What happens if you eat eggs for breakfast every day? Scientific research

Eggs for breakfast are a fairly popular dish in many countries around the world. This is explained by availability, price, and speed of preparation. There are a huge number of valuable properties in such a small product. Moreover, eggs are actively used for losing excess weight. How it works? Now we'll tell you.

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What are the benefits of eggs?

For a long time, people have been concerned about the impact of eggs on health. Disputes between supporters and opponents of the product have not subsided to this day. Like any other component of the diet, eggs have beneficial and harmful properties.

The egg is considered the standard of a natural product: it contains the most balanced combination of vitamins, nutrients and microelements. This entire list of properties brings undeniable benefits to the body. The product provides a number of benefits for our health.

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Calorie content and composition of chicken eggs

Chicken eggs are very healthy, but you need to consume them in moderation.
Chicken eggs have high nutritional value. Calorie content 100 gr. product 157 kcal.

Chicken eggs contain:

• proteins;
• fats;
• carbohydrates;
• essential amino acids;
• sterols;
• fatty acid;
• vitamin A;
• B vitamins;
• vitamin D;
• vitamin E;
• vitamin K;
• water;
• phosphorus;
• potassium;
• sulfur;
• magnesium;
• calcium.

Despite the composition rich in vitamins and microelements, chicken eggs can be harmful to the body if consumed in excess. There are clear recommendations from doctors who say how many eggs you can eat without harm to your health. Let's look at them.

Scientific opinion: eggs really help you lose weight

Eggs are an easily digestible product, so they are often recommended for dietary nutrition. They really help you lose weight. The thesis is confirmed by repeated studies of their dietary characteristics. An article by American scientists published in the International Journal of Obesity helps to understand the benefits of eggs. Researchers asked: could overweight people lose weight twice as fast by combining a low-calorie diet with eggs for breakfast?

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152 volunteers took part in the experiment: men and women from 25 to 60 years old with slight excess weight or obesity. People were divided into groups. The first was put on a diet in which breakfast consisted of only two eggs. The second morning she ate donuts, the same calorie content as two eggs.

The experiment lasted eight weeks, and its results were sure to please protein breakfast lovers. The first group, which followed the egg diet, lost 65% more weight than the second group. Scientists have proven that consuming this product in the morning promotes weight loss in combination with a low-calorie diet. We also learned that eating an egg breakfast made you feel more full and significantly reduced your desire to snack between meals.

What is healthier: white or yolk?

Protein contains easily digestible protein. In 100 gr. eggs contain 10 grams. squirrel.

The yolk contains a large amount of fat. These are mainly polyunsaturated and monounsaturated fatty acids that do not have a harmful effect on the body. Saturated fatty acids make up no more than 1% of the total mass of the egg.

The yolk also contains cholesterol, high levels of which have a negative impact on health. One yolk contains 570 mg of cholesterol.

Along with this, the yolk contains choline and lecithin, which regulate the level of fats and cholesterol in the body and are involved in the nutrition of nerve cells. Lecithin improves blood circulation in the brain, improves memory and prevents the development of sclerosis.

At different times, there were different recommendations for eating eggs. It was believed that proteins are more beneficial for the body. Recent studies have shown that moderate consumption of eggs does not have a negative effect on the body. If you have problems with the cardiovascular and digestive systems, egg consumption should be limited. This product has a number of contraindications, which we will discuss below.

For more information on how athletes can eat chicken eggs, watch the video:

Protein in its purest form

Egg whites are superior in parameters to fish and meat. 100 grams of product contains as much as 13 grams of pure protein. It helps build muscle mass, strengthen bones, fight obesity and improve brain function. Due to its high content of nutrients, protein neutralizes inflammatory processes and regulates the acid-base balance.

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Eggs have increased nutritional value, which makes them an indispensable source of energy. Eating them raw helps in recovery from damage to the vocal cords. The product also normalizes the functioning of the nervous and cardiovascular systems. Egg components help fight external irritants, including the development of cancer pathologies. Eggs are also good for pregnant women: their high vitamin content contributes to the normal development of the fetus.

The product is also rich in Omega-3 polyunsaturated fatty acids. They help improve brain activity and vision.

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Egg diet

Have you ever heard of that diet where you only eat egg whites for a week?

Because this part of the egg has a high protein content and a complex structure, it is considered excellent for those who want to lose weight because it takes longer to digest, which promotes satiety and reduces hunger.

