Is it better to eat only the white ?: 5 myths about the egg are dispelled

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For some years it was recommended to limit its intake because it was linked to an increase in cholesterol. That is the most common, but there are others.

The egg is a companion in our diet since the beginning of the kitchen. According to the Food and Agriculture Organization of the United Nations it is one of the most nutritious foods from nature, not only because it is an excellent source of proteins of high biological value, but also because of the important contribution of essential nutrients for health, due to its versatility and accessibility.

But around its consumption there are some myths that go beyond the best known about its link with high cholesterol, which the medical nutritionist Virginia Busnelli helps to dispel.

Cholesterol is a fundamental component of the cell membrane and of the synthesis processes of certain hormones and bile acids, so it is important stop calling him a villain, says the director of the Center for Endocrinology and Nutrition Crenyf. The problem appears when its levels are elevated due to an unhealthy diet and / or other factors such as lifestyle, stress and sedentary lifestyle.

Although the yolk is a food rich in cholesterol, the established myth that the egg increases blood cholesterol already it has no sustenance, but it was what made in 1973 the American Heart Association recommended limiting your consumption to 3 eggs per week.

Currently, numerous studies have shown that the effect of cholesterol consumed in food on the blood is not as great as was believed and that there are factors that interfere with the absorption of cholesterol from eggs. All this means that the consumption of eggs does not raise the level of cholesterol in the blood and does not pose an added risk for suffering from cardiovascular diseases. In fact, there are studies that corroborate that egg consumption may be related to an increase in HDL cholesterol, the famous “good cholesterol”.

This is not one of the best known myths, but yes of the most dangeroussays Busnelli. The protein content of a raw and a cooked egg is similar, but eating raw egg increases the risk of contracting diseases such as salmonellosis. It is important to clarify that the body is capable of absorbing more proteins when the egg is cooked. The recommendation is always cook the egg before consuming it.

It cannot be argued that the highest protein content of the egg is found in its white, but, not for this reason, its yolk must be discarded. The yolk also has proteins, although to a lesser extent, and its consumption together with the white increases biological value of these, explains the nutritionist. In addition, in the yolk are the micronutrients of the egg, such as vitamins B1, B2, A, D and E, and minerals such as potassium, phosphorus and iron. Separating the yolk from the white is a mistake.

No food is fattening by itself. On average, an egg has about 75 calories, this plus its high nutritional density, make it an ideal food and adaptable to any type of diet, even those intended for weight loss. Its high protein content makes it have a great satiating capacity, so, accompanied by a balanced diet and a favorable lifestyle, it is a great ally in losing weight.

The color of the shell is only an indicator of the type of hen that put it, it does not determine if they are more or less nutritious.

“Thanks to scientific advances, many myths that haunted the egg have been dispelled, which means that today the recommendation is one per day, which can be modified based on each individual situation. The egg is a complete food, a great ally in healthy eating and an excellent option to include in any of our meals “, concludes Busnelli.


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