Question about including eggs in the diet.

[pkp413]

I am a healthy male in early 30s, my cholesterol is 187 (HDL=51, LDL=114, TriG=109) and blood sugar 24 and my BMI is at the recommended level.
I play intense racquet sports about 6-10 hours/week and am looking for good source of protein to add to my diet. Currently, I only consume dairy protien (milk/cheese/yogurt/cottege cheese) and some white meat (when eating out). I am looking at eggs as an option (I cannot cook meat at home) and have following questions:

1. How many raw egg whites can be consumed/day without risking biotin deficiency? (I have read 24/day but I am not sure if that is correct).
[I am not worried about food poisoning issue at my age/health]

2. Is it true that the cholesterol in raw organic egg yolk is not bad because it has not be oxidized (caused by cooking)? How many raw egg yolks may be
consumed/day?

3. Should eggs be consumed alternate days or can they be consumed everyday? I do not have allergy to anything (drugs/food/air/...) right now.

4. Are certified AA organic eggs really better than regular AA eggs as far as nutritional profile?

5. What is the best time (breakfast/post-workout/just before bed...) to consume raw eggs?

Please share your experience with eggs and include the amount you consume and how long you have been doing so and the results, if any, that you
can attribute to egg consumption.

Thank you.

[sooner_ed]

Originally Posted by pkp413

I am a healthy male in early 30s, my cholesterol is 187 (HDL=51, LDL=114, TriG=109) and blood sugar 24 and my BMI is at the recommended level.

If your blood sugar is 24, you're dead! Your LDL is a little high, but manageable.

Originally Posted by pkp413

...am looking for good source of protein to add to my diet. Currently, I only consume dairy protien (milk/cheese/yogurt/cottege cheese) and some white meat (when eating out). I am looking at eggs as an option

You already have some good protein sources, especially the cottage cheese. Eggs will not provide you with a significant source of protein. Honestly, if you're wanting eggs because you enjoy eggs, one a day is fine.

Originally Posted by pkp413

1. How many raw egg whites can be consumed/day without risking biotin deficiency? (I have read 24/day but I am not sure if that is correct).
[I am not worried about food poisoning issue at my age/health]

Any particular reason you're wanting to consume egg whites? Do you have certain bodybuilding goals you're trying to reach that egg whites would enhance your dietary needs to help you achieve those goals? If so, I will let someone else answer this question because my dietary needs do not call for egg whites. There are other people here who can answer this question much better than I.

Originally Posted by pkp413

2. Is it true that the cholesterol in raw organic egg yolk is not bad because it has not be oxidized (caused by cooking)? How many raw egg yolks may be consumed/day?

When I eat eggs, I eat Egglands Best eggs. They are healthier. I don't know about the cholesterol issue (of being bad). I just know Egglands Best eggs are healthier.

Originally Posted by pkp413

3. Should eggs be consumed alternate days or can they be consumed everyday? I do not have allergy to anything (drugs/food/air/...) right now.

There's really no answer as to whether eggs "should" be consumed alternate days. You can eat eggs every day. But you really only want one egg yolk each day if you're eating eggs every day. You can adjust your diet to where you can eat eggs every day though. That's no problem. It really just depends on what your bodybuilding goals are. That determines your dietary needs.

Originally Posted by pkp413

4. Are certified AA organic eggs really better than regular AA eggs as far as nutritional profile?

It depends on how strict you want your diet to be. Organic products are generally healthier for you. That does not mean you have to consume organic. People have been eating regular eggs for years and years and have been perfectly healthy. Again, it just depends on what your goals are and what you're wanting to accomplish.

Originally Posted by PKP413

5. What is the best time (breakfast/post-workout/just before bed...) to consume raw eggs?

I will let someone else answer this.

Originally Posted by pkp413

Please share your experience with eggs and include the amount you consume and how long you have been doing so and the results, if any, that you
can attribute to egg consumption.