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Baked potatoes are indicated by the presence in their composition of carbohydrates, nutrients associated with the flow of energy into the body. There are several versions of this diet. One of them is the consumption of sweet potatoes, egg whites and lemon juice. To detoxify the body and provide vitamin C.

Another option is to eat a whole egg every day for breakfast. This allows you to control your hunger from the very beginning of the day.

Negative effects of eggs on the body

Eggs become harmful when they are consumed in large quantities and without heat treatment. Eating raw eggs increases the risk of salmonella infection. These are bacteria that cause very real harm to health; they are pathogenic for humans. You can also develop dehydration or kidney failure.

Another extreme of love for protein products is the egg diet. It has gained popularity due to the fact that it brings fairly quick results in losing weight. In a week, such a diet will help you lose up to five kilograms, but it will bring even more negative consequences, like any other protein diet. Anna Berseneva shared her opinion about their harm to the body on her Instagram.

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Anna:

Yes, such diets give external quick results, but, unfortunately, the price of this effect is too high! Here are some of the very likely consequences of diets consisting primarily of animal protein. The risk of developing cardiovascular diseases increases, and women are more susceptible to this situation. Dysbacteriosis and disorders of the gastrointestinal tract, because a protein diet limits the intake of foods containing fiber. Metabolic disorders: metabolic processes slow down due to intoxication of the body. The acid-base balance is disrupted, as breakdown products poison the environment in the body, creating intoxication, which leads to cell death. Liver tissue is destroyed and the kidneys are seriously damaged. This is an additional risk for women! Overload with toxins and breakdown products, namely nitrogen, which tends to be deposited in the genital tract, creates a risk in the fertilization process. ⠀

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It is important to minimize the possibility of bacterial infection, so doctors recommend eating the product boiled. In addition, it is worth considering that egg white causes an allergic reaction. This is a fairly common phenomenon among children. For example, in the USA this type of allergy is in second place after the corresponding reaction to peanuts. The main allergen in egg whites is albumin. As soon as it enters the digestive system, the body begins to produce antibodies.

The benefits and harms of chicken eggs

One medium-sized chicken egg contains from 6 to 9 grams of high-quality, easily digestible protein. At the same time, it contains practically no carbohydrates (which is important if your goal is weight loss).

The content of such a useful substance as choline in the yolk allows you to regulate the level of cholesterol and fats in the human body. The yolk contains vitamins A, D, and E, as well as polyunsaturated fatty acids. Vitamin D promotes the absorption of calcium, which serves to strengthen the skeletal system and is found in eggs in the same amount as in fish oil.

The number of elements is presented per 100 grams

The yolk contains iron, which relieves symptoms of fatigue and improves emotional well-being. This mineral helps prevent cancer and cardiovascular diseases. Lecithin, found in the yolk, normalizes the functions of the liver and bile ducts and has an anti-sclerotic effect. The lutein content helps maintain good vision.

Chicken eggs are a source of B vitamins, which take part in the formation of sex hormones necessary for pregnant women (vitamin B9). Folic acid is also useful during breastfeeding and when planning pregnancy.

What harm are there from eggs?

But all these wonderful qualities of a chicken egg were once called into question.

At the beginning of the last century, a young Russian doctor Nikolai Anichkov, with his experiments, laid a theoretical basis that eventually practically outlawed the egg.

By feeding monstrous doses of cholesterol to rabbits, he noted the rapid development of atherosclerosis in the experimental subjects. In the 30s of the twentieth century, already in America, these experiments were repeated and confirmed.

By the 70s, the rapid development of fast food chains began in the United States. In these establishments, people were fed cheap food based on trans fats, rich in cholesterol. After some time, mortality from atherosclerosis took a leading position and overseas doctors sounded the alarm. Among other measures to combat the new scourge, a list of products not recommended for consumption was published. In addition to trans fats and foods prepared with trans fats, eggs are also on the list. Egg yolk contains a lot of cholesterol, which means it is the cause of the disease.

Is cholesterol in chicken eggs a myth?

The logic is simple. But it's not true. The amount of cholesterol in food has nothing to do with the amount of cholesterol in the blood. These are two different things!

As evidence, one can cite the research of Soviet academician V.F. Zelenin. He conducted his own studies and was unable to find an increase in cholesterol levels in female poultry workers who ate 7-10 eggs (with yolks) daily for many years.

