How Many Eggs Can I Eat?
Eggs are considered a healthy, nutritious, and versatile food source that is also economical. If you want to learn more about what's behind the shell, keep reading.
Why eat eggs?
1. The egg provides both macro and micronutrients:
- The high-quality, easily digestible proteins found in both the egg white and yolk.
- Fats, including fat-soluble vitamins like vitamins A, D, E, and K.
- Minerals such as phosphorus, calcium, potassium, sodium, iron, zinc, magnesium, and others.
2. Versatile in cooking: Always cook eggs to avoid antinutrients and contamination from microorganisms like Salmonella.
3. Satiating food due to its high levels of fat and protein.
4. The egg white contains B vitamins.
5. The yolk contains fat-soluble vitamins and B vitamins.
6. Good source of high biological value proteins, containing all essential amino acids.
Why not eat raw eggs
- Antinutrients - Foods like eggs contain antinutrients that can interfere with nutrient absorption. The egg's antinutrients are avidin and ovomucoid. If not cooked, these antinutrients will not be eliminated and will cause proteins in the egg white to be absorbed 50% less.
- Food poisoning - Raw eggs carry a risk of food poisoning due to the presence of Salmonella bacteria. It's best to choose pasteurized eggs to avoid poisoning.
Eggs and fat loss
Eggs can aid in fat loss, especially if eaten for breakfast. Eating a protein source for breakfast can help maintain satiety throughout the morning, reducing the consumption of sugary and processed products.
How many eggs to eat a day
There's no specific recommendation as it depends on the person's diet. However, eggs can be eaten daily as they are a healthy food source. An indicative figure would be 0 to 3 eggs a day, and it's recommended to also consume other protein sources like legumes or fish.
Related: Is it Bad To Eat Lots of Eggs?
Eggs and cardiovascular disease
In the past, low egg consumption was associated with cardiovascular disease due to its cholesterol content. This is not a justified reason to limit egg consumption as there's no evidence to support the link between eggs and cardiovascular disease.
Why aren't all eggs the same color?
This is a common question, but eggs can come in different colors including white or brown with different shades, just like their size can vary. There's no nutritional difference, but it's interesting information. The color of the shell is determined by the breed of the hen, and the color of the yolk and its thickness is influenced by its diet.
What do the numbers on eggs in the supermarkets mean?
The numbers and letters on supermarket eggs have a specific meaning:Production system: represented by the first digit, ranging from 0 to 3
- 0: organic production (similar to free-range, but with organic feed)
- 1: free-range chickens (chickens are in a coop but can go outside to peck)
- 2: free-range chickens (less common)
- 3: cage-raised hens
Country of production: represented by letters, in this case "UK" for United Kingdom Province: represented by two numbers Municipality: represented by three numbers Farm of origin: represented by the last two numbers.
Think of it as the "ID" of the egg.
Nutritionally, there's not much difference between the options, although 0 and 1 may have a higher quality of fat. Choosing these options may be due to their production system and the higher quality of life for the animals.
Why aren't eggs refrigerated when we buy them?
Eggs are sensitive to temperature changes, so it's best to buy them at room temperature and store them in the refrigerator once you get home. This avoids sudden temperature changes that could cause droplets of water to form on the shell. Remember to wash the eggs just before cooking and not before storage.
The versatility of eggs in the kitchen
We all know how versatile eggs are in the kitchen. They are used in pastries, sweet creams, various types of omelets, and even stews.
Traditional ways of cooking eggs include:
- Fried or grilled eggs
- Omelets with various fillings
- Boiled eggs, which are a popular snack due to their convenience and high satiety.
- Poached eggs
We love all the different ways of cooking eggs. Which is your favorite?
