Contents:
- Medical Video: What'll Happen to You If You Start Eating 3 Eggs a Day?
- 1. Consumption of eggs causes an increase in cholesterol levels
- 2. Consumption of eggs increases the risk of heart disease
- 3. If you want to eat eggs, it's better to just eat the egg white
- 4. Eggs risk causing food poisoning
- When should you limit egg consumption?
Medical Video: What'll Happen to You If You Start Eating 3 Eggs a Day?
Eggs are one source of animal protein that contains a variety of nutrients. Proteins, vitamins, minerals, and omega 3 are found in eggs. Can you imagine how eggs can "feed" a chicks, no wonder eggs are one of the types of foods that are called nutrient dense. However, not a few myths that circulate regarding eggs, especially those related to health. Here are some myths about eggs and their explanation:
1. Consumption of eggs causes an increase in cholesterol levels
This is not entirely wrong. Eggs are high in cholesterol, especially in the yolk. One egg yolk can contain up to 186 mg of cholesterol, while the recommended daily cholesterol consumption limit 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 level because of eating eggs, then you should also keep an eye on other types of food you eat. Even though eggs are high in cholesterol, saturated fat actually plays a role in increasing cholesterol levels in your body. Saturated fats are usually found in meat, butter, and milk and their ingredients. Saturated fat levels in eggs are only 1.6 grams, relatively small compared to the levels of saturated fat in beef.
Increased cholesterol levels in the blood after consumption of foods containing cholesterol are more influenced by genetic factors. So if suddenly your cholesterol level increases, don't be hasty in blaming the egg.
2. Consumption of eggs 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 in cases of heart disease. Based on this, many people then avoid foods that contain cholesterol because they are feared can increase their risk of suffering from heart disease later on. But did you know that every Japanese citizen can consume an average of 328 eggs per year (this includes a large amount compared to egg consumption in other countries) but instead has an average cholesterol level and a lower incidence of heart disease compared to the country other advanced?
After further investigation, this is because the dietary pattern of Japanese people overall tends to be low in saturated fat compared to Americans, for example, who consume eggs together with bacon, butter, and sausages. As previously explained, saturated fat consumption has more influence on the increase in bad cholesterol compared to the consumption of cholesterol found in eggs.
3. If you want to eat eggs, it's better to just eat the egg white
Most vitamins and minerals in eggs are contained in the yolk. Vitamin D, vitamin A, vitamin E, choline, lutein, and zeaxanthin which function to maintain health and maximize your body's functions 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 white and 40% is found in egg yolk. If you remove the egg yolk, then most of the vitamins and minerals that are beneficial to the body will also be wasted.
4. Eggs risk causing food poisoning
Many people avoid eggs for fear of allergic symptoms or even food poisoning. Eggs are indeed one of the 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 risk groups such as babies and children, the elderly, and pregnant women. To avoid food poisoning due to eggs, cooking eggs until cooked is the best prevention. Storing eggs properly and avoiding cross contamination can also prevent eggs from being contaminated with harmful bacteria.
If you are not in a risk group, it is usually not dangerous for you to consume half-cooked eggs. But if you are worried about the risks, you can eat a cooked egg (where the yellow and egg white has hardened).
When should you limit egg consumption?
Although eggs are one type of healthy food that is nutrient-dense, but 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 cholesterol levels in the blood or have a history of coletersol are advised to limit their cholesterol intake, including limiting consumption of egg yolks. You can eat egg white or food made from egg whites only.
In addition, those who suffer from diabetes are also advised to reduce cholesterol consumption. Based on the Nurses' Health Study, a study conducted over many years to a group of nurses, the risk of heart disease in the future is greater in those who are diabetic and consume one egg or more each day. Those who have diabetes and heart disease, it is recommended to limit consumption of egg yolks at least 3 grains per week.
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