Eggs have been one of the easiest meals to ever cook, whether it be an omelet or scrambled eggs, everyone loves them! However, a lot of people refrain from having eggs because of the myths that are floating around about them. Let’s look into the myths and facts of eggs and crack them, but before that let’s talk about the basics of an egg!
What are the benefits of an egg?
- Eggs are rich in nutrients
Let’s begin with the fact that eggs are rich in many vitamins and minerals. All of this just in one boiled egg:
40% of your daily vitamin D needs
25% of your daily folate demands
12% of the regular riboflavin (vitamin B2) needs.
20% of the normal needs for selenium
Eggs can contain vitamins A, E, B5, B12, iron, iodine and phosphorus.
- Eggs are one of the best sources for High-Quality Protein
Proteins are stepping stones of life and a single egg contains roughly 6.3 grammes of high-quality protein. The key role of proteins in the body is to build, improve and fix or substitute things, such as tissues.
Eggs provide us with very high-quality protein that includes all nine essential amino acids in the right quantities required by the body for optimal growth and maintenance. Some other foods contain more protein than eggs, but the quality of protein in eggs stands out.
- Eggs accelerate the levels of ‘good’ cholesterol
Eggs help raise the levels of high-density lipoprotein (HDL) or “good” cholesterol as is widely called. Higher levels of HDL can help reduce the risk of heart disease.
It is low-density lipoprotein (LDL) or “bad” cholesterol that can place heart health at risk. Meals rich in saturated fats and trans fats, such as deep-fried takeaway meals, can increase LDL cholesterol levels.
Different ways you can consume eggs:
There are numerous ways you can consume eggs, and we are going to discuss some of them here.
- Egg in a Blanket
How to make an egg white?
1. Cut the middle of each of the bread slices using a heart-shaped cookie cutter.
2. Heat 1 tablespoon of butter in a pan and put a slice of bread on it. Hold the flame low, and let it brown. Flip it on the other side.
3. Split the egg slowly into the heart-shaped cavity. Cover the pan with a lid and cook for 3-4 minutes. Check if the egg is fried to your taste.
4.Slide it onto a plate and repeat the procedure with the other slice of bread.
5. Season with garlic, chilli and oregano. Serve yourself hot.
- Egg Paratha
1. Place flour, salt and oil in a mixing bowl and knead the mixture into a smooth dough with 1 cup of water. You should apply a little more water if the dough appears to be dry. Knead.
2. Divide the dough into 4 balls.
3. Roll out the dough ball uniformly with a rolling pin, and fold it twice to form a triangle. Roll it out again to produce a triangular piece of paper. Repeat for the remaining dough.
4. In a cup, whisk the eggs well along with the onions, chilli, coriander leaves, garam masala and salt. Hold it aside.
Place the rolled dough on a hot Tawa and cook for 1-2 minutes on both sides. Apply a little oil to the surface and let it simmer for another minute.
6. When the edges begin to crack, use a sharp knife to make a simple cut along the folds and pour in half the egg quantity. Tilt the paratha a little so that the egg mixture slips in. Then turn it around and repeat the procedure on the other side.
7. Drizzle a little more oil on the paratha and softly press the top with the back of the spoon. Turn the heat on and begin cooking the paratha until it fluffs up and becomes crisp brown.
8. Serve hot with a desi ghee on top.
- Scrambled eggs
1. Beat the eggs gently and beat them again in a bowl with milk and a touch of salt and pepper until mixed.
2. Heat the butter in a large non-stick skillet over medium heat until it is heated and pour in the egg mixture.
3. As the eggs begin to set, gently pull the eggs through the spatula pan, producing big, soft curds.
4. Continue cooking-drawing, raising and folding eggs-until the egg is thickened. There should be no noticeable liquid egg left and you should not stir continuously. Voila, your scrambled eggs are good to go! Enjoy it.
Myths and Facts about Eggs:
- You must not eat eggs yolks if you want to lose weight
Some people don’t eat yolks as they’re scared to get heavy. Yolks contain additional protein and other useful substances, such as vitamin D, which correspond to the absorption of calcium. They also include choline, which guarantees healthy liver function.
Both compounds, as well as the lutein that is beneficial to our brains, are not found in egg whites. The American Heart Association maintains that 1 egg a day will effectively be part of a balanced diet. Experiments demonstrate that eating 1 egg for breakfast (instead of pastry) decreases the amount of food you consume and hence the number of calories you eat.
- Raw eggs are a healthier option as compared to boiled ones.
Some people eat raw eggs to develop muscles, boost their voices, or suppress stomach acid. The chance of salmonellosis is very low: just 1 egg out of 30,000 is normally affected. But the usefulness of a raw egg is very overrated. Fresh egg whites are not absorbed as well as cooked ones and biotin (vitamin B7) absorption can be blocked.
Thermal therapy decreases the number of valuable compounds such as potassium, phosphate, vitamin A and B5. It is not advisable to eat raw eggs, but if you use them as an ingredient, use those that have been processed to kill salmonella.
- Brown eggs are better than white eggs
We have often heard that black or brown items are healthier than white ones (for example, bread or sugar). But this isn’t for chickens. Studies have found that brown eggs are almost the same as white eggs.
Eggs are also more useful depending on other factors. For example, hen eggs that have spent a lot of time in the sun contain 3-4 times more vitamin D. Chickens who consume omega-3-rich food have eggs that contain more omega-3.
- Eggs can increase your cholesterol
If you have always had high cholesterol levels, you must reduce the intake of egg yolks, but there is no harm in getting healthy proteins and amino acids in the white portion. Often, eat a healthy diet and overeating isn’t going to do any good for your health. You won’t have any trouble digesting lactose-intolerant or allergic to eggs.
- Eggs affect your kidneys
It’s one of the main theories that egg whites will hurt your kidneys. In fact, it is quite the contrary, eating one-two egg whites a day will increase the amount of healthy protein in the body and avoid kidney disorders.
Now you know the difference between the myths and facts about eggs. Just like any other thing, there are numerous myths about eggs but we just informed you about some of them. Always check your sources before believing any of these ‘facts.’