Egg consumption: Myth vs reality
The consumption of eggs is a very frequent subject of discussion in the worlds of nutrition and food service. What are their benefits? Do they contribute to cardiovascular disease? Are free-range eggs better than other eggs?
Cocotine, the French producer of egg-based products, has a wide range of egg products designed for food service professionals, especially our liquid egg, which can be used in countless recipes. Let’s look at these questions and separate fact from fiction.
Nutritional benefits of eggs
Protein intake
Eggs contain 12.7 grams of protein per 100 grams of egg, or around 7 grams of protein for a medium egg. Two thirds of that protein comes from the egg white, with the rest from the yolk. Protein is essential to maintaining muscle mass and repairing damaged tissue. It also assists with the formation of digestive enzymes and hormones.
So, it’s no surprise that eggs have become a staple for people who have adopted a vegetarian or flexitarian diet. Because of the amino acids they contain, eggs are a source of high biological value protein. Two eggs provide 15-20% of the reference nutrient intake of protein.
Rich vitamin and mineral content
Eggs are particularly rich in vitamins, especially vitamin B12 (which helps maintain a healthy nervous system), vitamin D (which is important for bone health), vitamin A (which benefits the skin), as well as vitamins B2, B5 and B9. They are also a good source of trace minerals like selenium (a powerful antioxidant), iodine (which is essential to the functioning of a healthy thyroid) and phosphorus (which contributes to the health of bones and teeth and to the body’s metabolism).
Fatty acids
Eggs are made up of close to 10% lipids, including saturated fatty acids, polyunsaturated fatty acids like the famous omega-3s, monounsaturated fatty acids, and cholesterol. These lipids are mostly located in the yolk. Once condemned for their fat content, eggs are now considered to be a useful source of lipids.
It is worth noting that an egg’s fatty acid content is partly dependent on the conditions in which its laying hen was reared and fed.
Preconceptions about the consumption of eggs
Impact on cardiovascular health
After being long suspected of increasing the risk of cardiovascular disease because of their cholesterol content, eggs have now been rehabilitated by recent studies. Those studies show that consuming eggs does not significantly raise cholesterol levels, thanks to the presence of phospholipids, which can inhibit intestinal cholesterol absorption.
Frequency of intake
There is some disagreement amongst nutritional experts as to a recommended weekly intake of eggs. Barring any specific medical instructions, it is generally accepted though that an egg a day is fine, so long as there is limited consumption of other cholesterol-rich foods (like cheese, red meat, butter, etc.).
Origin and quality of the eggs
While there is no nutritional difference between white eggs and brown eggs, the way a hen is farmed definitely affects the quality of its eggs. At Cocotine, we guarantee that all our eggs come from France, and we support the transition to cage-free farming methods. Not only does that decision ensure the animals’ welfare but it also guarantees a higher quality of product.
For professionals who are concerned about food safety, egg products like pasteurised eggs are the ideal solution for preventing any risk of contamination with salmonella. This is because pasteurisation eliminates pathogens whilst preserving the eggs’ nutritional qualities and flavour.
