Raw whole eggs are an inexpensive, yet highly nutritious food. Eggs contain protein, vitamin A, vitamin D, choline, vitamin B12, phosphorus, selenium, calcium, folic acid, potassium and magnesium. Eggs can be eaten raw, scrambled, poached, hard-boiled or fried. Raw eggs seem to be favored among bodybuilders and weightlifters as a means of obtaining more protein. However, little evidence supports this myth.
Theory Behind Raw Egg Consumption
According to health expert, Dr. Joseph Mercola, eating your eggs raw is the best way to eat your eggs. He reports egg allergies are prevalent, but almost nonexistent when eaten raw. When eggs are cooked, the egg protein is chemically changed structurally. Mercola hypothesizes this change decreases the amount of nutrients available to the body, and consuming raw yolk preserves nutrients, such as lutein and zeaxanthin. Due to the lack of this chemical change, known as denaturing, more protein is thought to be digested when raw eggs are consumed. This thought-process has led some athletes and bodybuilders to consume raw eggs as a method of gaining more muscle mass.
Misconceptions
According to the American Egg Board, a large egg contains 6.3 g of protein served raw or cooked. However, digestibility of certain nutrients varies based on method of preparation. According to a study published in the "Journal of Nutrition," cooked eggs provide 40 percent more protein than raw eggs when digested. Biotin, a nutrient found in egg yolks, helps produce energy from carbohydrates, proteins and fats. Consuming raw eggs diminishes the nutrient value of the biotin in the eggs. The egg whites contain avidin, which binds to biotin and cancels the effectiveness of biotin. If drinking only raw egg whites, this could cause a biotin deficiency, since the biotin will be binding with your body's biotin storage. Cooking the egg deactivates the avidin.
Warnings
Consuming raw eggs increases your chances for food-borne illnesses. According to Ohio State University, no one should eat raw eggs or make recipes that call for raw egg consumption, such as homemade ice cream, eggnog or cookie dough. Raw eggs may contain Salmonella bacteria. Even small amounts of Salmonella bacteria can make an individual sick. Symptoms of Salmonella poisoning include fever, vomiting, nausea, diarrhea and gastrointestinal irritation. When eggs are cooked or heated, the Salmonella bacteria are destroyed. However, according to the United States Department of Agriculture, of 69 billion eggs produced each year, only 2.3 million eggs become contaminated with Salmonella. Therefore, the chance of consuming a Salmonella-contaminated egg is 0.003 percent.
Safe Alternatives
If you still want to consume raw eggs or cook recipes calling for raw eggs, there are some safe alternatives. Pasteurized eggs are available as egg substitutes, and some are even sold in the shell. The process of pasteurization kills bacteria. Most egg-substitute products can be located in your grocer's refrigerated section. Egg powder may be another safe alternative and contains equivalent amounts of protein.
References
- Ohio State University; Salmonella: Be Sure Your Food is Safe
- GoAskAlice.com; Egg Substitutes
- Risk Analysis; An Overview of the Salmonella Enteritidis Risk Assessment for Shell Eggs and Egg Products; B.K. Hope, et al.; April 2002
- Mercola.com; The Sunny Side of Eggs; Joseph Mercola, M.D.; March 2009
- American Egg Board; Egg Nutrient Chart
- "Journal of Nutrition"; Digestability of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques; P. Evenepoel, et al.; October 1998
Member Comments