For decades and for different - and interested - reasons,
many foods
have been
demonized in
an absolutely unjustified way. One of the clearest examples is that of the egg. The witch hunt began in the 1970s and reached its peak when, in May 1984, "Time magazine accused them, in a now mythical cover, of increasing the
risk of cardiovascular disease
by raising cholesterol," according to recalls Javier Fernández Ligero (@nutriligero), pharmacist and nutritionist. However, that report referred to "dietary cholesterol and not the cholesterol generated by our body, which is actually a threat to our health"
Fernández Ligero explains that
cholesterol
, in itself, is beneficial for our organism since "not only does it play an indispensable role in the
structure of cell membranes
, conditioning their permeability, but it also allows us to
synthesize vitamin D and the segregation of various hormones
, such as estrogens, testosterone, and cortisol. "
Therefore, it is "as bad to have low levels as high".
The crux of the matter, he clarifies, lies in "
having the correct values
(triglycerides, HDL and LDL) in the cholesterol breakdown."
Eggs, in the nutritional field, are considered "a
superfood
and, due to its biological value, it is the
best source of natural protein
that we can find".
It is rich in
"vitamins (a, d, k and b12), omega 3 and minerals (iron, phosphorus, potassium)
".
Also in
"choline
, a nutrient that plays a fundamental role in the proper development of brain and nervous system functions; and
lutein
, present in the yolk, a type of organic pigment that can help prevent vision loss. .
Cheap and
low calories
(a medium or large egg has about 60 calories), it is a very valuable food in weight loss regimes because, in addition to being
very satiating
, "if we start the day by taking it, it will help us keep the
metabolism of the insulin and our blood glucose
".
The question that everyone asks is:
how many eggs can we eat per day
? "It is very curious - relates this nutritionist - because, in the consultation, they always ask me about this, but rarely do they ask about how many corn flakes or croissants can be eaten. Which means that, while a scrambled egg or a tortilla is They continue to perceive a bowl of cereals as a threat to health (whose composition does not usually stand out due to their nutritional values), no. In any case, the answer would be that, if we talk about the general population,
it can be taken between one and three eggs a day,
although, in any case, it is always convenient to personalize according to the activity, characteristics, etc. of each person ".
Despite not recommending falling into excess, this specialist asserts that "limiting the consumption of eggs by hypotheses as outdated as those that were put forward until recently is unacceptable."
DOES COLOR INFLUENCE QUALITY?
What are the
healthiest
eggs
?
Fernández Light reminds us of
the valuable information that gives us the label: "Eggs
0
are organically produced; the
one
come from free-
range hens, bred in freedom, the
two
of so -
called soil, reared in poultry houses or ships; and
3
, in cages ".
Does
color influence
quality?
"This is also asked a lot and I have to say that brown eggs are not better than white ones. They are the same nutritionally. The only thing that varies is the type of
breed
of hen that has laid them."
What is the best option to cook them?
"
Cooked or grilled
. We must avoid frying them."
And can we take them
raw
?
Fernández Ligero removes us from doubts: "If we study the cost / benefit ratio, they win when cooking: it improves the absorption of biotin, the risk of salmonella is eliminated and it improves digestion".
Despite the popularity of
whites-only
shakes or scrambled
eggs,
Fernández Ligero does not see this option "too useful (although it has most proteins) because
the yolk
contains
all the vitamins that the egg gives us
and that are necessary. to absorb the proteins from the egg white. "
To finish, he gives us some advice to keep in mind: "To
know if an egg is bad,
it
is
enough to submerge it in a glass of water: if it sinks in a glass, it is perfect; if it floats a little, it is about to expire; if you do it totally, it is already past. "
And a trick: "Never open the eggs by
cracking them on the plate
in which they are going to be beaten because barely visible pieces of shell may fall".
According to the criteria of The Trust Project
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