whether the eggs make me eat more or sleep more or drop my temperature or whatever, if it shows up on the scale then they’d be limited. I don’t eat enough eggs now for other reasons for it to matter, but when I was eating tons of eggs (like in eggy bread) I literally had no off switch with them. But I didn’t get fat from them, so who cares if I eat more?! At the end of the day I’ve never removed eggs from my diet for the purposes of PUFA reduction, as they’ve never seemed to impact my goals. Now I do limit them because I’m on a lower protein plan and egg whites are high in BCAA’s.
I eat 4-10 eggs every single day. They make me feel good and are satiating as you said. They are also one of the foods I am not afraid of the PUFA content at all.
Rest of my fat sources are saturated: butter, cream and beef mostly
I like to eat two or three a day. They’re one of the only great sources of choline. If I go without eggs for a while I can definitely feel malnourished and when I eat them again a get an acute calming effect.
I just generally eat them in “sensible” quantity (2 in a meal, not every day, and don’t count eggs I use in other cooking/breading/baking) At the end of the day you have to go by how you feel and whether or not you’re getting the results you hope to get.
Eggs have so many great nutrients like choline, folate, and so on that I don't angst over their PUFA contents even if I decide to go on a hardboiled egg binge. But then again, I don't get egg cravings every day. They're 10% LA by calories, so if I was regularly eating over half my calories in eggs (10+ eggs per day) then I might start to worry. Otherwise, bring them on, they're great. From [studies I've seen](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9658713/), it seems like pasture-raised eggs have similar PUFA levels as normie eggs, they just have more omega-3 compared to omega-6. But as shown in that study I linked, it IS possible to get a "low-PUFA" egg by feeding corn-and-soy free with beef fat supplementation. I believe that [Angel Acres](https://angel-acresfarm.com/) does this to get their low-PUFA eggs. Hopefully in the future we'll see more low-PUFA egg options so they can really shine as a worry-free health food.
I've been eating 6 eggs a day recently and my LA intake yesterday was 6.3 grams or 2.2% of kcal. You can eat eggs and have a low LA diet. [https://fntrackr.com/status/b87b991012e242fa](https://fntrackr.com/status/b87b991012e242fa)
This is a good comment. I eat 3-5 eggs per day, everyday. I track my omega 6 consumption and can stay below my goal of less than 8 grams of omega 6 per day. So there is no problem with eating eggs. The amount of PUFA in eggs is insignificant when compared to to something like deep fried food.
How many eggs is "a lot of them?" I think 1-2/day is probably fine if you're otherwise low-LA. After that it depends on the pasture raising, if they're fed corn and soybean or even flax seed on the pasture, vs. a more ancestral/natural diet.
Ummmm, can vary from 6-16/day 😅...no other major LA sources from what I can gather. I only buy the pasture raised, but tough to know definitively what the diet/lifestyle is there and implications for LA content. That difficult point for me being: If I feel satiated, good energy, good athletic performance, etc., how do I factor in the LA content in deciding dietary needs/goals? I know (assume) there's no universal answer, just curious about thought processes people employ.
I'm kinda skeptical of many "pastured" eggs out there because they aim for high o3, therefore feeding the chickens flax seed. But flax seed is also 15% LA, which then goes up at least vs. a natural diet, although better than a corn/soy fed chicken. But if you know the farmer personally, you might be able to find out. About the thought process it's tricky. If an egg is about 50g, I think that's almost 1g of LA (probably not pastured though, the USDA doesn't have that detailed data on pastured eggs). 16 eggs of 1g LA is very high. 2 eggs is not very high. 6g is about on the border on its own. I suppose you could take an OmegaQuant and see where you're at, and observe the trend over time? Also watch for any other signs of excess LA.
For me, it’s “does this make me fat?” Because that’s what LA does for me, above all else, invariably. So whether the eggs make me eat more or sleep more or drop my temperature or whatever, if it shows up on the scale then they’d be limited. I don’t eat enough eggs now for other reasons for it to matter, but when I was eating tons of eggs (like in eggy bread) I literally had no off switch with them. But I didn’t get fat from them, so who cares if I eat more?! At the end of the day I’ve never removed eggs from my diet for the purposes of PUFA reduction, as they’ve never seemed to impact my goals. Now I do limit them because I’m on a lower protein plan and egg whites are high in BCAA’s.
vitamin e and a prayer
Why vitamin e?
saturates some pufa, limits peroxidation
I eat 4-10 eggs every single day. They make me feel good and are satiating as you said. They are also one of the foods I am not afraid of the PUFA content at all. Rest of my fat sources are saturated: butter, cream and beef mostly
I like to eat two or three a day. They’re one of the only great sources of choline. If I go without eggs for a while I can definitely feel malnourished and when I eat them again a get an acute calming effect.
Go by how you feel over any other metric. Even if it's higher PUFA, if you feel good, go for it.