You surely always have some stored in the fridge door: almost all French people (98%) consume eggs. (1), of which we celebrate this Friday, October 8 the world day.
However, yellow is often accused of being too high in calories compared to white, of causing cholesterol to explode, which promotes cardiovascular health risks … Would eating too much be bad for your health? Let’s disentangle the true from the false.
Eggs are among the most affordable sources of animal protein
TRUE. At around 2 euros for a box of 6 free-range, organic eggs, they are an affordable source of animal protein and offer excellent value for money. Two eggs of 60 g each provide as much protein as 50 g of meat (half a steak), 50 g of fish (small fillet) or three yogurts of 125 g. They provide 12.6 g of protein per 100 g (present in the yolk like the white) while being two to four times cheaper depending on the nature and quality of other animal proteins. In addition, these proteins are those with the best nutritional value, that is to say, which provide our cells with all the elements they need. No other protein of animal origin can say the same. We can therefore eat it several times a week, whether boiled, creamed, fried or omelet, salty or sweet.
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Where is the protein found?
Proteins are, along with carbohydrates and lipids, one of the three major families constituting the main nutrients necessary for the proper functioning of the body.
They are either of plant origin (legumes – white beans, peas, chickpeas, lentils …-, tofu, oilseeds …) or of animal origin. In this case, it comes from meat, fish (lean or fatty), dairy products and eggs, which we will choose if possible organic and from responsible breeding (0FR or 1FR).
Animal proteins and vegetable proteins complement each other because they do not provide all the amino acids that the body needs. Except the protein in the egg which has them all!
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Eggs are low in calories and very nutritious
TRUE. With 150 calories and covering 15 to 20% of the daily protein requirement for two eggs, they can fit well as part of a slimming diet. In addition, they cover all the daily needs in vitamin B12, 50% in vitamin K, 40% in vitamin D … and are rich in trace elements (iron, iodine, selenium …). However, be careful with their slightly high lipid (fat) content which should not be neglected (in the yolk).
Diabetes, cholesterol … We can eat more than six eggs per week without risks
FAUX. Healthy adults are generally advised to consume 5-6 eggs per week, no more, as eggs are an important dietary source of cholesterol (186 mg per egg). “This is very good: we need it, we must stop criticizing it. It is an essential molecule for our body and it only increases in the blood if we eat too much saturated fat; There is little saturated fat in eggs. In addition, many studies have not found a link between the cholesterol in food and cholesterol in the blood. Moreover, eggs are no longer prohibited for people. who have too much LDL cholesterol (known as bad cholesterol) “, says Dr. Laurence Plumey, nutritionist in Paris (2).
“This cholesterol is low in saturated fatty acids”, the one which raises the level of bad cholesterol, adds his colleague in Dijon, Doctor Cyril Gauthier, before moderating: “The impact on diabetes will not be direct, but it It is true that excessive consumption promoting abdominal fat may participate in the development of metabolic diseases such as type 2 diabetes “, ie excess sugar in the blood. As with all foods, they should be enjoyed in moderation.
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