A large study found that most of the nutrients in eggs, including lecithin, apolipoproteins, and unsaturated fatty acids, did not increase the risk of obesity.
In a new study published in the scientific journal Poultry Science , researchers at the Jiangsu Poultry Science Institute in Yangzhou, China, conducted a comprehensive review analysis to clarify whether regular egg consumption can increase the risk of obesity in healthy people, and to find out the healthiest egg consumption and preparation methods.
The authors reviewed 20 years of nutritional literature from 2002 to 2022 from three online scientific literature repositories - Scopus, PubMed and Google Scholar.
Soft-boiled eggs retain the most beneficial nutrients
The results found that most of the nutrients in eggs, including lecithin, apolipoprotein, and unsaturated fatty acids, did not increase the risk of obesity. Surprisingly, these nutrients not only help reduce cholesterol absorption but also support lipid metabolism, helping to prevent obesity and its associated health risks, according to News Medical.
1 - 2 eggs per day do not increase cholesterol in healthy people
As for egg cholesterol, research shows that individual responses to dietary cholesterol vary, and some "high responders" may experience increased cholesterol levels.
However, the results also emphasize that in healthy people, the body's endogenous regulation of cholesterol absorption is sufficient that moderate egg consumption, about 1-2 eggs per day, does not increase blood cholesterol levels.
People with a family history of high cholesterol, who may be "highly reactive," should limit egg consumption.
Soft boiled eggs are best.
Notably, the results also found that cooking methods significantly change the nutritional composition of eggs, thus greatly influencing the health effects of eggs.
Specifically, soft-boiling eggs is the optimal method, retaining the most beneficial nutrients. While frying and hard-boiling eggs or cooking eggs at high temperatures significantly reduces nutrients, soft-boiling retains essential vitamins, lipids and bioactive substances, according to News Medical.
One thing to note, however, is that raw egg whites can pose risks due to anti-nutritional factors and bacterial contamination.
Healthy people consume eggs in moderation, about 1 - 2 eggs per day, without increasing blood cholesterol levels.
7 - 8 eggs per week do not cause obesity
The researchers concluded: Eggs are one of the healthiest sources of protein and essential amino acids, and they also contain large amounts of vitamins and minerals, which are beneficial for overall health. The authors stated that consuming 7-8 eggs per week does not increase the risk of being overweight or obese.
Source: https://thanhnien.vn/phat-hien-tin-vui-cho-nguoi-thich-an-trung-va-cach-nau-trung-tot-cho-suc-khoe-185250102160958939.htm
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