Egg Protein
By now, everyone knows that eggs are a great source of protein. Many fitness enthusiasts will eat hundreds of egg whites every year. But should we also be eating the egg yolk? Can we eat raw eggs or do we have to cook them? Let's dive into the science and see what the experts say. Or click the image below to watch a quick, nutritious, breakfast in less than 3 minutes.
Protein
First of all, we need to discuss protein and YOUR protein needs. Our bodies require protein regardless if you work out or not; BUT, if you work out, you may need more protein! You should consume at least 1/2 gram of protein for each pound of body weight. Some experts even recommend a full gram for every pound of body weight. So if you weigh 150 pounds, you should aim for 100 to 150 grams of protein per day. Click this link to read more about Your Protein Requirements.
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The Egg Yolk
Many people avoid the yolk because it contains almost all of the fat and almost all of the cholesterol; but, it also contains almost half of the protein. One study by Qureshi et al (2007) tracked almost 10,000 subjects over 20 years. The 3 groups were divided into zero egg consumption, 1 to 6 eggs per week, and 6+ eggs per week. The data concluded that all healthy individuals, even those in the 6+ egg group, did not increase their risk for heart disease. Maybe eating the egg yolk isn't bad as long as you workout? Listen to your doctor, but it appears that people who work out, and eat plenty of fiber, have the advantage when it comes to enjoying eggs for breakfast.
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Eating Raw Eggs?
Moreover, does eating raw eggs give you more nutritional benefits than eating cooked eggs? Since heat will damage many of the vitamins, many experts believe that raw eggs have more vitamin and mineral content than cooked eggs. However, eating raw eggs also increases the risk of salmonella. But, the USDA believes only about 1 in 30,000 regular eggs are infected with salmonella. To further decrease the risk of salmonella, experts encourage consumers to buy eggs from healthy chickens which are normally cage-free. The cartons should be marked appropriately if indeed they are from cage-free birds. And I love eating raw eggs. Video coming soon!
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Summary
In conclusion, eggs are a nutritious source of protein, vitamins, and minerals. Eat them raw? Boil them? Microwave? Pan fry? That's really up to you. Should you eat the yolk? If you are at risk for high cholesterol, listen to your doctor and avoid the egg yolk. If you work out and maintain a healthy diet, then you can probably eat an egg yolk or two for breakfast. In fact, I love raw egg yolk and maybe even a little egg shell. Video coming soon. Until then, do your research and decide what's best for you. Happy health and happy training!
Knowledge is Power
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Written By
RAEscobar, PFTA instructor and personal trainer
Sources:
Qureshi, Adnan I., et al. “Regular Egg Consumption Does Not Increase the Risk of Stroke and Cardiovascular Diseases.” Medical Science Monitor : International Medical Journal of Experimental and Clinical Research, vol. 13, no. 1, Jan. 2007, pp. CR1-CR8.