The question of how egg consumption should be has been researched for a long time. For a long time, people have blamed eggs for having high cholesterol levels in their diet. Thanks to further research, we now know much more about eggs. For healthy people, the Harvard TH Chan School of Public Health and the American Heart Association recommend consuming one egg a day. In rare cases, eating more than one egg a day can be dangerous. According to data from numerous studies, the Harvard T.H. Chan School emphasised that people with diabetes should avoid consuming more eggs than necessary as this may increase the risk of developing cardiovascular diseases. The nutritional value of eggs, whether the cholesterol content poses a threat to human health, and what the labels on the eggs you buy from the market mean are examined in this article.
Calorie Content of Eggs
The United States Department of Agriculture estimates that one large egg (50 g) contains 72 kcal calories. It is one of the low-calorie foods due to its high nutritional value and satiety.
Carbohydrate Content of Eggs
According to the United States Department of Agriculture, the nutritional content of eggs varies according to their size. One large (50 g) egg is said to contain an average of 0.4 g carbohydrate. An average healthy person consuming 1500 kcal per day will consume 180-225 g of carbohydrates per day. Given this ratio, eggs have a carbohydrate content of 0.4 g, making them a low-carbohydrate food. The minimal amount of carbohydrates in eggs means that eating them will not raise your blood sugar levels quickly.
Protein Content of Eggs
A large (50 g) egg contains 6.3 g of protein. It is considered one of the sources of quality protein closest to breast milk. Sedentary lifestyles are characterised by reduced daily movement and lack of exercise. A sedentary adult man should consume 56 g of protein every day and a sedentary adult woman should consume 46 g of protein every day. A sedentary man consumes 1 egg per day, while a sedentary woman meets 13.6% of her daily protein needs. All essential amino acids that our body needs are found in eggs. The building components of proteins are amino acids. Some amino acids are produced by the human body. However, some amino acids cannot be synthesised by the body and must be obtained from external sources. These are called essential amino acids. Isoleucine, Leucine, Valine, Lysine, Methionine, Methionine, Phenylalanine, Threonine and Tryptophan are essential amino acids that must be taken from the diet because they cannot be produced by the body.
Eggs are becoming a food that people think of when it comes to bodybuilding, which has increased in popularity in recent years. You will discover that many bodybuilders eat egg whites for protein. However, egg whites and yolks contain approximately the same amount of protein. The average protein content of an egg is 6.3 grams; the protein content of the white is reported to be 3.6 g and the protein content of the yolk is 2.7 g. Although the egg white protein concentration is higher than the yolk protein content, the difference between the two is quite small. In addition, egg yolk is higher in vitamins and minerals compared to egg white. It is recommended to eat the egg whole to fully utilise its nutritional value.
An appropriate amount of egg white can be added to a whole egg to meet the needs of people who exercise regularly or experience a sudden increase in protein requirements. An average egg contains 55 calories in the yolk and 17 calories in the white. However, egg calories are unmatched when compared to the nutritional content of a whole egg. Since egg yolk is a great food for weight loss and muscle development, you don’t need to feed only egg whites. The most important thing is that you follow a customised program that can provide the greatest benefit according to individual needs to ensure that you get all the nutrients your body needs. Most people who avoid egg yolks do so because of the high cholesterol, fat level and calorie load.
Benefits of Eggs
Highly Nutritious
It is a food with high nutritional value. All the nutrients required for a single cell to turn into a chicken are found in a single egg. Due to its low calorie content, high protein content, vitamin and mineral content, it is a great food that healthy people should consume frequently.
Increases Good Cholesterol
According to some research, eating eggs often can effectively increase HDL cholesterol or “good cholesterol”. High levels of HDL in the blood are thought to reduce various health risks, especially those related to cardiovascular disease and stroke.
Beneficial for Eye Health
Zeaxanthin and Lutein are found in egg yolk. They are found in the retina layer of our eye structure. The amount of lutein and zeaxanthin needed by the human body cannot be produced. Therefore, they must be brought from outside with food. According to a statement from the American Optimetric Association, an adequate lutein and zeaxanthin diet can help avoid chronic eye problems such as cataracts, age-related eye degeneration and diabetic retinopathy. Lutein and Zeaxanthin also have antioxidant properties. Free radicals are linked to oxidative stress and retinal damage, and antioxidant foods help reduce their harmful effects. Vitamin A is also abundant in eggs. Vitamin A is very important for eye health. According to the theory, one of the most common causes of blindness in the world is vitamin A deficiency.
Facilitates Weight Loss Kilo Vermeyi Kolaylaştırır
All essential amino acids are found in eggs, making them a superior source of protein. Consuming enough protein is very important for weight loss. It is a food that helps to stay full for a long time. According to some research, eating eggs in the morning can help you consume fewer calories for the rest of the day.
May Provide Protection from Cardiovascular Diseases
We are aware that eggs contain high levels of cholesterol. However, it is believed that eggs may be a protective diet against cardiovascular diseases due to the abundance of unsaturated fatty acids rather than saturated fatty acids. However, according to some studies, cardiovascular diseases may develop more frequently in diabetics who consume excessive amounts of eggs.
How often should eggs be consumed?
There is no clear answer to the question of how egg consumption should be because this situation can vary from person to person and according to the values of the person. For healthy people, eating one egg a day is not harmful. One egg a day can increase the risk of diabetes, albeit very slightly. For people who have had diabetes or a heart attack, egg yolk consumption should not exceed three times a week. However, just because eggs are not dangerous does not mean that egg omelettes with sausage or other variations are good for you. Note that various dishes including cakes, pastries and others contain eggs.
Cook the egg if possible
Boil or bake eggs in water instead of boiling them in oil. After all, eggs can also be a valuable food if eaten sensibly. As with all foods, it is best to consume consciously and in moderation.
Heart Diseases and Eggs
There is a common misconception that eating eggs is harmful for heart disease patients because of the high cholesterol they contain. However, recent research shows that the amount of cholesterol in the diet does not significantly affect blood cholesterol levels. When eaten in moderation, eggs, once accused of causing high cholesterol, do not harm the heart. In addition, it contains various vitamins, folic acid and minerals that protect the heart. Saturated and trans fats in the diet and the amount of sugar and starch in meals are the main factors that increase cholesterol. The yolk of an egg is very heavy in cholesterol (about 212 mg per egg). This cholesterol has little effect on blood cholesterol. In addition to high levels of protein (6 g per egg), vitamins B2, B12 and D, folic acid and numerous other micronutrients, eggs also contain cholesterol. All of these nutrients prevent heart disease.