My personal goal is just all-around total fitness. I don't look to maximize muscle gains as many on this forum do. I run in addition to lifting weights. Because of my fitness goals, I just have a healthy diet that includes all food groups, including eggs. I don't eat eggs on a regular basis, but when I want one, I have one. If I fry it, I fry it in olive oil. Otherwise I may scramble it or boil it. Looking at your LDL, I'm not sure I would add eggs to my diet quite yet, but that is a personal decision for you.

Thank you.[/quote]

[furball]

Well done ED...as for raw eggs...I don't recommend this no matter what the age or health of an individual...you do not want to get a case of food poisoning and the main worry would be salmonella and it is nasty if you get it....There is a chance of have salmonella in raw eggs...I would just cook them....WHy take a risk and eat them raw...

[Clark Kent]

I eat an egg meal in my diet everyday. I use 5 egg whites plus 1 whole egg and make scrambled eggs. I cook half a cup of veggies (onion and red pepper) in 1/2 tbsp of olive oil and then add the eggs to it. Top with a 1/4 cup of fat free cheddar cheese and a couple spoonfuls of salsa and you've got an awesome meal that's packed with protein and healthy fats. This is the approx. breakdown:

34 grams of protein
10 grams of carbs
12 grams of fat
~285 calories

Personally I couldn't eat raw eggs. Yuck! I chop up an entire onion and pepper at the beginning of the week and keep it in my fridge in a tuperware container. From start to finish this meal takes about 8 minutes to make. Surely anyone eating raw eggs can spare 8 minutes to cook. :

[Lady C]

Originally Posted by pkp413

1. How many raw egg whites can be consumed/day without risking biotin deficiency?

NONE

Read this

As explained in "The Lean Advantage 3" by Clarence Bass, the most common cause of high cholesterol is unhealthy lifestyle: consuming too many calories, too much fat and not getting enough exercise. Too much fat, especially saturated fat, will cause your liver to produce far more cholesterol then you’re likely to get in your diet.

How your eggs are cooked is also important. To keep your cholesterol down, boiling or poaching is best. Frying in butter or lard, adding cheese, or eating your eggs with bacon or sausage adds saturated fat and is almost guaranteed to up your cholesterol level.

This thread is very informative on eggs or read this thread on raw eggs

[Lucky13MN]

I get the liquid eggs in a carton (Better Than Eggs) or whatever they're called... I make the equivilent of 2 eggs in the morning... I just pour them into a bowl and put it in the microwave for 2 minutes to make scrambled eggs.

Is this ok?

[Lady C]

Eggs in the carton are OK because they have been pasturized to kill the bacteria (if any).

[B.A.]

Originally Posted by pkp413

I am a healthy male in early 30s, my cholesterol is 187 (HDL=51, LDL=114, TriG=109) and blood sugar 24 and my BMI is at the recommended level.
I play intense racquet sports about 6-10 hours/week and am looking for good source of protein to add to my diet. Currently, I only consume dairy protien (milk/cheese/yogurt/cottege cheese) and some white meat (when eating out). I am looking at eggs as an option (I cannot cook meat at home) and have following questions:

1. How many raw egg whites can be consumed/day without risking biotin deficiency? (I have read 24/day but I am not sure if that is correct).
[I am not worried about food poisoning issue at my age/health]

2. Is it true that the cholesterol in raw organic egg yolk is not bad because it has not be oxidized (caused by cooking)? How many raw egg yolks may be
consumed/day?

3. Should eggs be consumed alternate days or can they be consumed everyday? I do not have allergy to anything (drugs/food/air/...) right now.

4. Are certified AA organic eggs really better than regular AA eggs as far as nutritional profile?

5. What is the best time (breakfast/post-workout/just before bed...) to consume raw eggs?

Please share your experience with eggs and include the amount you consume and how long you have been doing so and the results, if any, that you
can attribute to egg consumption.

Thank you.

1) Biotin deficiency shouldn't be a concern as it is found in numerous other foods that you most likely eat (nuts/ seeds, fish, organ meat, dairy produce etc). Eggs should be eaten whole as the components of both parts of the egg "compliment" each other in regards to digestion, nutrient absorption etc (just like you need vitamin D in fat-containing milk to absorb calcium).