Or, for example, the fact that as evidence of Nazi atrocities in concentration camps at the Nuremberg trials, several thousand autopsy reports were provided on young prisoners who were starving and did not receive cholesterol from food at all. But everyone was found to have atherosclerosis! Moreover, the longer a person was in the camp, the more extensive and severe it was.

That is, the theory of the development of atherosclerosis due to cholesterol coming from outside is built on highlighting convenient research and ignoring inappropriate facts.

What is “good” and “bad” cholesterol

To ensure that all of the above phenomena do not contradict each other, the following interpretation seems most logical:

Fat-like substances such as cholesterol, triglycerides, phospholipids are very necessary for our body to function properly. But since they are not soluble in water, they need some kind of shell in order to be normally transported to the right place through the arteries of the circulatory system. For this transportation, all these substances are collected in a “bag” of a protein shell. This construct is called lipoprotein.

Lipoproteins are of high density (the so-called “good cholesterol”) and low density (the “bad cholesterol”)

The difference is that in low-density lipoprotein there are many times more transported substances, and the same amount of protein material is used for the “bag” as for high-density lipoprotein. Roughly speaking, the walls of such a bag are much thinner.

So it turns out that along the way, the thin sac breaks and “greasy spots” remain on the walls of the vessels, which over time grow from new and new portions of “leaking sacs”.

Why then does the body create such an unreliable construct as low-density lipoprotein (LDL)?

This happens in two cases: either too little protein comes in with food and it begins to be saved, or there is too much fat coming in and you need to increase the size of the “bags” in order to have time to transport it.

In any case, this is a necessary measure in an attempt to survive with poor nutrition.

How often can you eat eggs?

There is an opinion that you should not eat eggs regularly, as they are harmful to the cardiovascular system due to the high amount of cholesterol. Indeed, the yolks contain 200 mg of cholesterol, but numerous studies have not confirmed an increase in its level in the blood of people who regularly ate three whole eggs per day.

The cholesterol in eggs can hardly be called bad. The so-called trans fats in this product are much more harmful. An adult can regularly eat up to two whole eggs per day, but in general you can eat more protein.

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What kind of eggs is it common to eat?

This information applies to chicken eggs. The chemical composition is subject to change and is dependent on other factors.

The most commonly used meats are chicken, duck, goose, and quail. Turkey, ostrich, and wild bird eggs are also on sale. Aesthetes even eat reptile eggs, such as turtles. However, the question of why you can’t eat a lot of eggs is relevant for all types.

Use in folk medicine

Since ancient times, patients with psoriasis, asthma and stomach ulcers have been advised to treat themselves with eggs. The product was recommended as a remedy for dandruff and brittle hair. What are the benefits of eggs for the human body? The fact is that he receives all the necessary substances. You can find quite a lot of recipes online for both external and internal use. Ointments and balms are also made from the protein product, and the most inventive ones are a face mask. Its applications are limitless. But we recommend using proven means to combat diseases and be sure to consult with specialists.

How to use eggs for bodybuilding

It is better to boil or fry chicken eggs; you have probably heard that there is a virus called salmonella, which can be found on eggshells; it is destroyed by heat treatment. You can only consume raw eggs for bodybuilding if they are produced under artificial conditions; it is almost impossible to pick up salmonella from such a product.

To get the best effect from a product, you need to know how to prepare it. It is believed that when boiled for a long time, an egg loses many beneficial properties, and a boiled yolk takes more than 3 hours to digest, so you need to boil eggs soft-boiled (4-6 minutes), that is, so that the yolk does not cook completely, but is still a little liquid, such the egg retains all its properties and is digested in an hour and a half.

What is the best way to eat eggs: raw, boiled or fried eggs?

• This product cannot be eaten raw due to the risk of contracting salmonellosis. Moreover, domestic, village chickens are the most dangerous in this regard. Salmonella lives in their body without causing any disease in them. During the formation of embryos in laying hens, these bacteria can enter through the pores that exist in the shell. By eating such an egg, a person can easily become infected and get an intestinal infection.
• Eggs obtained from poultry farms are less dangerous in terms of salmonella infection because they are treated with antibiotics. Also, of course, not AH so good! But what can we do, we live in such times!
• The white of a raw egg is less digestible than after boiling.
• Nutritionists recommend eating only boiled chicken eggs:

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How many eggs can you eat per day?

