Are broiler eggs good for your health or not? Eggs are one of the foods on which you have probably heard of all colors: do they have too many contraindications? Do they lead to benefits? Do they harm any organ?
- Eggs are bad: true or false?
- Eggs are good for you: all the benefits according to science
- Eggs are good for the gym
- Practical conclusion: are eggs bad or good?
Eggs are bad: true or false?
An egg weighs about 55 g divided as follows: 5 shell, 35 g egg white and 15 g yolk. From the point of view of nutrients, it is composed of 61% of fats and 39% of proteins, while carbohydrates are absent. The component that is usually most accused of hurting is the lipid component, which is contained in the yolk, due to the saturated fat and cholesterol content – which by now everyone knows that (in excess!) They are bad.
“Excess” is a fundamental element to consider: both saturated fats and cholesterol are components that are useful, in the right quantities, to the body – for example, for hormone production or the construction of cell membranes. Furthermore, most of the cholesterol in the body is produced by the liver: only a minor fraction is ingested through food.
Going to evaluate the composition of the yolk, however, it emerges that the prevalence of fats is unsaturated, while the cholesterol content is actually high. An egg is also rich in fat-soluble vitamins, riboflavin, folic acid, choline, iron, phosphorus, potassium, as well as high biological value proteins.
Eggs are thus an excellent protein food to be included in the diet and are bad only in certain contexts, for example high cholesterol – which is not high “because of the eggs” but more likely due to an unbalanced diet and a lifestyle not very active.
Are they bad for cholesterol or those with high cholesterol?
It has a lot of cholesterol (179 mg / 50 g), which, however, should not scare you: the body guarantees the correct balance between endogenous and exogenous cholesterol, regulating the production of the endogenous based on the intake of external cholesterol.
Egg cholesterol is poorly bioavailable: lecithin (present in the yolk), once cooked, limits its absorption – it is therefore recommended to prefer cooking in which the yolk remains liquid (soft-boiled or bull’s-eye eggs ).
Furthermore, thanks to their overall lipid profile (fatty acids, as well as cholesterol), the LDL (“bad cholesterol”) that are formed from chylomicrons have a greater density than those that usually form and are therefore more difficult to oxidize – that is, less harmful.
In healthy subjects, whose blood tests do not reveal high cholesterol, eggs are not bad and, indeed, are an excellent food to be included in the diet. When are they too many? How many to eat a week? A priori it is not possible to establish it, but if, for example, you eat “x” a day and the exams continue to remain within the norm, you can continue (and monitor) like this.
If, on the other hand, you have high cholesterol, whole eggs (including the yolk) should be limited or avoided: the first approach to lowering the level is always that of changing your lifestyle (nutrition and physical activity). The egg white, on the other hand, can be consumed without problems, as it does not have a lipid part that can be harmful. Losing weight (if overweight) through a balanced low calorie diet also helps to lower lipid values.
Are they bad for the liver?
The eggs do no harm to the liver, at least in the correct quantity. Its fats are predominantly monounsaturated and amino acids have a high amount of branched chain amino acids, which bypass the hepatic metabolism and are metabolized in the muscle. Consumption of egg and / or egg white does not lead to overloading the liver with work on digestion and sorting of amino acids.
Are they bad for the kidneys?
As in the case of the liver, the protein content, however limited compared to eating a steak of fish or a slice of meat, does not cause kidney damage. The kidneys are organs responsible for filtering the blood (which contains proteins, useful and less useful) to remove waste and a high-protein diet increases this amount of work. However, in healthy subjects, there is no evidence that a large protein requirement (even 4 g / kg) causes kidney disease. On the other hand, it is different for subjects suffering from renal insufficiency and who have to limit, depending on the stage of severity, the protein intake.
Are they bad if you eat every day?
In addition to the case of high cholesterol values, the consumption of eggs can lead to damage when the egg white is not cooked and a large amount is consumed. This is because in raw egg white (even in the pasteurized one you find at the supermarket) there is avidin, a protein that when activated inhibits the consumption of biotin, a vitamin that is involved in many enzymatic processes.
To inhibit it and avoid a deficiency of this vitamin, it is sufficient to cook the egg white (therefore the usefulness of the soft-boiled or bull’s-eye egg returns) or do not exceed with the consumption of raw egg white. The eggs can therefore also be consumed every day, with due care.
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Do they hurt the heart?
Also in this case, eggs are not responsible for damage to the heart, but subjects who already present a risk of cardiovascular disease and have altered values must limit their consumption to avoid repercussions.
Eggs are good for you: all the benefits according to science
Are they good for your health?
The nutrients contained in eggs can vary according to the type of feeding of the hen and therefore according to the farming techniques. For this reason, industrial eggs have on average an omega 6: omega 3 ratio of 20:1, a definitely unbalanced and inflammatory ratio.
The farmer’s eggs have an omega 6: omega 3 ratio that varies from 3:1 to 1.5:1, which is definitely optimal. This is also true if the hens are fed omega-3 rich foods.
It is therefore clear that two eggs with the same quantity of proteins, fats, calories and with the same richness of chemical components, can have completely different qualities based on the farming techniques.
Are they good for the diet?
Apart from the exceptions mentioned above, yes: both the protein and lipid composition are of high quality and easily digestible and assimilable. On the one hand there is the amino acid completeness, including essential amino acids, on the other hand a prevalence of unsaturated fats.
Furthermore, the micronutrient content is one more reason to consume them.
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Eggs are good for the gym
For those who work out, eggs are an excellent food, not only for their high biological value (equal to 100, the maximum), which remains an indicator of the quality of the proteins contained in a food. It is an aspect that contributes to the satisfaction of the daily protein intake and the synthesis of muscle proteins, as well as recovery in general. But not only the albumen should be considered, as the whole egg guarantees a greater photosynthesis.
They are especially useful in the case of low-carbohydrate diets, as these lack the macronutrient.
Practical conclusion: are eggs bad or good?
Bottom line, eggs don’t necessarily hurt! They are always good for your health. As with many foods, what makes the difference is not so much the food itself but the moderation and control in the intake. For example, you can occasionally check blood cholesterol values, prefer boiled or bull’s-eye cooking, consume a source of vegetables along with eggs – which contain phytosterols, substances that compete with cholesterol for absorption in the digestive tract.