Benefits of egg protein
Eggs are considered among the best protein foods available in nature.
Science speaks volumes of this wonder food and its benefits when properly cooked, Christie Knudsen, M.S., of American Society for Nutritional Sciences, has said.
Raw eggs might contain bacteria called salmonella, which lead to severe infection and health problems.
Eggs can be boiled, poached or cooked in any manner to keep such problems at bay.
Egg whites are superior sources of protein with no fat or cholesterol. They have a high biological value, which is a measurement of protein quality that indicates the rate of efficiency with which the nutrient is utilised.
On a scale in which 100 represents maximum efficiency, egg protein reportedly scores 93.7. Milk protein is rated at 84.5, fish 76, and beef 74.3.
A large egg white contains about 3.5 gm of protein, 0.3 gm of carbohydrates and 17 calories.
Vegetarian sources contain heart-healthy fibre, but lack vital amino acids and are “incomplete proteins.”
Egg whites provide essential amino acids in the right proportion for optimum utilisation. Eggs are also excellent sources of branched chain amino acids such as leucine, isoleucine and valine, which prevent catabolism (muscle breakdown). This is a vital part of any fat-burning diet plan.
Several trainers and doctors condemn the idea of eating whole eggs for the fear of cholesterol and fat.
A large egg yolk contains about 5 grams of fat and 215 mg of cholesterol, according to American Egg Board.
But, recent researches have firmly stated that eating whole eggs do not raise blood cholesterol levels or harm the cardiac muscle. Scientists blame refined flour and high glycemic index foods for causing heart problems. American Heart Association has recommended that any person who enjoys good health and indulges in regular physical exercises can eat at least four whole eggs a week and an unlimited amount of egg whites (based on sport-specific, calorific and nutritive needs). That is some good news for health freaks.
It is time you started consuming this super food the right way and in the right amount to improve your diet programme and health.
– C. Lakshmi Kumar