Nutrition: is the egg a superfood? - In the news

2023-10-31 15:01:56

October 31, 2023

Simple to cook, the egg is one of the staple foods in our diet. Especially since under this shell, many nutritional benefits are hidden, some of which still remain debated. State of play.

The French would be part of “heavy egg consumers”. They swallow an average of 230 per year. That’s less than one per day or 4.5 per week. According to the National Research Institute for Agriculture, Food and the Environment (INRAE), “the nutritional value of the egg lies in the subtle balance and diversity of its constituents: proteins among the best for humans, lipids of very good quality, a number of vitamins and minerals”. In detail, it contains less than 100 kilocalories per 60g including 75% water, 13% proteins and 10.5% lipids (including polyunsaturated fatty acids essential to the body, etc.). Without forgetting phosphorus, iron and vitamins (E and D, in particular).

The egg therefore has a low calorie/protein ratio, which is positive. Its proteins “are distributed in large quantities and equally in the white and yellow. So, two eggs provide as much protein as 100g of meat or fish,” continues INRAE.

3-4 per week… Or more?

However, it can be avoided, mainly because of its cholesterol content. The subject still appears highly debated and the old debate was revived in 2019 following the publication of a study published in the Journal of the American Medical Association (JAMA). Its authors clearly highlighted ” an association “ between the consumption of eggs or dietary cholesterol and the incidence of cardiovascular disease. But they were quick to describe it as ” modest “, as confirmed at the time by the Montreal Heart Institute. Which specified that “the risk would increase depending on the quantity consumed”. And recommend consuming no more than 3 or 4 per week.

Too cautious a recommendation? Many nutritionists recommend consuming one egg per day (or even two), particularly in the absence of other sources of protein. Ultimately, the main confirmed risk associated with egg consumption remains allergy. In all cases, do not hesitate to seek the advice of your doctor, particularly if you have or are at risk of hypercholesterolemia.

Source : Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019;321(11):1081–1095 – Montreal Heart Institute, Eggs: consume in moderation, updated March 26, 2020 – Ministry of Agriculture, How to recognize an organic egg? Follow the guide… June 14, 2016 – National Academy of Medicine, Evolution of the composition of the natural egg: implications for human health, By Dr Jean-Marie Bourre, October 25, 2004 –
Written by : David Picot – Edited by: Emmanuel Ducreuzet