Preparing delicious and nutritious dishes with eggs doesn’t have to be complicated or time-consuming. However, incorrect cooking methods can lead to adverse effects, even posing health risks.
1. Adding Sugar to Eggs
This method causes the protein in chicken eggs to combine with the amino acid in glucose, forming a compound that is difficult to absorb, leading to discomfort, indigestion, and acid reflux, which are not good for health.
2. Raw Eggs Are the Most Nutritious
Many believe that consuming raw chicken eggs provides benefits for lung and intestinal health and quickly supplements essential nutrients. However, this practice is not hygienic, as infectious bacteria and molds can easily enter the body.
The body largely cannot absorb nutrients well from raw eggs.
Raw chicken eggs contain a high amount of avidin. Excessive levels of this compound can suppress appetite, cause fatigue, muscle pain, skin rashes, and eyebrow loss…
The protein structure in raw chicken eggs is very “tight,” containing many amino acids that are not beneficial for the pancreas. Therefore, the body generally cannot effectively absorb the nutrients in raw eggs. After cooking, the protein structure becomes “looser,” allowing the body to easily absorb and digest beneficial nutrients.
3. Pregnant Women Should Eat as Many Eggs as Possible
During pregnancy, the body’s ability to absorb and digest nutrients weakens, and the detoxification capacity of the kidneys and liver decreases. Therefore, an excess of nutrients can further burden these organs, negatively impacting health.
Overconsumption of protein can lead to excess ammonia (NH3) and phenol production in the intestines, potentially resulting in protein poisoning symptoms such as bloating, headaches, dizziness, fatigue, and even coma.
Thus, it is essential to tailor protein intake to individual needs. Generally, 2-3 chicken eggs per day is sufficient for each pregnant woman.
Protein intake should be based on individual needs.
4. Elderly Should Avoid Chicken Eggs
Many people believe that chicken eggs, which contain a high level of cholesterol, are unsuitable for the elderly. However, this is not entirely accurate.
Chicken eggs contain a lot of lecithin, a strong emulsifier that can cause cholesterol and lipids to “congregate,” helping to improve blood circulation and limit blood cholesterol levels.
Additionally, lecithin in chicken eggs, once digested, produces choline, which enhances nervous system function and improves memory.
5. Eating Eggs and Drinking Soy Milk
Soy milk is sweet and rich in plant protein, lipids, carbohydrates, vitamins, and minerals, making it highly nutritious. However, soybeans contain special amino acids that, when combined with egg whites, can reduce the nutritional value of both foods.
6. Cooking Eggs Longer Is Better
Excessive cooking time can lead to the loss of iron in eggs and create harmful chemical reactions that hinder the body’s absorption of iron.
Furthermore, at excessively high temperatures, the protein in egg whites can transform into amino acid molecules that may break down into harmful chemical compounds.
7. Seasoning Eggs with MSG and Spices
Chicken eggs already contain a significant amount of glutamic acid, chlorination, and sodium. When exposed to high temperatures, these compounds transform into monosodium glutamate, a primary ingredient in MSG. Therefore, adding too much MSG when cooking eggs can diminish their natural flavor. It is best to avoid MSG when preparing eggs.
Adding too much MSG when cooking eggs diminishes their natural flavor.
8. Is Egg White or Yolk Better?
“When eating, we should consume both egg whites and yolks as they have equal nutritional value; egg whites contain protein comparable to yolks and are not just a discarded part as many believe,” Dr. Hào stated.
Estimates suggest that a single egg contains about 7 grams of protein, with 50% in the white, 44% in the yolk, and the remainder in the shell and membrane. Meanwhile, fats and cholesterol are primarily found in the yolk. Thus, egg whites are “healthier” as they are nutritious without affecting those with cholesterol issues. However, this expert believes that the body’s ability to eliminate cholesterol is quite effective, so for healthy individuals, consuming the yolk is not harmful.
9. Local Chicken Eggs Are the Best
In essence, eggs from chickens, ducks, geese, quails, and other animals will have different nutritional compositions, but these differences are not significant. Chicken eggs are used as a standard for comparison and are considered the best among all types of eggs.
10. Eating Goose Eggs Makes Babies Smarter
Regular consumption of goose eggs can lead to obesity and increased cholesterol in the blood.
Many women currently believe that eating goose eggs will make their babies smarter. However, experts indicate that there is no scientific evidence to support this claim. Moreover, the vitamin content in goose eggs is lower than in chicken eggs, particularly vitamin A, which is crucial for pregnant women. Additionally, frequent consumption of goose eggs can lead to obesity and increased cholesterol levels in the blood, negatively impacting the health of both mother and child.
11. Brown Eggs Are Healthier than White Eggs
In reality, brown and white eggs provide equivalent nutritional content and health benefits. The color of the eggshell has no correlation with the nutritional value inside. White-feathered chickens lay white eggs, while most brown eggs come from red-feathered chickens.
12. Avoid Eating Eggs in Summer
There is currently no scientific evidence to support this belief. Eggs are nutritious foods that can be consumed year-round without any specific seasonal restrictions.
13. Eggs Can Raise Blood Fat Levels
Recent research has shown that the cholesterol in eggs has a minimal impact on blood cholesterol levels for most people.
“Although eggs are high in cholesterol, recent studies suggest they may not raise cholesterol levels as much as previously thought. In fact, saturated fats found in butter, red meat, and certain oils are considered the main culprits for increasing cholesterol,” nutrition expert Melissa Mitri stated.
