Table of contents:
- 1. Consumption of eggs causes an increase in cholesterol levels
- 2. Egg consumption increases the risk of heart disease
- 3. If you want to eat eggs, it's better to eat egg whites only
- 4. Eggs are at risk of causing food poisoning
- When should you limit your consumption of eggs?
Eggs are a source of animal protein that contain various nutrients. Protein, vitamins, minerals, and omega 3 are found in eggs. Can you imagine how eggs can "support" a chick, no wonder eggs are one type of food that is said to be nutrient dense. However, there are many myths that circulate about eggs, especially those related to health. Here are some of the myths about eggs and their explanations:
1. Consumption of eggs causes an increase in cholesterol levels
This is not entirely wrong. Eggs are indeed high in cholesterol, especially in the yolk. One egg yolk can contain up to 186 mg of cholesterol, while the recommended daily limit for cholesterol consumption is 300 mg. The consumption of just two eggs has exceeded the recommended limit, not to mention the cholesterol we get from other foods.
But if you are worried about increasing your cholesterol number due to eating eggs, then you should also monitor the other types of food you eat. Even though eggs are high in cholesterol, saturated fat actually plays a bigger role in increasing cholesterol levels in your body. Saturated fats are commonly found in meat, butter, and milk and their preparations. The saturated fat content in eggs is only 1.6 grams, which is relatively small when compared to the saturated fat content in beef.
Increased levels of cholesterol in the blood after consumption of foods containing cholesterol are more influenced by genetic factors. So if your cholesterol level suddenly rises, don't rush to blame the eggs.
2. Egg consumption increases the risk of heart disease
This is still related to cholesterol levels in eggs. Cholesterol, especially bad cholesterol or LDL, is one of the biggest risk factors for heart disease. Based on this, many people then avoid foods that contain cholesterol because they are afraid it can increase their risk of suffering from heart disease in the future. But did you know that every Japanese citizen can consume an average of 328 eggs per year (this is a large number when compared to the consumption of eggs in other countries) but actually has an average cholesterol level and a lower incidence of heart disease when compared to other countries. other forward?
Upon further investigation, this is because the overall diet of Japanese people tends to be low in saturated fat when compared to Americans, for example, who consume eggs along with bacon, butter and sausage. As previously explained, the consumption of saturated fat has more effect on the increase in bad cholesterol when compared to the consumption of cholesterol found in eggs.
3. If you want to eat eggs, it's better to eat egg whites only
Most of the vitamins and minerals in eggs are found in egg yolks. Vitamin D, vitamin A, vitamin E, choline, lutein, and zeaxanthin which function to maintain health and maximize the functions of your body are also stored in egg yolks. In egg whites there is more protein content, about 60% of the protein found in eggs is found in egg whites and 40% is in egg yolks. If you remove the yolk, most of the vitamins and minerals that are beneficial to the body will also be wasted.
4. Eggs are at risk of causing food poisoning
Many people avoid eggs for fear of allergic symptoms or even food poisoning. Eggs are indeed one of the food ingredients that have the potential to be "contaminated", especially if the processing is not correct. Eggs can contain salmonella bacteria and can cause disease, especially for at-risk groups such as infants and children, the elderly, and pregnant women. To avoid food poisoning due to eggs, cooking eggs until they are cooked is the best prevention. Storing eggs properly and avoiding cross-contamination can also prevent the eggs from becoming contaminated with harmful bacteria.
If you are not in the risk group, usually eating undercooked eggs will not be harmful to you. But if you are worried about the risks, you can eat cooked eggs (where the yolks and whites of the egg have hardened).
When should you limit your consumption of eggs?
Although eggs are one type of healthy food that is nutrient dense, just like other types of food, of course there are certain groups of people who should limit their consumption of eggs. Those who have difficulty controlling blood cholesterol levels or have a history of cholesterol are advised to limit their cholesterol intake, including limiting their consumption of egg yolks. You can eat egg whites or foods made from egg whites only.
In addition, those who suffer from diabetes are also advised to reduce cholesterol consumption. According to the Nurses' Health Study, a study conducted over years of a group of nurses, the risk of developing heart disease later in life was greater in those with diabetes and consuming one or more eggs per day. Those with diabetes and heart disease are advised to limit their consumption of egg yolks to at least 3 eggs per week.