Many people believe that, despite the benefits of eggs, it is strictly not recommended to eat more than 3-4 eggs a day, otherwise the level of cholesterol in the blood will increase, which, in turn, will lead to cardiovascular diseases. The origins of this myth are clear - each egg actually contains 200 mg of cholesterol and 5 g of fat. However, as scientific research shows, everything is not so simple.

Modern nutritionists agree that consuming eggs in “reasonable quantities” is not associated with an increase in blood cholesterol levels. Of course, if you eat 100 chicken eggs a week, this can negatively affect your health - but, first of all, because such a diet can hardly be called correct and balanced.

Eggs in the diet of children and bodybuilders

Scientists also note that despite the absence of any upper limit for the consumption of chicken eggs, children (especially under 6-7 years of age) are not recommended to eat more than 10-15 eggs per week. The reason, again, is that too many chicken eggs make the diet “one-sided”, depriving the child of vitamins and minerals that are not present in eggs.

In turn, it is also important for athletes, bodybuilders and men on a diet to gain muscle mass to remember that chronic excessive consumption of chicken eggs (especially on an empty stomach and in raw form) can cause food allergies. At the same time, we note once again that this recommendation is not at all related to the cholesterol content in eggs.

Cholesterol - benefit or harm?

It is necessary to understand that cholesterol is not just a harmful substance that clogs blood vessels. The body needs it to maintain immune functions and to produce a number of hormones (for example, cortisol and testosterone). In fact, every day the liver of a healthy person produces several times more cholesterol than can be eaten with a dozen eggs per day.

High levels of cholesterol in the blood are indeed harmful to human health, but the connection between high cholesterol and eggs eaten is minimal. Scientific research confidently suggests that chicken eggs do not increase the level of bad cholesterol in the blood - the body adapts to such a diet, starting to produce less cholesterol (1).

The effect of eggs on cholesterol levels

There are many studies showing that in healthy people (both adults and children), eating chicken eggs even in fairly large quantities (about 3 per day or about 20 per week) has no effect on total blood cholesterol levels in general, nor on the level of “bad” cholesterol in particular.

Although daily consumption of eggs caused some increase in cholesterol in approximately 30% of participants in the above-mentioned research studies, the increase was extremely small (2), (3). At the same time, the same scientific studies showed that chicken eggs increased the level of “good” cholesterol.

How to cook eggs correctly?

Another popular myth about eggs is that it is recommended to drink them raw. However, raw egg whites are much less digestible and overload the stomach, not to mention that eating raw eggs significantly increases the risk of getting salmonellosis. It is recommended to wash and boil chicken eggs before eating.

1. Rinse the eggs thoroughly . Remember that pathogenic microbes from egg shells can easily enter the stomach and cause various (very unpleasant) digestive problems. Before boiling eggs, it is highly recommended that you wash them thoroughly in hot water and soap.
2. Place the eggs in a saucepan of cold water . In order to cook eggs properly, the water temperature must increase gradually. This is why eggs are boiled in cold rather than hot water. The height of the water level should completely cover the eggs.
3. Bring the water to a boil over low heat . If you are boiling only 2-3 eggs, it is more practical to use a small saucepan for cooking - this will speed up the process of bringing cold water to a boil. A large pan will take longer than 5 minutes to heat up.
4. Note the cooking time . The main secret to boiling chicken eggs is to strictly adhere to the time they spend in boiling water (see the table of egg boiling times below). When cooking by eye, you risk either undercooking the eggs or overcooking them and getting an overly dry yolk.

What is healthier - white or yolk?

The third popular myth about eggs, widespread primarily among bodybuilders, is that it is “more correct” to eat only the white, throwing away the yolk, since it contains cholesterol that is harmful to health. However, it is better to think about the composition of other food products, for example, processed meats and sausages, than to be afraid of ordinary chicken eggs.

One whole large egg weighing 50 g (both hard-boiled and raw) contains about 75 calories, 5 g fat (of which 1.9 g are monounsaturated fatty acids, 1.5 g are saturated fatty acids), 0.5 g carbohydrates and 6.5 g protein. Among other things, such an egg contains about 3% of the daily value of calcium, about 4% of the daily value of zinc and up to 5% of the daily value of iron.

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