Eggs are a staple in many diets around the world, celebrated for their high protein content and versatility. Despite their popularity, several myths surround eggs, leading to confusion about their health benefits and potential risks.
“Milk and eggs are two of the most popular protein sources, and they are also breakfast classics. Many people, whether purposefully or unintentionally, combine the two, perhaps as part of a morning ritual that includes scrambled eggs and a glass of milk, or as part of a protein shake made with milk and egg protein powder. Even baked foods have these two components,” said Veena V, Dietician, Aster Women and Children Hospital, Whitefield, Bengaluru. Here, we debunk 10 common myths associated with eggs.
Eggs Raise Cholesterol Levels Significantly
For many years, eggs were believed to significantly raise cholesterol levels due to their high dietary cholesterol content. However, recent studies have shown that for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. The body compensates by reducing its own cholesterol production. For most healthy individuals, consuming eggs in moderation does not significantly affect heart disease risk.
Also read: Eggs: Whites, Yolk Or Whole, Here's The Healthiest Way For You To Consume Them4
Eating Eggs Every Day is Unhealthy
Eggs can be part of a healthy daily diet for most people. They are packed with essential nutrients like protein, vitamins A, D, E, and B12, and minerals such as iron and selenium. Regular consumption of eggs can contribute to a balanced diet, though it’s always important to consider individual dietary needs and potential allergies.
Egg Yolks Should Be Avoided
The yolk is often avoided due to its fat and cholesterol content. However, egg yolks are also rich in essential nutrients, including vitamins D, B6, B12, and minerals like zinc, iron, and copper. The yolk also contains the majority of an egg's antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health.
Brown Eggs Are Healthier Than White Eggs
The colour of an egg’s shell is determined by the breed of the hen and does not reflect nutritional value. Both brown and white eggs have the same nutritional content. The choice between them can be based on personal preference or availability, not health benefits.
Raw Eggs are More Nutritious Than Cooked Eggs
Cooking eggs improves the bioavailability of certain nutrients, making them easier for the body to absorb. Cooking also reduces the risk of foodborne illnesses caused by bacteria such as Salmonella. While some athletes and bodybuilders consume raw eggs for protein, cooked eggs are safer and equally nutritious.
Eggs Are Bad for the Heart
Research has shown that moderate egg consumption (up to one egg per day) does not increase the risk of heart disease in healthy individuals. Eggs can actually support heart health due to their content of high-quality protein, essential fatty acids, and other nutrients. However, individuals with specific health conditions should consult with their healthcare provider.
Only the Egg White Contains Protein
While egg whites are a rich source of protein, the yolk also contains a significant amount of protein along with other essential nutrients. A large egg provides about 6 grams of protein, with the white contributing around 3.6 grams and the yolk contributing about 2.7 grams.
Eggs Cause Weight Gain
Eggs are relatively low in calories and high in protein, which can help with weight management. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Including eggs as part of a balanced diet can support weight loss or maintenance.
Also read: Is It Safe To Consume Milk And Eggs Together? Expert Shares Insights
Eggs Should Not Be Eaten by Diabetics
Diabetics can include eggs in their diet. Eggs have a low glycemic index and do not cause blood sugar spikes. They provide high-quality protein and essential nutrients. However, as with any dietary choice, diabetics should consider their overall meal plan and consult with a healthcare provider.
Eggs Are Inflammatory
Eggs are not inherently inflammatory for most people. They contain nutrients like choline and lutein that may actually have anti-inflammatory properties. However, some individuals with egg allergies or sensitivities might experience inflammation, so it's important to listen to your body and dietary needs.
Eggs are a nutritious and versatile food that may be included in most people's balanced diets. By dispelling these common misconceptions, it is clear that eggs provide numerous health benefits while avoiding many of the negative side effects that are frequently associated with them. Health concerns and nutritional requirements must always be considered, and healthcare professionals should be consulted as needed. Accept the nutritional value of eggs and incorporate them into your balanced diet.