There are so many techniques to cook eggs: you can mix them, mingle them, hard boil them, and more. There are also many myths about eggs’ advantage and the negative effects they can cause.
16. People who have high cholesterol shouldn’t eat eggs.
For a long period of time, people with high cholesterol had been advised to prohibit certain items that could definitely increase it. Eggs are also in the list of prohibited foods. Yes, yolks contain more fat and cholesterol than the whites do. But not all fats are bad and so-called good cholesterol doesn’t always increase the level of bad cholesterol in the blood.
15. You shouldn’t eat yolks if you want to lose weight.
Some people don’t eat yolks because they’re scared of getting fat because of this. In fact, yolks contain extra protein and other useful elements such as vitamin D that add to calcium absorption. They also contain choline that ensures good liver function.
These substances, as well as lutein which is useful for our eyes, are absent in egg whites. The American Heart Association claims that 1 egg a day can easily be a part of a healthy diet. Experiments prove that eating 1 egg for breakfast (instead of a pastry) decreases the amount of food you eat and thus, the number of calories you take.
14. Raw eggs are healthier than boiled ones.
Some people eat raw eggs to grow muscles, improve their voice, or reduce stomach acid. The risk of getting salmonellosis is really low: only 1 egg out of 30,000 is usually infected. But a raw egg’s value is rather overrated. Raw egg whites aren’t digested as well as cooked ones and biotin (vitamin B7) absorption can become blocked.
Thermal processing reduces a certain amount of useful substances such as potassium, phosphorus, vitamin A, and B5. It’s not recommended to eat raw eggs, but if you need them as an ingredient, choose those that were treated to destroy salmonella.
13. There are only white or brown eggs
Chicken eggs can be different, but we usually only see brown and white ones. The colour of the shell depends on the breed: leghorn chickens have white eggs and Rhode Island chickens have brown eggs. Some breeds (like the Araucana, Ameraucana, and others) have blue or green eggs.
The colour depends on the pigment: protoporphyrin makes the shell brown and biliverdin makes it blue and green. The chickens’ diet also matters: if a hen doesn’t get enough amino acids, the shell will be dull. But it doesn’t affect the quality of the egg.
12. Brown eggs are better than white ones.
We often hear that brown or black products are healthier than white ones (for example, bread or sugar). But it’s not about eggs. Studies have shown that brown eggs are almost the same as white eggs.
Eggs are more useful depending on other factors as well. For example, the eggs of a hen that spent a lot of time in the sun contain 3-4 times more vitamin D. Chickens that eat food rich in omega-3 have eggs containing more omega-3.
11. Pastured hens’ eggs are better.
This is a controversial statement. Though pastured hens’ eggs contain more of vitamins A, E, D and omega-3, they suffer from diseases and get injured more often than caged hens. For example, in Great Britain, the levels of mortality by the end of lay in pastured hens is higher than in caged hens.
10. The colour of the yolk determines the quality of an egg.
At first glance, this statement looks logical. In fact, the colour of a yolk depends on a chicken’s diet: the more carotenoids it has, the more saturated a yolk produces. It doesn’t matter whether hens walk in fields or stay in cages.
Corn, alfalfa, stinging nettle, and some other plants make yolks brighter. If hens spend more time in cages, the tone of their yolks can be changed with food additives such as canthaxanthin. But all these phenomena influence the colour only (customers usually prefer bright colours). If yolks are dull, it doesn’t mean the eggs are of bad quality or rotten.
9. Pregnant women shouldn’t eat eggs.
Is it true that if a future mom eats eggs, her child will suffer and face an allergy? This is, in fact, just a myth. An egg is a universal source of protein, vitamins, minerals, and amino acids. So it’s recommended to eat eggs as well as berries, fish, beans, and grains. You should only avoid eating raw or undercooked eggs, but this rule applies to all people.
8. Children under 1 year shouldn’t eat eggs.