How many times have we heard that eating more than one egg a day is bad? The frequency with which it is healthy to eat eggs has always been very varied and controversial due to the many myths that exist around this food. In this article we clarify all this information for you.
Is it healthy to eat eggs frequently?
In order to know how often it is healthy to eat eggs, we first need to know the composition and properties of this food. The 2015-2020 Dietary Guidelines for Americans indicate that eggs are rich in nutrients and high-quality protein and can be part of healthy diets.
In addition, it provides few calories, about 78 kcal approximately, similar to a banana. The white contains mainly water (88%) and proteins, among which albumin is the most important. In the yolk, 50% is water and the rest is distributed equally between proteins and lipids.
The best dietary protein
The content of essential amino acids and the bioavailability of egg protein make it a high-quality nutrient. In the early stages of life (through the mother’s feeding), it favors the development of the fetus. Its function is equally important in the growth stage in childhood and adolescence.
One of the best known functions of protein is the construction and maintenance of tissues, among others, muscle. For this reason, it is highly appreciated by people with great physical activity. In older people, high-quality protein like egg protein helps counteract age-related muscle loss, helping to maintain mobility, physical activity, and quality of life.
Due to its nutritional composition, the egg is a food with a great satiating capacity, a quality of special interest for those who want to lose weight. The feeling of hunger takes longer to arrive when you have, for example, an egg for breakfast. It tends to “sting” less between meals. This is due to the protein content itself, as stated in an article published in the magazine “Appetite”.
In this case it is advisable to take the eggs prepared without fat, or with the least amount of added fat, for example, grilled or cooked.
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