2) Yes - non oxidised sources of cholesterol are superior/ healthier compared with their counterparts, hence egg products such as raw eggs are superior as the cholesterol hasn't been oxidised via heat treatment such as those in say pasteurised egg products. Cooking methods such as boiling & scrambling in a pot with butter/ cream/ whole milk or w/e will not oxidise the cholesterol as exposure to heat is minimal (few minutes) and temperature does not reach a *high* level (compared with say microwaving or frying). One aspect that should be considered though is possible effects on protein absorption rates between raw and cooked eggs - I think studies were posted previously on DF concerning this.

3) A whole egg is a food with a *very high* nutrient profile - consider what the purpose of an actual egg is. They can be incorporated into foods in numerous ways or eaten "alone" so it's quite hard to get bored eating eggs daily compared with possible other foods. Depending on cooking methods and egg quality there should be no problems eating them daily.

4) Typically the quality of organic produce is multiple times to one superior compared with mass produced "factory style" produce. The conditions the animals are raised in and the food fed to them is *superior* thus this should be reflected in the produce harvested (eggs, dairy produce, and meat) - greater nutrient profile, quality and overall taste. Cost though is a factor so depending on your finances aim for a balance if necessary.

5) I wouldn't really see eggs as being in the same category as supplements or whey protein when it comes to when best to consume them. Obviously as they are a high fat/ protein food they take *hours* to fully digest thus this should be taken into consideration when you decide to exercise or go to sleep.

The chances of contracting adverse bacterium from raw eggs are *slim* (like 1 in 20'000). I've consumed hundreds of raw eggs in the past (my homemade whole milk and egg shakes) and have never suffered so much as a stomach upset (chance is random though). Certain supermarkets (such as Sainsbury's in Britain) now heat treat their eggs to remove harmful bacteria (not sure of the effects on cholesterol/ fats though - eggs are also of the mass produced type).

The cholesterol and saturated fats in whole eggs are of no concern if you apply the usual standards like you do with all foods: method of cooking, quality of produce, and amount ingested (excess anything is "bad" for you).

An interesting point worth considering concerning high levels of cholesterol is that they are not necessary a marker for CHD etc (they aren't), but rather an indication of the need for such a level due to increased hormone production, cell synthesis etc. Dietary cholesterol does not transfer to serum cholesterol levels, and as you may be aware of markers for CHD/ atherosclorosis etc are HDL/LDL fractions, Lp(a), Homocysteine, etc rather than blood cholesterol content.

~ B.A.

[pkp413]

Originally Posted by furball

Well done ED...as for raw eggs...I don't recommend this no matter what the age or health of an individual...you do not want to get a case of food poisoning and the main worry would be salmonella and it is nasty if you get it....There is a chance of have salmonella in raw eggs...I would just cook them....WHy take a risk and eat them raw...

Most grocery stores now sell pastuerized eggs and they can be safely consumed raw. So the issue of food poisoning is non-existent in most metro areas if you buy these eggs. Also, even with regular eggs, the probability is 1 in 20,000 as pointed below. To me the benefits outweigh risk, anyone here actually had food poisoning from consuming raw eggs?

[pkp413]

Originally Posted by Lady C

NONE

Read this


This thread is very informative on eggs or read this thread on raw eggs

Egg whites do not have cholesterol so not consuming raw egg whites for the fear of cholesterol is meaningless.

Also, most studies have indicated that increase in dietary cholesterol of 100 mg only increases the plasma cholesterol by 1.6-4.0 units.

[pkp413]

Originally Posted by Lucky13MN

I get the liquid eggs in a carton (Better Than Eggs) or whatever they're called... I make the equivilent of 2 eggs in the morning... I just pour them into a bowl and put it in the microwave for 2 minutes to make scrambled eggs.

Is this ok?

That should be perfectly okay. These products do not have any cholesterol so cooking will not change anything. The only downside in using the commercial egg white products is that they add all sorts of additives/preservatives and charge 5x what it would cost you to seperate egg whites from yolk.

[pkp413]

Originally Posted by B.A.

