Discover myths and truths on egg consumption, your health benefits and practical advice to include in your diet!
From the beginning of BBB 25controversies around the Egg consumption He returned to light. All because the Fitness Influencer Grayananne Barbosa joined the cast of reality by stating that it usually eats 40 eggs per day.
The declaration attracted attention inside and outside the house, raising questions about possible benefits and risks of this specific food practice.
Therefore, we decided to create a list of Myths and truths on egg consumption So that you can understand, based on the most recent and reliable studies, aspects such as the nutritional profile, the impact on cholesterol, the risks and benefits for health.
A short history of egg consumption in science
For a long time, the egg has been seen as one of the great bad guys of a healthy diet, above all due to the alleged relationship with the increase in blood cholesterol levels and cardiovascular risk!
However, more recent studies suggest that the largest “bad” of the increase in blood cholesterol is due to the intake of saturated fats, not to the consumption of cholesterol itself.
In addition, science has shown that this food, in addition to being versatile and convenient, can offer a variety of nutritional benefits, in particular for those looking for a quality protein diet.
However, the amount of 40 eggs per day Ingested by Gracyanne Barbosa has returned to vigil doubts. After all, Egg: bad or hero?
Read here: What does it mean to dream of the egg?
Myths and truths on egg consumption
The egg increases cholesterol
Myth or truth? Myth.
Explanation: In fact, what increases cholesterol is the consumption of saturated fats mainly present in meat in general, bacon, whole milk, butter, curd and transformed food.
In this studyIt has been shown that the consumption of Four eggs per week It can reduce the risk of CVD, but the increase in hiring may not be the most advantageous for health.
But, in fact, the Brazilian Nutrition Association It does not have a specific recommendation on the maximum amount of eggs that can be consumed per day.
However, in general, it is recommended that healthy adults consume 1 to 3 eggs per day.
💡Nutrum suggestion: It has been shown that the people who eat Eggs for breakfast Ingest less calories for the rest of the day (Vander Wal, Marth et al. 2005, Fuller, Caterson et al. 2015), for a unknown satogenic effect. Meaning what, The consumption of eggs for breakfast can collaborate with weight loss!
Read here: Aphrodisiac foods: myth or truth?
It is better to consume only the clear
Myth or truth? Myth.
Explanation: A complete food, that is, consuming proteins within its natural food matrix, tends to be more beneficial for the muscles than to resort to isolated sources of these nutrients. So I suggest taking the complete egg!
💡Nutrum suggestion: Vary the presentations: Vale Bolled Egg, Somelet, Crecpioca, Pancakes, Aironiate and avoid fried foods (while every tablespoon of oil adds 90 calories in your preparation!).
See also: Avocado mayonnaise: enter without oil and egg without
Eggs help to earn muscle mass
Myth or truth? REAL.
Explanation: Because the egg brings essential amino acids (of which our body must come from food) to the establishment of muscle mass. The amount of protein in 2 hard -boiled eggs is about 12 grams of protein.
Nutrum suggestion: There is a suitable report to know how many proteins you need in your daily life.
- In general, a sedentary person should consume between 0.8 ge 1.2 g of protein per kilo of weight. Those who are already active should consume between 1.4 ge 2 g per kilo.
- For those who want to earn muscles, the recommendation is 1.6 ga 2 g of protein per kilo of weight.
- However, the ideal amount may vary according to the objective and the type of training.
The excessive intake of proteins does not bring further benefits, on the contrary!
Eating raw egg brings more beneficial
Myth or truth? Myth.
Explanation: In fact, the ingestion of raw eggs brings potential health risks in terms of contamination from bacteria and compromises the absorption of vitamin B12!
💡Nutrum suggestion: You prefer organic eggs and loose chickens!
It is healthy or completely wrong to eat 40 eggs a day
Myth or truth? Depends.
Explanation: When we see cases like Gracyanne Barbosa, who says that eating about 40 eggs a day, it is essential to understand that it is a specific reality and usually aligned with aesthetic objectives and intense training routines. Anyway, This amount may not be suitable for most people.
In addition, eggs are not the only sources of adequate proteins. There are abundant sources in food: meat in general (fish, chicken, cattle, etc.) and also vegetable proteins (legumes such as beans, lentils and chickpeas, tofu, among others).
