The Whole Truth About Eggs

Some time ago, scientists believed that eggs increased the level of bad cholesterol. However, research studies confirm that this is the best protein we should consume. What makes eggs such a valuable product? What kind should we choose and what is the healthiest way to eat them? Let me explain.

 

The nutritional value of eggs

A chicken egg is considered a standard protein, i.e. one that contains all the amino acids in the right amounts and proportions. The consumption of one egg covers 15% of an adult’s demand for wholesome protein and ensures a long-lasting feeling of fullness.

Eggs provide essential B vitamins, fat-soluble vitamins (A, D, E, K) and trace elements such as calcium, magnesium, iron, phosphorus, zinc, selenium, iodine, potassium and sodium.

In addition, the fats contained in the egg contain the appropriate ratio of unsaturated fatty acids to saturated fatty acids (2: 1), and the lutein and zeaxanthin present in the yolk improve vision and protect the eyes against harmful UVA and UVB radiation. In the egg, we also find other valuable compounds such as choline and lecithin, which prevent the deposition of atherosclerotic plaque, but also improve long-term memory and memorizing functions.

The energy value of one egg is about 80 kcal so it can be consumed by people who care about maintaining healthy body weight.

 

Eggs and cholesterol

Egg is one of the richest sources of cholesterol, providing about 186 mg of this nutrient, while the recommended daily intake should not exceed 300 mg. For this reason, we often hear we should avoid eggs in our diet. 

However, the research results are dissonant. There is still no clear answer as to whether and to what extent the consumption of cholesterol contained in eggs contributes to the development of cardiovascular diseases. Dietary cholesterol increases the concentration of bad LDL cholesterol but it also increases the good HDL cholesterol, which suggests that moderate consumption of eggs (one a day) is not harmful. In addition to cholesterol, eggs are an excellent source of other ingredients, such as antioxidants, arginine, folic acid and B vitamins, which can reduce the risk of cardiovascular disease.

It is important to remember that some people may be more sensitive to food cholesterol and that their HDL cholesterol levels will rise faster that others’.

 

How many eggs can I eat?

The amount of eggs depends on many factors. First of all, it is important whether we have elevated levels of total cholesterol in the blood, suffer from diabetes or any cardiovascular diseases as people with these ailments will need to monitor how many eggs they eat. What’s more, there are also other factors to be considered, such as individual energy requirements, protein, amino acids and other nutrients.

According to experts from the National Institute of Public Health – National Institute of Hygiene (NIZP-PZH), healthy people can eat up to 7 eggs per week.

The question of the number of eggs people with heart disease, hyperlipidemia or diabetes can eat still remains unanswered. It seems appropriate to control dietary cholesterol from all sources, not just eggs. The sources of cholesterol in the diet are also: fatty meat, offal or dairy products with high fat content, so it is important what our daily menu looks like and whether we also provide cholesterol with food from other products. Despite the lack of specific recommendations, people at risk may be advised to consume up to 3 eggs per week.

 

 

How to choose the best eggs?

Eggs bought in the store have the manufacturer’s marking, which is common to all European Union countries. On the eggs you will find an 11-digit code containing various information, which is as follows: X-YY-AABBCCDD.

• X stands for the method of rearing the hens:

0 – ecological production

1 – free range

2 – bedding

3 – cage 

• YY is the code of the country where the eggs come from, eg PL – Poland
• AABBCCDD indicates a veterinary identification number that identifies the farm, more specifically:

AA – voivodeship code

BB – county code

CC – scope of activity code

DD – company code

 

It is worth choosing eggs marked with the lowest number possible. Ecological breeding is based on the good treatment of hens, with particular emphasis on keeping conditions. Eggs marked with the number 0 come from hens in the open air, they are fed with natural food without unnecessary chemicals and antibiotics. The higher the number, the worse the breeding conditions are.

It is often assumed that chickens with white plumage lay white-colored eggs, while brown hens lay dark-colored eggs. In fact, the color of the shell depends on the chicken’s genes. Traditional European chicken breeds lay white eggs, while Asian breed eggs are usually brown. However, it is worth remembering that this feature does not affect the taste or nutritional value of the eggs.

 

The ways to eat eggs

We can prepare eggs in many ways: boiled, fried, steamed, poached, as well as in the form of an omelet or scrambled egg.

A soft-boiled egg will be better digested than a boiled egg that is cooked longer, or steamed scrambled eggs is better than fried. Due to the fact that eggs are easily digestible, they can be eaten by children and elderly people as well as by people on an easily digestible diet.

Not only is the preparation of the egg itself important, but also how it is served. If there is a large amount of bacon or mayonnaise next to the egg, the entire meal will be high in calories and will provide a large amount of cholesterol and saturated fat. Therefore, instead of fatty additives, I recommend using fresh vegetables, herbs and spices that can give the eggs a completely different taste (e.g. black cumin, coriander, lovage, mint).

 

Summary

Eggs are a source of valuable nutrients. Currently, there is no conclusive evidence that they increase the risk of cardiovascular disease, and their consumption in moderate amounts by people eating a balanced diet can have many health benefits.

 

Bibliography:

1. Berger S, Roman G, Vishwanathan R i wsp., Dietary cholesterol and cardiovascular disease: a systematic review and metha-analysis, Am. J. Clin. Nutr., 2015, 102, 2, 276–294.
2. Jarosz M, Rychlik E, Stoś K, Charzewska J. (red.): Normy żywienia dla populacji Polski i ich zastosowanie. Narodowy Instytut Zdrowia Publicznego-Państwowy Zakład Higieny, Warszawa 2020.
3. Kim JE, Campbell WW. Dietary cholesterol contained in whole eggs is not well absorbed and does not acutely affect plasma total cholesterol concentration in men and women: Results from 2 randomized controlled crossover studies, Nutrients, 2018, 10, 9, 1272.
4. Shin JY, Xun P, Nakamura Y i wsp.  Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis, Am J Clin Nutr 2013, 98, 146–59.