Eggs: Superstitions and truths
If you say you eat two or three eggs a day, people will touch their heads. But breakfast and donuts and croissants seem to be the norm.
Eggs have been unfairly accused for decades. It is common to hear that you should not eat more than two eggs a week. Meanwhile, you stare at the Nordic countries in amazement, not understanding how they can survive by eating scrambled eggs for breakfast every morning ...
Egg Benefits Breakfast cereals have become commonplace. With a strategy aimed at young children, they have been able to place "breakfast cereals", Kellogg's type boxes, on home tables.
They are packets of sugar but disguised as a healthy snack. The best way to start your day is on an insulin roller coaster.
This study shows how breakfast with eggs leads to more satiety, which leads to a significant reduction in subsequent food consumption. And another study found that combining eggs with a low-calorie diet for breakfast promotes weight loss.
Another article states that eggs are an excellent food for the general population, with virtually no risk. It also shows that consumption is increasing due to the increasing availability of processed foods, the ingredients of which are already eggs.
Egg properties: Do not throw the yolk!
Egg yolks are a great source of nutrients.
Most of this nutrient density is in the yolk, not the white. Years ago, the world of bodybuilding and fitness spread the idea that "jaundice makes you fat and raises cholesterol" ...
Egg yolks are a source of a large number of nutrients that interact with each other. Of these, it provides carotenoids. They help to improve eyesight, so they are punished on a daily basis with mobile phones and bright screens.
About half of the protein is in the yolk. In addition, if you do not eat it, it also lowers the quality or biological value of total egg protein. Taking them completely improves protein synthesis after exercise, compared to using only white (study).
Eating 3 whole eggs a day improves lipid profile and insulin resistance (study).
Benefits of Eggs: A real superfood
It seems that food from other parts of the world must be considered a superfood. However, the egg is a real superfood:
The best protein in nature. It has great biological value and bioavailability.
Colin provides, is essential for the brain is very important in the state of flow. This article points out that there is a need to raise awareness about choline as an essential nutrient among health professionals and the general population. Its consumption is much lower than the current dietary recommendations, due to the fear of spreading cholesterol in society.
Low in calories. Weight is important in climbing, and an egg contains only 70-80 kcal.
Abundant vitamins (A, B2, B5, B12, D, K) and minerals (phosphorus, iron, potassium, selenium). Their proportions can be affected by many factors, such as the chicken's diet, age, breeding method, and environmental factors. Depending on the chicken's diet, it may be rich in omega-3 fatty acids.
Is eating too many eggs bad? Scientific evidence
After all that has been hinted at so far, your bad reputation may surprise you. Egg consumption is linked to cholesterol and heart disease. If you say you eat two or three eggs a day, people will touch their heads. But having breakfast and donuts and croissants seems normal ... something is wrong.
There are more and more studies that disprove the horrors of cholesterol. Our body, especially the brain, needs it.
According to this research, your body needs a certain amount of cholesterol. If you provide a portion through the diet, the liver will save its production. If not, here's a new product just for you!
Cholesterol from eating is not as decisive as one might think. It has a relatively low effect on LDL and increases the risk of heart disease. Its effect on lipid profile is much less than other factors such as stress or lifestyle habits (1, 2).
This review of 167 studies over a period of 50 years indicates that they have been relying on incorrect parameters. They were based on total plasma cholesterol. Today it is recognized that nutritional effects should be measured in terms of atherogenic LDL cholesterol and antiatherogenic HDL cholesterol, and their proportions or proportions.
Practically eating eggs on a daily basis has nothing to do with the increasing incidence of coronary heart disease in Japanese or American men and women
Various meta-analyses conclude that high egg consumption is not related to an increased risk of coronary heart disease or stroke
Current epidemiological data clearly show that dietary cholesterol has nothing to do with the increased risk of heart disease. This second review indicates that "recommendations that limit this should be reviewed."
In addition, the use of eggs specifically raises HDL cholesterol, which protects against coronary heart disease
An increase in HDL is one of the reasons for its anti-inflammatory effects in a low-carb diet (study). Older people have shown better weight loss results with a low-carbohydrate and egg-based diet than the normal carbohydrate-based diet (study).
How many eggs can you eat in a day?
A healthy population can stay calm by eating 1 to 3 eggs daily. Most studies see this amount.
