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In terms of nutrition, eggs stand out as a complete source of protein, supplying all the essential amino acids required by the body. Often highlighted as a “superfood” for their rich nutrient profile, some individuals believe eggs may be overrated due to fears surrounding chronic diseases, cholesterol levels, and the risk of pathogens. This prompted Indianexpress.com to consult with a health professional for insight into the validity of such concerns. Umang Malhotra, a clinical dietitian at Fitelo, responded by noting that eggs spark significant debate regarding their health implications across the globe. According to him, fears related to eggs potentially contributing to pathogen growth primarily originate from theories found within alternative health circles. These theories propose that certain elements in eggs, including specific proteins and growth factors, could encourage harmful bacteria, viruses, or yeast to flourish in individuals with compromised gut health.
Malhotra emphasized that this perspective lacks strong backing from established scientific research. He stated, “Currently, there is no substantial clinical evidence demonstrating that the consumption of eggs fosters pathogenic organisms within the human body under typical health conditions.”
What does research indicate?
Referencing a study released in Nutrients in 2022, Malhotra pointed out that consuming eggs in moderation did not adversely affect the diversity of gut microbes in healthy adults. Moreover, eggs are a source of essential nutrients like choline, which supports both liver and brain functions. Yet, when certain gut bacteria metabolize choline, it can lead to the production of trimethylamine-N-oxide, which in certain studies has been associated with cardiovascular issues.
Nevertheless, the dietitian stressed that the balance of the gut microbiome plays a more significant role than the consumption of eggs itself. Therefore, individuals with a healthier gut microbiome may not encounter the same issues. He concluded that concerns about “feeding pathogens” appear to be largely theoretical unless the person has an existing condition of dysbiosis or a weakened immune system, suggesting that dietary choices should be customized in these cases.
Reasons to incorporate eggs into your meals
Malhotra highlighted that a single large egg provides approximately 6 to 7 grams of high-quality protein, achieving an Amino Acid Score of 1.0—the highest rating, comparable to that of meat and dairy. He explained that the egg white (albumin) contains the majority of this protein, primarily in the form of ovalbumin, while the yolk delivers lecithin, fats, vitamins A, D, E, and B12, as well as choline, which is crucial for cellular and nerve functions.
Alternatives:
If you remain hesitant about consuming eggs for reasons related to ethics, digestion, or microbial health, you might consider other excellent protein sources, including:
- Lentils and legumes (though they are incomplete proteins, they can be combined for a complete amino acid profile)
- Chia and hemp seeds (rich in omega-3 fatty acids and complete proteins)
- Tempeh and tofu (fermented soy options that support gut health)
- Quinoa (one of the few plant-based complete proteins)
- Organic Greek yogurt or paneer (suitable for vegetarians)
- Lean chicken breast or fish like salmon for those who consume meat.
