In the morning, with coffee and bread, or in the evening, in a quick and practical meal, eggs are present in the routine of many people. Versatile and nutritious, it has gained superfood status in recent years, but has also faced a long history of mistrust. At the center of discussions, cholesterol has always been the main topic of debate. But does this bad reputation still hold up given what we know today? And are all eggs the same? Explains nutritionist Dr. Ronan Araujo.
Types of eggs: free-range to organic
Before talking about the benefits and controversies of eggs, it is important to understand the differences between the most common types:
- Free-range or conventional eggs:
It is produced industrially, with chickens kept in cages, fed with food and raised in closed environments. They are the cheapest and most available.
The chickens live freely, outdoors, in small spaces, with a diet that combines plant feed and grasses. The color of the egg shell varies depending on the plumage of the hen, but this does not affect the nutritional value.
Also produced by free-range chickens, but they feed exclusively on organic products, without the presence of pesticides or hormones. It is a more sustainable option, but also more expensive.
Eggs and cholesterol: an unfair reputation?
In the 1970s, eggs were accused of increasing the risk of cardiovascular disease, as a single egg contains about 185 mg of cholesterol, more than half the recommended daily limit of 300 mg at the time. This direct association has been refuted in recent decades.
“Today we know that dietary cholesterol has a much smaller impact on blood cholesterol levels than previously thought. Most of the cholesterol present in the body is produced by the liver itself, and what really affects bad cholesterol (LDL) levels are saturated and trans fats, not ingested cholesterol. comments the doctor.
Almost 80% of the cholesterol used by the body is endogenous, that is, produced by the body itself. Studies show that the accumulation of bad cholesterol in the arteries is more related to the consumption of saturated fats than to exogenous cholesterol.
Several studies reinforce this opinion. One of them, published in the magazine Heartfollowed half a million Chinese for nine years and found that those who consumed an egg a day had a lower risk of heart attack and stroke. Another global scientific review, led by USP, also confirmed that regular consumption of eggs (one to five per week) does not increase cardiovascular risk.
A complete and affordable meal
Whether you are an athlete looking for high-quality protein or someone looking for an affordable alternative to meat, eggs are a nutritious option. It is rich in:
Proteins of high biological value:
Albumin is the main protein in eggs, essential for muscle recovery and metabolism.
Essential vitamins and minerals.:
It provides phosphorus, zinc and selenium, with antioxidant properties and benefits for the immune system.
good fats:
It contains fatty acids such as omega-9, which help protect the heart.
Hill:
A fundamental nutrient for the brain, contributing to memory and cognition.
Lutein and zeaxanthin:
Antioxidants that protect the eyes against degenerative diseases, such as cataracts.
Additionally, the vitamin D present in eggs helps bone health and immunity, and riboflavin (vitamin B2) contributes to energy supply.
+ Follow Webrun on Instagram!
+ Download the Ticket Sports APP now and have a calendar of sporting events in the palm of your hand!
How to choose and consume safely
Although eggs are extremely versatile, it is important to consume them in a healthy way. Cooked or poached preparations are preferable to fried ones, which add unnecessary fat. And if you’re not sure if that egg forgotten in the fridge is still good, there’s a simple trick: put it in a glass of water. If it sinks, it’s fresh. If it floats, throw it away.
The egg definitely does not deserve the bad reputation of the past. For most people, it is a safe, nutritious and affordable food. Accusing eggs of being the culprit of cardiovascular problems is ignoring decades of scientific advances that show that their contribution to a balanced diet is valuable.
“As with everything in nutrition, the secret is balance. Consuming one or two eggs a day, as part of a varied diet, can provide numerous health benefits, without the risk that was once attributed to it. So the next time you think about the egg, see it for what it is: one of the most complete foods we have.” Dr. Ronan Araujo concludes.