Read here: Protein myth: it is not only present in the meat
💡Nutrum suggestion: Variable food is essential to guarantee a greater variety of nutrients. We need about 50 different nutrients every day.
White or brown eggs have significant nutritional differences
Myth or truth? Myth.
Explanation: The eggs are nutritionally equal. The color of the cortex is determined by the genetics of the chicken, but does not interfere with the quality or composition of the egg.
💡Nutrum suggestion: Choose the egg that is on the promotion!
Organic egg is increasingly nourishing the normal egg
Myth or truth? REAL
Explanation: The nutritional content can be higher in chicken and biological eggs regarding copper, as well as the health of the animal to be taken into consideration.
💡Nutrum suggestion: I always suggest you prefer organic eggs or free open eggs (and happy!).
Consuming eggs every day is bad
Myth or truth? Myth, for most healthy people.
Explanation: Eating from 1 to 3 eggs a day can be considered healthy.
How to consume eggs in a healthy way
The egg is extremely versatile, convenient and full of nutritional benefits and can be part of a balanced diet for different objectives – from muscle mass to maintaining good general health.
See some practical tips:
1.
The general recommendation varies according to individual needs. In most people, 1 to 3 eggs per day It is inside a safe track. It is essential to look for a guide from a nutritionist if there are specific health conditions.
2. Forms of preparation
It is interesting to vary the form of preparation, so as not to tire of the egg. See some:
- How to make boiled egg: Boil the water in a pan, put the eggs (S) and cook for 8-10 minutes, depending on the desired point (more solid or more creamy gem).
- How to prepare the scrambled egg: Slightly beat the egg with a fork, season to taste and place in a non -stick pan with a drizzle of olive oil or oil. Mix until you reach the desired consistency.
- How to make the egg of a few: Boil the water in a pan and add a spoonful of vinegar. Break the egg in a separate container and, with the almost boiling water (over low heat), gently pour the egg. Cook for about 3 minutes for a soft gem or more time for a fixed gem.
3. Intelligent combination
Add salad eggs, soups, vegetable brazeds or combining them with complex carbohydrates (such as sweet potatoes or full rice) helps form complete and nutriety meals.
4. Guide for specific conditions
- Who has gastritis can eat egg? Overall, yes. The egg is an easier food for most people. However, in case of more serious gastritis, can There are individual discomfort. The tip is to observe how the body reacts and, if necessary, consult a nutritionist or a doctor for dietary adjustments.
- Evaluation of intolerance or allergies: People with egg allergies should avoid consumption or seek alternatives with the help of a healthcare profession.
Healthy alternatives of the egg
For those who cannot or do not want to consume eggs, nor by intolerance, allergy or food option (such as veganism), there are Healthy alternatives of the egg In the recipes:
- Agitated tofu (Tofu Scramble): The firm tofu, crumbly and seasoned with turmeric and spices imitates the consistency of the scrambled egg.
- Chickpea flour: It can replace the egg in vegan pancakes and omelettes.
- Linseed or chia seeds: Mix 1 tablespoon of earth seeds in 3 tablespoons of water until it forms a gel can replace the egg in recipes of cakes and bread.
- Aquafaba: The chickpeas beaten by the snow replace the egg whites in some desserts.
Conclusion
Although it has already been considered a “bad”, the egg has consolidated as a key food in different diets, thanks to its nutritional profile rich in proteins, vitamins and minerals.
The secret is in balance: to moderately consume eggs, observe your personal needs and, if there are specific questions or health conditions, they count on the accompaniment of a nutritionist.
So take advantage of the benefits of the egg – without exaggeration and without falling into the myths. After all, when it comes to eating healthy, Common sense and quality information They are always the best ingredients.
The post Myths and truths on egg consumption appeared first in Personade.
Amanda Regina (amandereginutri@gmail.com)
– Functional nutritionist, personal diet and expanded for anthroposophy. You like to cook! It works in the office and lessons, mainly taking care of women’s health; WEIGHT LOSS Food behavior, transition to vegetarism or veganism and helping to establish a healthy and pleasant relationship with food!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