1) Biotin deficiency shouldn't be a concern as it is found in numerous other foods that you most likely eat (nuts/ seeds, fish, organ meat, dairy produce etc). Eggs should be eaten whole as the components of both parts of the egg "compliment" each other in regards to digestion, nutrient absorption etc (just like you need vitamin D in fat-containing milk to absorb calcium).

Yes, but avidin in raw egg whites binds biotin and thus prevents biotin from being absorbed by the body.

2) Yes - non oxidised sources of cholesterol are superior/ healthier compared with their counterparts, hence egg products such as raw eggs are superior as the cholesterol hasn't been oxidised via heat treatment such as those in say pasteurised egg products. Cooking methods such as boiling & scrambling in a pot with butter/ cream/ whole milk or w/e will not oxidise the cholesterol as exposure to heat is minimal (few minutes) and temperature does not reach a *high* level (compared with say microwaving or frying). One aspect that should be considered though is possible effects on protein absorption rates between raw and cooked eggs - I think studies were posted previously on DF concerning this.

From what I have read, scrambled/boiled eggs will definately have oxidized cholesterol.

3) A whole egg is a food with a *very high* nutrient profile - consider what the purpose of an actual egg is. They can be incorporated into foods in numerous ways or eaten "alone" so it's quite hard to get bored eating eggs daily compared with possible other foods. Depending on cooking methods and egg quality there should be no problems eating them daily.

Can it lead to allergy? That was my only concern.

4) Typically the quality of organic produce is multiple times to one superior compared with mass produced "factory style" produce. The conditions the animals are raised in and the food fed to them is *superior* thus this should be reflected in the produce harvested (eggs, dairy produce, and meat) - greater nutrient profile, quality and overall taste. Cost though is a factor so depending on your finances aim for a balance if necessary.

Based on my internet research, I agree.

5) I wouldn't really see eggs as being in the same category as supplements or whey protein when it comes to when best to consume them. Obviously as they are a high fat/ protein food they take *hours* to fully digest thus this should be taken into consideration when you decide to exercise or go to sleep.

The chances of contracting adverse bacterium from raw eggs are *slim* (like 1 in 20'000). I've consumed hundreds of raw eggs in the past (my homemade whole milk and egg shakes) and have never suffered so much as a stomach upset (chance is random though). Certain supermarkets (such as Sainsbury's in Britain) now heat treat their eggs to remove harmful bacteria (not sure of the effects on cholesterol/ fats though - eggs are also of the mass produced type).

The cholesterol and saturated fats in whole eggs are of no concern if you apply the usual standards like you do with all foods: method of cooking, quality of produce, and amount ingested (excess anything is "bad" for you).

An interesting point worth considering concerning high levels of cholesterol is that they are not necessary a marker for CHD etc (they aren't), but rather an indication of the need for such a level due to increased hormone production, cell synthesis etc. Dietary cholesterol does not transfer to serum cholesterol levels, and as you may be aware of markers for CHD/ atherosclorosis etc are HDL/LDL fractions, Lp(a), Homocysteine, etc rather than blood cholesterol content.


~ B.A.

Thanks for detailed reply.

[B.A.]

As you already mentioned and studies indicate, you would have to fairly "pig out" on the egg whites for avidin to become a *serious* concern. Also cooking eggs (such as by boiling or scrambing) tends to denature the avidin so that it doesn't interfere with biotin absorption.

As for developing an allergy to eggs, yea as with any foods eaten in *high* amounts eaten repetitively this may result in a food intolerance (or allergy) occurring (hence one of the reasons why we're always told as a child to eat a variety of foods) - a good reason to "go easy" on the eggs, or at least cook them to *reduce* the chance of a egg/ food intolerance developing.

From what I've read, temperatures required to oxidise cholesterol are not reached when boiling & scrambling eggs (as opposed to frying with vegetable oils or microwaving egg <products>). The saturated fats - being more chemically stable - should ensure that damage to egg cholesterol is kept to a *minimum* anyway (one reason why I cook with wholefat dairy products such as with scrambling eggs).

~ B.A.