With regard to overeating, there are still some studies that have studied this. Although this does not mean that it is harmful, otherwise it is not guaranteed. However, more and more people are claiming to use more in their diet. This study shows normal plasma cholesterol in an 88-year-old man who eats an average of 25 eggs a day. Although it would be wrong to rely on n = 1 cases.
"It is not necessary to limit the use of eggs in the diet of healthy people"
According to a recent meta-analysis, eating more than 7 eggs a week has nothing to do with an increased risk of coronary heart disease or death. In fact, it is associated with a lower risk of stroke.
You just have to be more discriminating with the help you render toward other people. The Spanish Heart Foundation states on its website that "it is not necessary to restrict the use of eggs in the diet of healthy people".
According to this article, evidence suggests that adding more eggs than recommended may be safer in the general population and in people at high risk for heart disease, heart disease, and type 2 diabetes as part of a healthy diet.
Even one large egg a day reduces the risk of diabetes, improves glycemic control and insulin sensitivity (study).
The difference between farm, organic eggs, free or caged chickens
The health of the hen determines the quality of the eggs.
Why isn't an active and well-fed person as healthy as one who sits down with the wrong diet? Well, that's what you eat.
Logically, the health of the hen will determine the quality of the eggs. According to this study, the biggest difference is in the quality of fatty acids.
This second study shows the high range of vitamin D in the eggs of chickens that were able to move after enjoying the sun. You have an article describing the effects of vitamin D on athletic performance.
Various studies have provided meat from grass-fed animals bred in the "liberation movement", far more characteristic than traditional methods of large-scale rearing (1, 2, 3).
In this case, it can be said that "we are what we eat ..."
Egg difference 0, 1, 2 and 3
For some time now, the majority of the population has known that the number hidden in the eggshell is significant. In Europe this code indicates the first digit:
- What does the number of eggs mean with number 3: those eggs come from caged chickens.
- Number 2 tells us that the chickens are wrapped around the ground.
- Number 1 indicates that they come from free-range chickens. They are the ones who can move the least with the pen.
- The so-called organic eggs show the number 0. Important conditions are similar to previous eggs, except that they are fed organic food, and some rules on the use of hormones and drugs are added. In theory, they should look like the following, but in reality, there are big differences if they are compared.
- It is difficult to get the best eggs. Whenever I visit my family, I am happy to see the yolk of these eggs. They are free-range chickens that eat grass, vegetables and insects. And they are light years away from all of the above, as this study shows.
I am aware of the great difficulty of the majority in obtaining the latter. So if you have the option of keeping some chickens on a piece of land, don't hesitate. If not, at least try to get them from organic or free-range chickens. Although one day if you have to eat code 3 do not put pressure. The important thing is that the day is a day and not a special moment.
The health of the hen determines the quality of the eggs.
Cereal, soybean and derivative-based poultry diets increase its content in omega-6, which affects inflammation (study).
In another study, a chicken diet was increased by 5% with tuna oil. Eggs rich in omega-3s were obtained in this way. Although this is not the most natural thing, but it can be a good option to improve the ratio of omega 3 / omega 6 in the population.
How to eat, preserve or cook eggs:
Get rid of the Rocky Balboa image that eats them raw. Eating raw eggs reduces the bioavailability of protein and the absorption of biotin. It is a water-soluble vitamin, which belongs to the vitamin B group. If they are not cooked, biotin will not be absorbed.
Some symptoms of biotin deficiency are hair loss or seborrheic dermatitis, among others more serious (1, 2). It also plays an important role in the metabolism of fatty acids, amino acids, and glucose (study). That is, it will affect your performance through energy production, which is a great ally if you plan on going through a ketogenic diet cycle.
Aside from the fact that cooking reduces the risk of Salmonella, eggs should be one of the most versatile ingredients in the kitchen.
- The egg stays out of the fridge for weeks. Especially if it's not too hot. However, once you put it in the fridge, you can't store it outside. The cuticle is the thin layer that encloses the egg under the shell. It can break down with a sudden rise in temperature, posing a serious health risk. By losing your natural protection, you will be at the mercy of external bacteria, such as Salmonella.
- This is what happens if you wash it before using it. For this reason, you can wash it before cooking, but not for storage.
- Cooked Egg: To get the perfect hard-boiled egg, the ripening time is between 8 to 12 minutes from the time the water starts to boil.
- There is no nutritional difference between white and brown eggs. So get out of racism!
- And the golden test if you doubt whether it has food or not: If the egg floats, don't eat it!