Are eggs good for you? Are they bad for you? How many is too much?
Can I only eat egg whites?
These are things I hear on a regular basis & there is so much misinformation about eggs so I’m going to start clearing it up!
These are things I hear on a regular basis & there is so much misinformation about eggs so I’m going to start clearing it up!
Egg stats
- a large whole egg contains roughly 6g of protein
- contains choline (essential for cell membrane function, neurotransmission, prevents homosycstine build up), lutein (essential for eye & skin health) and zeaxanthin (carotenoid important for vision)
- contains just about every vitamin and most minerals (except vitamin C)
Myth: Eating eggs raises
your cholesterol levels.
Truth Dietary cholesterol found in eggs has little to do with the
amount of cholesterol in your body. Roughly ¼ of your body's blood
cholesterol comes from your diet and the other ¾ of blood cholesterol is
produced by your body. In fact Saturated and trans fats have much bigger effects on blood
cholesterol levels. Studies show that people with high cholesterol,
eating one egg a day, have shown no increase in their body’s cholesterol levels.
Myth: Eggs are better stored on the bench top for better cooking results
Fact:
Refrigerating eggs reduces the risk of salmonella & keeps them fresh
Myth: Raw eggs
have more protein than cooked eggs
Fact: A large
egg contains
6g of protein served raw OR cooked
Fact #2: Cooked eggs have 40% more protein than raw because Biotin (found in eggs yolks) is a b complex vitamin essential for cell growth, the metabolism of fats, and energy production. Raw eggs eliminates biotin because of avidin (found in egg whites) is a biotin binding protein when consumed in its raw form, thus cooking the egg avoids the possibility of biotin deficiency.
Fact #2: Cooked eggs have 40% more protein than raw because Biotin (found in eggs yolks) is a b complex vitamin essential for cell growth, the metabolism of fats, and energy production. Raw eggs eliminates biotin because of avidin (found in egg whites) is a biotin binding protein when consumed in its raw form, thus cooking the egg avoids the possibility of biotin deficiency.
Myth: Egg
whites have more protein & nutrients than whole eggs
Fact: FALSE!!!!
Egg whites less protein than compared with a whole egg, most of the sodium and
very little of anything else. Egg yolks are one of the most nutritious foods
known to man! They contain almost all vitamins & minerals our diets require
(minus Vitamin C). The whole egg is ALWAYS better from a nutritional point of
view, period.
| Whole egg (per 100g) | Egg White (per 100g) | |
| Protein | 12.4g | 11.6g |
| Energy | 583kJ | 204KJ |
| Fat | 9.5g | 0g |
Myth:
One egg every day too much
Fact:
FALSE; majority of people can’t have too many eggs. Those with significantly
high cholesterol would be limited to one a day. Eggs are an amazing source of
protein & nutrients that our bodies thrive on.
Great ways to have eggs:
- boiled as a snack
- scrambled with smoked salmon, spinach tomato & mushrooms for breakfast
- frittata with vegetables & a side of salad as a quick dinner
- omelette packed full of your favourite vegetables at any meal
If you are struggling to get enough protein in your diet contact us at admin@naednutrition.com.au
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