Are Eggs Good For Me?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

In the world of nutrition, some debates are still relevant. Such is the debate over the egg. For nearly 40 years, researchers have been trying to determine if omelets, scrambled eggs and boiled eggs are healthy.

The argument, as usual, revolves around the simple factor that eggs are high in fat and cholesterol. So it is easy to assume that eliminating the yolk or avoiding the consumption of eggs completely are part of any diet.

The current questions about eggs are related to what are their possible benefits and do they do more harm than good?

In fact, a quick look at the most common myths shows that cooking eggs, as a standard part of your diet, is one of the best decisions you can make.

Myth: Eggs make us fat.

True: Eggs are a great food for weight loss

You may have heard that eating eggs will make you fat, as 60% of the calories in eggs come from fat. However, eating fat does not make you full and eggs are a food that controls calories. Eggs help boost weight loss, not the other way around.

An egg has about 70 calories with an excellent balance of 6 grams of protein and 5 grams of fat. The protein / fat combination increases the hormone that tells your brain that you are full. The protein in eggs causes your body to release the hormone glucagon, which encourages the body to use stored carbohydrates and fats.

Myth: Eggs raise cholesterol

True: Eggs do not affect cholesterol levels

If you want to lower the amount of cholesterol in your blood, you need to reduce the amount of cholesterol you consume. That's why eggs are usually touted as dangerous - they contain about 200 mg of cholesterol per serving.

Cholesterol intake does not actually increase the amount of cholesterol in your blood, or at least not as much as you think. In fact, only 30% of people are affected by a significant increase in their levels after following a diet high in cholesterol.

Studies show that daily consumption of eggs in healthy individuals does not increase the risk of coronary heart disease. There are experiments that confirm that three eggs a day improve cholesterol intake without causing negative effects.

Myth: We should only eat protein

True: Enjoy the whole egg

One egg white contains all the protein - 3.5 grams per egg, and the rest of the nutrients, proteins and fats are hidden in the yolk, which means that it is the most nutritious part of the egg. The yolk contains 240 mg of leucine - the amino acid that is responsible for building genetic muscle mass.

In addition, the yolk includes choline, which is essential for cell membrane function.

Myth: Eating raw eggs gives you access to more nutrients

True: Cook the eggs to provide your body with all the nutrients

The oxidation of cholesterol in the egg during cooking is minimal and even reduced if you cook your egg at a low temperature. Consumption of raw eggs is recommended to avoid reducing the amount of lutein and zeaxanthin. Studies show that boiled eggs increase the levels of lutein and zeaxanthin in the blood.

And while only 1 in 10,000 eggs are infected with salmonella, cooking eggs will effectively kill salmonella and significantly reduce the risk of foodborne illness, allergies and poisoning.