"Eating 1 egg a day greatly increases the risk of diabetes and high blood pressure!"
These statements make many people doubt their eating habits, insisting on eating 1 egg a day, is it good or bad for the body?
On January 18, 2023, a research team from Boston University published a study in Nutrients showing that consuming ≥ 5 eggs per week significantly reduced the risk of type 2 diabetes and hypertension by 28% and 32%, respectively! When combined with other healthy eating patterns, the health benefits will be stronger.
The study divided all 2349 participants into 3 groups based on different egg intake.
Group I: <0.5 eggs/week;
The second group: 0.5~5 eggs/week;
Third group: ≥ 5 eggs/week.
Among them, participants with ≥ 5 eggs/week tended to have higher BMI (body mass index) and dietary cholesterol intake, but these people had lower fasting blood sugar levels. The data showed that after adjusting for multivariate, participants who ≥ 5 eggs/week had average fasting blood glucose concentrations 3.7 mg/dL lower than those who barely ate eggs, a difference that was more pronounced in overweight people.
The results showed that participants ≥ 5 eggs/week had a significantly lower risk of impaired fasting blood glucose or type 2 diabetes and a 32% lower risk of developing high blood pressure compared to 0.5 eggs/week of <.
In summary, this prospective study showed that consuming 5 or more eggs per week did not adversely affect glucose or blood pressure-related outcomes; Conversely, moderate egg intake can also reduce the risk of diabetes and high blood pressure, and work better with a healthy eating pattern.
The answer is no
In March 2022, a nested case-control study conducted by a research team at Peking University found that moderate intake of eggs (about 1 per day) was associated with higher levels of beneficial protein and high-density lipoprotein cholesterol (HDL-C, also known as "good cholesterol") in the blood, especially apolipoprotein A1 (APOA1) levels were significantly higher than ordinary people; There is less harmful protein and low-density lipoprotein cholesterol (LDL-C, also known as "bad cholesterol"), so it has a protective effect on cardiovascular disease.
How to eat eggs to be the most nutritious?
1. Boiled eggs: boil first and then simmer
Boiled eggs are a simple and healthy way to eat eggs, which do not require additional oil and salt, which is easy to digest and absorb. To boil eggs, be sure to cook in a cold underwater pot, turn to low heat and cook for about 5 minutes after boiling, turn off the heat, and then simmer for about 2 minutes to make the taste smooth and tender and the eggs cooked through.
Generally, boiled eggs should not exceed 15 minutes, boiled for too long, the polyunsaturated fatty acids in the yolk will be reduced, and other nutrients may also be destroyed.
2. Salted eggs: Just eat half of them
Salted eggs are processed by grass and wood ash method, salt mud coating method and brine maceration method, etc., and are generally pickled for about one month. During the salted egg pickling process, the high salt content will make the protein coagulate and become firm, and the fat in the egg will be "squeezed out", and a lot of fat will appear around the yolk.
Generally, duck eggs are larger than eggs, marinated longer, and produce more oil. 1 common size salted duck egg, no matter what the production process, salt content is about 3~5 grams, is a high-salt food, it is recommended to eat half a day. For pregnant women, it is recommended to eat less or no high-salt foods.
3. Egg soup: Hook a thin potato, better
Egg soup is the most common soup in life, which can be paired with tomatoes, coriander, winter squash, cucumber, seaweed, etc., a simple and nutritious soup, very popular with everyone.
Before making egg soup, use a very thin starch to hook a thin potato, beat the egg into the bowl, the yolk and egg white are stirred, slowly poured into the soup, then the egg is easy to become flocculent, tender, and the taste is good.
3. Omelette: Fry until fully cooked
Scrambled eggs are a favorite of many people's families and are convenient to make. Compared with steamed eggs and boiled eggs, the nutrient loss of scrambled eggs and fried eggs will be a little more.
When scrambling eggs, you can add some cooking wine or starch to make the eggs smoother and more tender, reducing the addition of oil and salt. Chives, tomatoes, bitter melon, tofu, etc. are all good accompaniments to scrambled eggs. Like the glutamate content in beans is high, and the egg is rich in methionine, the two complement each other with amino acids, and are nutritious and healthy.