Contributed by- Saumya Shatakshi, Senior Nutritionist
Eggs are a staple in most of our homes. A good breakfast often includes eggs in their various glorious forms (omelette, boiled, scrambled, poached and the list goes on). Eggs are the ultimate powerhouse of nutrition, packed with protein and vitamins and minerals. Inexpensive and healthy; eggs are a blessing.
We all know the importance of eggs and most of us love them, but there are certain myths attached with it. Let us unscramble some common myths about eggs and find the fact behind them:
1. Myth: Eggs increase the blood cholesterol level and should be avoided
Fact: This is one of the most common myths surrounding eggs. The fact is that eggs should not be avoided as they are an excellent source of protein. While measuring the impact of a food item on our blood cholesterol levels, saturated and trans-fat (the ‘bad’ fats) levels should be taken into account.
Eggs are low in saturated fat and they have no trans-fat, only a small amount of cholesterol. Most of the fat present in the eggs are the ‘good’ unsaturated fat that we need to be healthy.
2. Myth: White eggs vs brown egg, which is healthier
Fact: Lot of people have preferences when it comes to the colour of their egg shells. Lot of people think that brown eggs are healthier or more natural as compared to the white eggs. The fact is that eggs come in many colours. The different eggshells colour comes from the pigments the hens produce. Hence, both white and brown have the same nutritional values and are equally healthy.
3. Myth: Having a lot of eggs in a day are bad for health
Fact: People mostly think that they should limit their consumption of eggs. Scientifically it has been seen that up to 3 whole eggs per day are perfectly safe for healthy people.
4. Myth: Washing eggs before use can eliminate salmonella bacteria present on them
Fact: This is a big myth which needs to be busted. Salmonella bacteria are present inside the egg and not on the surface of eggs or the egg shell. Hence, washing eggs will not really remove the bacteria.
5. Myth: Eating eggs can cause heart disease
Facts: This is one more common myth associated with eating eggs. Lot of studies to debunk this myth have concluded that eating eggs and heart disease are not linked. An elevated level of blood cholesterol, especially LDL (“bad”) cholesterol, is a proven risk factor for cardiovascular disease (which includes heart attacks and strokes). But eggs do not contribute to bad cholesterol in the body and hence are not associated with heart diseases.
6. Myth: Eating eggs can help in preventing blindness
Fact: This is another myth which has been smashed. The fact is eggs can help in protecting our eyes with age related blindness because of the various kinds’ nutrients it is loaded with it.
7. Myth: Salmonella is found only in the yolks of raw eggs so eating raw white eggs is safe
Fact: Salmonella bacteria is found in raw eggs in both the yellow and white portions. Infection due to the salmonella bacteria can cause typhoid, fever, food poisoning, gastroenteritis, vomiting, fever, diarrhea and abdominal cramps. Hence, it is always advised not to eat raw or under cooked eggs.
8. Myth: Buying eggs from local farmers is safer than those purchased by the grocery store!
Fact: We all are aware that eggs come from chickens, and chickens harbour Salmonella bacteria. So there is no guarantee that farmer’s market is a safer option as compared to the grocery store.
It’s time to get your dose of eggs on regular basis, so go for it without pulling yourself back!
Eggs also act as a major ingredient in the creation of a number of dishes. Eggs are a perfect alternative to the unhealthy junk foods. Do not hesitate to include this super food in your diet.
Here are few healthy and lip-smacking egg recipes:
Egg Chickpea Sandwich
For 2 servings
- 2 boiled egg
- 4 slices of brown bread
- 1/2 bowl Chickpea
- 2 Tbsp choped onion
- 2 Tbsp choped tomato
- 1 Tbsp chopped cabbage
- 2 Tbsp chopped capsicum
- 1/4 bowl thinly sliced green onion
- 1 Tbsp spoon butter
- 1teaspoon Black Pepper
- Oregano as per taste
- 1 tea spoon Chilli flakes
- Salt as per taste
- 2 Tbsp fresh cream
- Heat the pan and add 1 tbsp butter. Now add boiled chickpea, boiled and mashed eggs, onion, tomato, cabbage, capsicum in it. Mix it well.
- Saute for 5 mins then add chilli flakes, salt, oregano and fresh cream.
- Cook for 5 mins and then remove from heat. The filling is ready for sandwich.
- Take one bread slice, put some chopped green onions and put 4 tbsp filling in middle of the bread and spread uniformly.
- Cover the slice with another bread slice.
- Brush the top and bottom of the bread with a little bit of butter.
- Put the bread in the griller and cook for 5 minutes.
- Once sandwich get grilled properly take it out and cut it into two pieces.
- Serve hot with green chilli chutney/sauce.
This dish provides you with a good amount of protein as well dietary fibre which will be beneficial for people living with diabetes and people looking for weight loss. It is also rich in iron, vitamin A, vitamin D and vitamin C. So, you can enjoy it thoroughly without worrying about calories.
Egg Sprouts Bhel Puri
For 2 servings
- Boiled Eggs – 2 peeled
- Onions – 1/2 bowl
- Tomato chopped – 3/4 bowl
- Green Gram Sprouts -1/2 bowl
- Puffed rice – 1 cup
- Imli chutney – 3 tbsp
- Green chilli chutney – 4 tbsp
- Lemon juice – 2 tbsp
- Chaat masala – 2tsp
- Salt as per taste
- Soak 1/2 cup green grams in 1 cup water and leave it soaked for 1 full day and night.
- Boil 2 eggs and peel them.
- Rinse the sprouted green gram of excess water.
- Take a bowl and mix puffed rice, green gram sprouts, boiled eggs, onions and tomato together well.
- After mixing add lemonjuice, imli chutney, green chilli chutney, chaat masala and salt.
- Mix well.
- Serve in bowl and garnish with coriander leaves.
NUTRITIONAL BENEFITS –
This delicious recipe is a perfect evening snack, low in calories and rich in anti-oxidants. It has a good protein content coming from eggs and sprouts. It provides you satiety but doesn’t leave you with a heavy feeling.
Eggs are one of the most nutritious foods available to us. So, include the humble egg in your daily diet and stay healthy!
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