Across the globe, eggs are cooked and devoured in a variety of ways on regular basis. They are incredibly versatile and nourishing in multiple ways which we can’t even count on in one go. Either it’s our beloved vanilla cake or a basic scrambled eggs sandwich; they have instilled a remarkable place in our food preferences and can be incorporated in basically any food preparation. In fact, Eggs are considered to be as a staple ingredient in most of Indian households especially during the winter season.
However, whenever food charts are examined and reviewed, a plethora of conflicting health messages and data emerge, with eggs taking the cake and topping the list as customary. People are concerned about health experts’ consistent warnings against eating them, especially on a frequent basis, for fear of elevating cholesterol and contributing to heart problems. So, through the columns of this blog, we want to aware our egg lover audience on this frequently misunderstood and misinterpreted subject.
NUTRITION CHECK
Firstly, yes, it’s true that eggs contain more dietary cholesterol than many other foods i.e. about 185 mg is present in one large egg. But, according to core down scientific study, it is saturated fat in the diet, not cholesterol in foods that increases cholesterol. Also, if we analyze the nutritional breakdown, one egg contains approximately 75 calories, 5 grams of fat, 6 grams of protein, 0 carbs, 67 milligrams of potassium, 70 grams of sodium, and 210 milligrams of cholesterol. They are also abundant in vitamins A, D, and B12, as well as choline which help in metabolic pathways. Thus, other than cholesterol, one egg is a healthier alternative for breakfast, lunch, supper, dessert or any other recipe of one’s choice. Also, researches have time and again proved that cholesterol presence in an egg is comparatively less impactful that most of the other food items we regularly intake and those should be monitored on the first hand.
HOW MUCH IS TOO MUCH?
The correct consumption of eggs should not only be focused on the nutritional content present in an egg but also should be considered on every individual. Factors like age, gender, physical activities, pre-existing health problems, metabolism rate and even how they are prepared, cooked, and consumed should be put in limelight while deciding the appropriate intake. For example, a person who does a 2 hour physical activity (gyming / cycling / yoga, etc.) might have the capacity to eat four eggs a day but someone who is elderly with multiple health issues and no physical work, an egg a day might be suitable.
EGGS AND SUMMERS
It is a well know fact that eggs are extremely nourishing for our body. In fact, the presence of the saturated fats help the human body to keep warm during winters, but does it mean we all should stop eating them altogether in summers? Not at all! Giving up on them totally in the summers makes no sense at all. Yes, that’s true that eating more than the limit induces heat in the body, which can lead to gastrointestinal issues but if eaten in moderation, they are still healthy and completely fine. One just needs to know how much digestive heat their body can endure. So, it can go from 2-4 eggs/day if monitored according to the body mass index.
Just like any food item is advised to be taken in moderation, the same goes for eggs too. We always need to be mindful in our food intake but also list down all the pros and cons and then choose whichever side holds a heavy part. In case of any confusion, must seek help from professionals.