The Eggcellent Truth: Debunking Myths and Unveiling the Nutritional Benefits of Eggs

2024-03-28 22:46:00
Eggs, considered highly nutritious foods, stand out for their rich composition of quality proteins and contain the nine essential amino acids, defining them as a complete source of protein (Illustrative image Infobae)

The egg, that noble and nutritious food, is always the subject of analysis and comments. It is considered a highly nutritious food and stands out for its protein content of high biological quality. It also has the nine essential amino acids, a characteristic that defines it as a “complete” protein source.

According toMayo Clinic, chicken eggs are an affordable source of protein and other nutrients. They are also naturally high in cholesterol. “But the cholesterol in eggs does not seem to raise levels like other foods do, such as those high in trans fats and saturated fats,” they indicated.

Despite past controversies regarding its impact on cholesterol levels, the multiple benefits that eggs can provide within a balanced diet are currently widely recognized, even promoting their regular intake among nutrition experts. Within the framework of a protein diet,The consumption of egg white over the yolk is usually recommended.

Contrary to popular belief, the protein in the egg is not only located in the white, but approximately 40% of it is found in the yolk. Additionally, the yolk is rich in a wide range of essential nutrients, some of which are found in greater quantities than in the white.

Mayo Clinic identifies chicken eggs as an accessible source of protein and nutrients, highlighting that their cholesterol does not raise levels like trans and saturated fats do. (Illustrative image Infobae)

Among these, fat-soluble vitamins A, D, E, and K, as well as lutein and zeaxanthin, are exclusive to the yolk. Likewise, this part of the egg contains a higher proportion of vitamins B1, B6, B12, folates, pantothenic acid, biotin, choline, as well as minerals such as calcium, phosphorus, iron, zinc and copper.

Therefore, omitting the egg yolk means missing out on an important source of beneficial nutrients, according to experts.

As indicated by the Spanish Academy of Nutrition and Dietetics on its website, the amount of nutrients present in the egg varies in proportion to its size. A medium-sized egg, ranging between 53 and 63 grams in total weight, provides about 50 grams of edible part. From this size, it is estimated that each egg offers 6.4 grams of protein, which means that a daily serving of two eggs provides approximately 12.8 grams of protein.

A recentstudy revealed that consuming more than a dozen fortified eggs weekly had no adverse effects on cholesterol levels compared to an egg-free diet in American adults over 50 years of age.

Despite previous debates about their influence on cholesterol, the significant contribution of eggs to a balanced diet is recognized, according to nutrition experts. (Illustrative image Infobae)

This research, which will be presented at the American College of Cardiology’s Annual Scientific Sessions in Atlanta, provides evidence that eggs, previously criticized for their potential to increase cholesterol, could be incorporated into a healthy diet, even in individuals at high risk. of heart diseases.

140 adults over 50 years of age, with pre-existing heart conditions or at least two associated risk factors, participated in this study.

These subjects followed an egg-free diet (less than two eggs per week) or a diet that included the consumption of more than 12 fortified eggs weekly. The latter are characterized by having an enriched content of nutrients such as vitamins and omega-3 fatty acids, thanks to the special diet of the chickens. Participants’ cholesterol levels were assessed at baseline and after four months.

Contrary to popular belief, around 40% of egg protein is found in the yolk, which is rich in a variety of essential nutrients in greater quantities than in the white (Illustrative Image Infobae)

“The results indicated that there were no significant differences in the levels of LDL (considered “bad”) and HDL (known as “good”) cholesterol between the groups, suggesting that consumption of at least 12 fortified eggs per week does not “It negatively impacts cholesterol,” said Dr. Jennifer Miao, a cardiology fellow at Yale School of Medicine/Yale New Haven Hospital, in an article published in ABC News.

There are several expert voices that affirm that eating several eggs per day has good health results. According to Guoda Karoblyte, a nutritionist at the University of Bath in England, “in healthy individuals who practice physical activity, “The recommended intake of eggs could range between three and four units per day.”

Karoblyte noted that “consuming more eggs can help people meet recommended protein requirements, with 25-30 grams of protein per meal being an appropriate goal for most, which translates to approximately four or five eggs.” .

A study finds that consuming more than a dozen fortified eggs a week does not adversely affect cholesterol levels in adults over 50, according to presentations at the American College of Cardiology in Atlanta.

Additionally, the specialist highlighted that the consumption of eggs can increase the feeling of satiety for prolonged periods. This property is due, in part, to the fact that the egg is a food with low calorie content but rich in protein and with a high nutritional value, which contributes to a greater feeling of fullness.

Experts assure that it is important to mention that the consumption recommendation is not uniform for everyone, since it can vary depending on the health and physical condition of each person. Therefore, it is essential to seek the guidance of a trusted doctor or trainer to receive personalized advice tailored to individual needs.

Dr. Nina Nouhravesh, principal investigator of the aforementioned study, from the Duke Clinical Research Institute in Durham, North Carolina, also maintained that, in patients with heart disease or at risk of developing it, consuming 12 fortified eggs weekly did not change their cholesterol levels compared to those who did not include eggs in their diet.

The study involved 140 adults over 50 years of age, with or at risk of heart disease, following diets with and without the consumption of fortified eggs, showing that they did not negatively impact cholesterol (Illustrative Image Infobae)

On the other hand, Dr. James O’Keefe, a cardiologist and professor of medicine, suggested that although eggs were previously believed to be harmful to heart health, recent studies indicate that limiting cholesterol in the diet does not have a great impact. in blood cholesterol levels.

In the framework of another recent studyresearchers from the University of Castilla, in Spain, assessed that “eggs are considered one of the most profitable and sustainable foods due to their low economic cost, their high nutritional value and the presence of bioactive nutrients in their composition.”

“It has been discovered that they represent the most economical animal source of protein, iron, vitamin A, vitamin B12, folate, choline and riboflavin; and the second most economical source of calcium and zinc. In addition, egg yolk is one of the main sources of dietary cholesterol,” they added.

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