If there was one food we could recommend for almost everyone, it would be eggs. Appropriate for any age group and practically under any circumstance, eggs have a high nutritional value despite the associated myths, which we will try to debunk.
Although there are many types of edible eggs, such as goose, turkey, quail, ostrich, etc., we will focus on chicken eggs, the consumption of which is more prevalent than any of the others.
One of the main advantages of the egg is that it can be enjoyed in so many different ways: as the main ingredient, boiled, fried, scrambled, sunny side up, poached, in a Spanish tortilla (by itself or with whatever we happen to add), or as part of any number of recipes, from sweet to salty.
Proteins Found in Eggs
The proteins in eggs are found mainly in the egg white and are considered highly valued proteins from a biological standpoint because they contain all of the essential amino acids – making the egg a high quality protein. In fact, the protein of eggs is a reference point when assessing the protein quality of other foods. The most abundant protein is ovalbumin. 100 g of egg has 13 g of protein.
In years past, it has been recommended to restrict the consumption of eggs to 2 or 3 per week because of their high cholesterol content. Today we know that what impacts the blood cholesterol level is the balance of saturated and unsaturated fats. The egg does contain both types, but has much more unsaturated fat. Furthermore, eggs are rich in lecithin which is responsible for proper emulsification – decreasing the intestinal absorption of cholesterol.
Overall, we can conclude that a healthy person, who follows a balanced diet, can eat up to 7 eggs per week. And those that suffer from high cholesterol or any other disease with a cardiovascular risk should eat 2 per week or leave out the yolks.
Eggs in Weight Loss Diets
Although it’s true that an egg has an elevated calorie load – 150 kcal for each 100 g, an egg weighs 60 g, therefore, its calorie load is in turn 80 kcal, something very insignificant for those who follow a balanced diet; those who follow a weight loss diet should control their intake, but never stop eating them, because the benefits outweigh the drawbacks.
Finally, remember that eggs are a highly allergenic food, especially during infancy.