I have a confession to make. I like, no really, love eggs. That, I believe, is a sentiment that many people share across the globe. There are many ‘vegetarians’ who love to have an egg on their plate. An egg is not alive in that sense of the word, so even vegetarians do not have to feel guilty about eating them.
Eggs (I am talking of hen’s eggs here) have a universal appeal and are consumed widely around the world at all meal times. Eggs can be prepared in endless ways – Bull’s Eye, scrambled, omelet, fried, boiled, half boiled and poached to name a few. It can also easily blend in with many other foods and even beverages such as coffee (the infamous “Bittara Cohpi” in local parlance). It is also an essential ingredient in cakes, biscuits and many confectionery varieties. Eggs are an everyday food item that can be easily and cheaply sourced.
It even features in so many sayings and proverbs. A ‘bad egg’ is a bad person. ‘Egg on your face’ means an embarrassing situation. “Don’t put all your eggs in one basket” means “don’t put all your things/chances together”. “You cannot make an omelet without breaking eggs” means that you have to try to succeed. “Eggs and promises are easily broken” is self-explanatory. If you are stuck about the origin of anything, think of that age-old question – “what did come first? the hen or the egg ?”. These examples show how well entrenched the humble egg is in languages and cultures around the world.
Eggs have received some bad press over the years and people have generally been advised to minimize egg consumption. For many decades, eggs have been unfairly demonized. It has been claimed that because of the cholesterol in them, they must be bad for the heart. However, the tide is now turning in favour of eggs as new research indicates that eggs are actually beneficial for the body and can even ward off many serious diseases. Many years ago, a friend of mine told me that his grandfather lived to be 90. As far as he knew, the secret of his grandfather’s longevity (apart from good habits such as not smoking) was having three whole eggs per day, every day, at each meal – there was no indication that he was eating only the egg white, as advocated by some. Latest studies clearly show that he was right - eating three whole eggs per day is now deemed perfectly safe and healthy. There is also no evidence that going beyond that is harmful, it is just ‘uncharted territory’ as it has not been studied.
Eggs are known to be one of the most nutritious foods on our menu. It is rich in protein, but that is not the only benefit. One large egg boasts six grams of high-quality protein and antioxidants lutein and zeaxanthin, found within the egg yolk, as well as vitamins E, D, and A. The egg whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Vitamin E has previously been found to reduce the risk of future heart attacks in people with heart disease while lutein may help protect against the clogging of arteries. Both letein and zeaxanthin are also beneficial for maintaining eye health. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders. Choline, which builds cell membranes and produces signalling molecules in the brain, is also found in eggs. Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake
According to latest research, consuming just one egg per day may lead to a 12 per cent reduction in risk of stroke. “Eggs do have many positive nutritional attributes, including antioxidants, which have been shown to reduce oxidative stress and inflammation. They are also an excellent source of protein, which has been related to lower blood pressure,” said lead researcher Dominik Alexander of the EpidStat Institute, Michigan, US. The findings were published in the Journal of the American College of Nutrition.
For the study, the team conducted a systematic review and meta-analysis of studies dating back between 1982 and 2015. They evaluated relationships between egg intake and coronary heart disease in 276,000 participants and stroke in 308,000 participants.
“The study underscores prior research, showing the lack of a relationship between eggs and heart disease and now suggests a possible beneficial effect of eating eggs on risk of stroke,” added Tia M. Rains, Interim Executive Director of the Egg Nutrition Centre. This will be great news for egg lovers everywhere, some of whom may have been compelled to take it off the menu. Now that they have been given the all-clear, it is best not to throw away the egg yolk – which is actually the part that has the most nutrients.
Moreover, the hygienic conditions under which most farms are run mean that eggs are generally salmonella free. One can also opt for “free range” eggs obtained from hens raised outside without confining them to a pen. However, it is always advisable to wash the eggs before preparing them. Raw whole eggs in shell can be kept in the refrigerator for nearly one month, but to be on the safe side, they must be consumed within three weeks. Even hard boiled eggs in shell last up to one week in the refrigerator. Peeled hard boiled eggs can be refrigerated, but not for long. Eggs should not be frozen, except for raw egg whites which can be kept for as long as one year in the upper compartment.
Just one word on buying eggs – try to buy eggs from your local grocer or egg vendor instead of buying supermarket eggs. The latter is rather expensive (though you do get a carton), but by buying from an egg vendor/grocery you will most probably help support a small-scale poultry farmer. As a bonus, they are much cheaper, sometimes by as much as 50 percent. The only downside is that they give it in a hay-filled shopping or paper bag, so you have to ensure that the eggs do not crack on the way home. Once you get them home, there are an almost infinite variety of ways for preparing this wonder food. Always keep them handy in your refrigerator, for you can never go wrong with eggs. And now, you know just how good they are. Just forget all the myths and misconceptions and enjoy the great taste of eggs.