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The Dangers of Egg Consumption: Unveiling the Costly Mistakes You Can’t Afford to Make

Eggs are a nutritional powerhouse, but there are some important don'ts when it comes to consuming them. It is best not to indulge in overnight-boiled eggs, over-fried eggs, or eggs fried with garlic. Additionally, refrain from pairing eggs with soy milk. These combinations can have adverse effects on your health, so it's important to be mindful of how you incorporate this superfood into your diet.

Administrator

14 July, 2024

Eggs, from duck eggs to chicken eggs, are an essential food in many households. There’s no denying the importance of eggs in our daily diet and the nutrients they provide. While they are highly beneficial to our health, consuming eggs in the following ways can be detrimental.

1. Consuming Raw Eggs

According to Dr. Le Thi Hai from the Institute of Nutrition, it is not advisable to consume raw chicken eggs or mix raw eggs into hot porridge or soup. They should be boiled or thoroughly cooked before consumption.

The reason lies in the fact that the reproductive tract of chickens can harbor numerous bacteria, leading to the presence of pathogens on both the exterior and interior of eggs, particularly those associated with avian influenza.

In terms of nutrition, the absorption and digestion rate of raw eggs is only about 40%. For boiled eggs, this rate increases to 100%, and for fried eggs, it reaches 98.5%. Therefore, it is recommended to opt for boiled or fried eggs to ensure better absorption of vitamins and proteins.

2. Over-Boiling Eggs

According to Dr. Hai, boiling is the best way to absorb most of the nutrients in eggs, but over-boiling can lead to protein denaturation and potential side effects.

The ideal way to boil an egg is to place it in a pot with water and gradually bring it to a boil. Once the water reaches a rolling boil, reduce the heat and simmer for about two minutes. Then, turn off the heat and let the eggs sit in the hot water for approximately five minutes.

The ideal boiling time for a completely cooked egg is around 10 to 15 minutes. This ensures that the egg is just cooked, the yolk is not overdone, and the nutrients are easily absorbed. When boiling eggs, adding a pinch of salt can help prevent the eggs from cracking.

3. Consuming Only the Egg Yolk

Many Vietnamese believe that the egg yolk contains the most nutrients and, therefore, choose to consume only the yolk and discard the egg white. However, according to nutrition expert Moc Lan, while the egg yolk does contain slightly more protein than the egg white, the overall amount of protein in an egg is equal because the volume of the egg white is larger than that of the yolk.

The key difference lies in the fact that the egg yolk is rich in minerals like phosphorus, iron, and calcium, as well as vitamins A, D, E, K, and B-complex, while the egg white contains almost none of these nutrients. However, the egg white is a better choice for individuals with cardiovascular issues as it does not contain cholesterol, unlike the yolk.

4. Combining Eggs with Soy Milk

It is quite common for people to enjoy eggs, especially sunny-side-up eggs, with bread and soy milk for breakfast. However, combining eggs with soy milk is not advisable. Soy milk contains trypsin, an enzyme that inhibits the absorption of protein from eggs, leading to potential digestive issues.

Consuming eggs with soy milk can cause a feeling of fullness and bloating and prevent the body from absorbing essential nutrients from the eggs, resulting in a lack of energy.

5. Consuming Soft-Boiled or Runny Eggs

Many people believe that soft-boiled or runny eggs are more nutritious and beneficial than fully cooked eggs. However, when protein is undercooked, it becomes difficult for the body to absorb.

For individuals with a sensitive stomach, consuming undercooked eggs can lead to diarrhea and, in severe cases, even food poisoning.

6. Over-Frying Eggs

When eggs are over-fried, the egg whites or the edges tend to burn and turn black. Overcooked protein can form harmful amino acids, which are detrimental to your health.

To avoid this, you can add a little extra oil when frying and cook the eggs until they are just done. Then, turn off the heat, cover the pan, and let the residual heat finish cooking the eggs perfectly.

7. Frying Eggs with Garlic

Garlic, when fried, tends to burn and turn bitter, affecting the flavor of the dish and potentially irritating the stomach.

8. Consuming Overnight Boiled Eggs

Boiled eggs that have been peeled and left out overnight will have prolonged exposure to air, leading to oxidation and a change in their nutritional profile. The quality of the eggs diminishes, and they may cause bloating and indigestion.

To save time, you can store boiled eggs in their shells in the refrigerator for up to a week. Do not consume peeled boiled eggs that have been left at room temperature for more than two hours.

While eggs are a staple in many households, it is essential to consume them correctly to avoid any potential health issues, such as indigestion.

Stay tuned to our lifestyle section for more interesting and informative content.

Frequently asked questions

Egg consumption has been linked to various health risks, including an increased risk of heart disease, diabetes, and certain types of cancer. The high cholesterol content in eggs, particularly the yolks, can contribute to high blood cholesterol levels, which is a risk factor for heart disease. Additionally, the phospatidylcholine in egg yolks can be metabolized into a compound called choline, which has been associated with an elevated risk of cardiovascular disease and prostate cancer.

It is recommended to limit egg consumption to no more than 3-4 eggs per week. Opt for egg whites instead of whole eggs whenever possible, as the cholesterol is found in the yolk. Cooking methods also play a role – avoid frying eggs, as this can increase the level of harmful compounds. Boiling or poaching eggs is a healthier alternative.

Eggs do offer some nutritional benefits. They are a good source of high-quality protein and contain essential amino acids. Eggs also provide vitamins and minerals such as Vitamin B12, riboflavin, selenium, and phosphorous. However, these nutrients can also be obtained from other food sources, so a balanced diet that does not rely heavily on eggs is recommended.

There are several alternatives to eggs that can provide similar nutritional benefits. For protein, consider lean meats like chicken or turkey, fish, beans, lentils, and nuts. These foods also offer a range of vitamins and minerals. For example, salmon is rich in Omega-3 fatty acids, while nuts provide healthy fats, fiber, and essential vitamins.

The cholesterol found in eggs, especially the yolks, can contribute to high blood cholesterol levels. High cholesterol is a risk factor for heart disease and can lead to a build-up of plaque in the arteries, increasing the chances of a heart attack or stroke. However, it’s important to note that genetics and other dietary factors also play a significant role in cholesterol levels.