Many times the following or not of a correct diet can mean the difference between success or failure, for example in a competition or sports event.
In addition to being one of the most consumed foods worldwide, it has been attributed a very bad reputation and certain myths that we must disprove.
Both people with a normal active life and high performance athletes will always have eggs in their diet in some way, whether it is scrambled, fried, or cooked.
It contains high-quality and highly bioavailable proteins, a very favorable fatty acid profile from a cardiovascular point of view, and provides vitamins and minerals involved in energy and protein metabolism, in defense against oxidative stress and inflammation, in cellular metabolism , and in tissue growth and repair
So, because if the egg is so good, people have beliefs like throwing the yolk and eating the whites, a reality or just myths from generation to generation, so we will debunk myths about the egg.
1- raw egg is more nutritious
This is totally false since the raw egg does not provide many proteins, however the cooking of the egg, the digestion of the proteins is facilitated, some vitamins and minerals are released and its consumption is safer because possible microorganisms are destroyed.
A clear example is the hard-boiled egg, the advine is eliminated, which is something like an antinutrient that does not allow the correct absorption of proteins.
2- The color off the egg doesn't matter
In fact this has nothing to do with the nutritional value of the egg, they are quite similar, the only thing that changes are the breeds of chickens and.
3- the chicken egg is the most nutritious
There are other types of eggs that we can consume and that are equal or even more nutritious. Quail eggs, for example, have 13g of protein per 100g. Duck and goose eggs, which are rarer, also have a higher proportion of protein and fat.
However, if you do not get these alternatives, the chicken egg will be your ally
4- the egg is fattening
Here the cooking of the egg intervenes, in fact in a diet you should never miss the egg.
But let's not forget, for example, that fried eggs are more caloric, but in the rest of cases they have few calories and you should not be afraid of anything.
5- egg yolk raises cholesterol
More recent studies suggest that the cholesterol found in the egg yolk (it contains 213 mg of cholesterol per egg) this does not have a direct effect on raising the levels of bad cholesterol in the blood. In fact, among the nutritional properties of eggs, it stands out that it does not have saturated fat. Therefore, current recommendations advise the consumption of 3 servings a week (maximum 6 eggs) in healthy adults. Although if we suffer from hypercholesterolemia it is important not to exceed 300 mg of cholesterol per day.
So the egg is not the villain and you should not avoid it, you should better attend a nutritionist or search the internet and clarify your doubts about the egg, treat it as your most nutritious ally
Nestle. (2021). 10 mitos sobre las propiedades del huevo. recovered from https://www.nestlefamilyclub.es/articulo/10-mitos-sobre-las-propiedades-del-huevo#
Lopez, A. (2017). Papel del huevo en la dieta de deportistas y personas físicamente activas. recovered from http://scielo.isciii.es/scielo.php?script=sci_arttext&pid=S0212-16112017001000007
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