What Are the Side Effects of Eating Eggs Every Day?
If you are a health-conscious individual, you might be concerned about the possible side effects of eating eggs. These meals are high in calories, so you may want to limit your consumption.
You should also avoid high-fat extras like egg yolks and may want to avoid raw eggs if you have diabetes.
Furthermore, you should know that raw eggs can harbor harmful bacteria, including Salmonella. This is why you should consume eggs in moderation.
Moderation is key to eating eggs
Recent studies have revealed that the health benefits of eggs outweigh the negative effects of daily egg consumption.
Two recent studies examined the effects of egg consumption on the health of 415,000 healthy participants.
At the time of the study, these subjects were free of chronic diseases.
One-third of them ate more than one serving of eggs a day, while only nine percent consumed eggs infrequently. While this could be due to personal preference, it should not be ignored.
Despite a negative reputation, eggs can be a healthy part of your diet if eaten in moderation. Eggs are a good source of protein, selenium, riboflavin, choline, iron, lutein, and zeaxanthin.
However, they are also rich in saturated fat and cholesterol. You should consume less than 300 milligrams of cholesterol per day.
Avoiding high-calorie, high-fat extras
One of the best ways to enjoy healthy egg dishes without consuming lots of fat and calories is to cook eggs in lower-calorie ways.
Low-heat cooking methods retain more of the nutritional benefits of the egg and cause less oxidation of cholesterol. Instead of frying eggs, poach them instead.
This method doesn’t add any extra calories. Then, add vegetables and fruits to the dish. Several studies show that egg consumption is beneficial to your health.
Eggs are packed with antioxidants that can help prevent heart disease, age-related macular degeneration, and cataracts.
The antioxidants found in eggs can also reduce your risk of developing some types of cancer. Large eggs are rich in selenium, a mineral that fights the effects of free radicals on your cells.
Selenium supports your immune system and thyroid functions. They also contain vitamin D, a nutrient essential for strong bones and teeth.
Avoiding egg yolks for people with diabetes
Despite the cholesterol content in egg yolks, they’re safe for most people with diabetes. Those with type 2 diabetes are generally allowed up to one egg a day, but men should limit their intake to two or three a week.
In addition, egg yolks may contribute to insulin resistance, which can increase the risk of heart disease. In addition, eating too many egg yolks can cause other complications, including obesity and diabetes.
Although egg consumption and diabetes risk may seem to have faded from the public consciousness, experts say the issue is still relevant.
“If you have a risk factor for heart disease or diabetes, you should limit your intake of egg yolks,” says Linda Van Horn, an assistant professor of nutrition at Feinberg School of Medicine at Northwestern University.
“There are many other reasons to limit your intake of egg yolks, and they don’t increase your risk.”
Salmonella can penetrate raw eggshells
There are a number of different ways in which Salmonella can penetrate eggshells and affect the quality of the eggs.
Some methods can be effective in reducing Salmonella contamination, while others may not be effective enough.
Refrigeration at the time of collection will help reduce internal Salmonella contamination, but will not eliminate it entirely.
The ability of Salmonella to penetrate eggshells was not significantly different between S. enteritidis and S.
Typhimurium indicates that the ability of one strain to penetrate another is not affected by the characteristics of the other.
In one study, Messens and colleagues used commercial eggs for inoculation and kept them at a constant temperature of 20 degrees C for 14 days.
The study found that vaccination of hens can reduce the incidence of foodborne Salmonella. The vaccine effectiveness depends on the Salmonella serotype used.
In one study, vaccination significantly decreased the amount of Salmonella shedding on eggshells but had no effect on the number of shedding hens.
In another study, Arnold et al. found that vaccination did not influence the percentage of hens shedding Salmonella but decreased the number of contaminated eggs.
Getting enough biotin from egg whites
Eating egg whites can give your body plenty of biotins. These water-soluble vitamins cannot be stored in the body, so it is important to get them from food sources.
An adult needs 30 micrograms of biotin per day while breastfeeding women need 35 micrograms per day.
You can get your daily dose from two to three large eggs, which contain around 35 micrograms of biotin per egg.
Eating raw egg whites is safe, but be aware that the enzyme avidin binds with biotin and prevents it from being absorbed.
If you are not eating enough raw egg whites, consider taking a supplement containing biotin.
Make sure you take the supplement at least four hours apart from egg whites because avidin binds with biotin in other foods and prevents its absorption.
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