EGGS

One of the foods that we are most often asked about is eggs, if they can be eaten on a diet, how many and what they contain following is a detailed explanation.  We only suggest reducing the intake if the member has been told to do so by a doctor.  We do suggest that our members do not rely too much on eggs but that one per day is quite acceptable.  Too many seem to have a binding effect on some people!   The following account refers to the hen's egg: the composition of other eggs is much the same, the only noteworthy difference being in the size.

Because the egg has to supply the needs of the chick for the 21 days during which it grows from a single cell to an independent and completely formed young bird, it contains all the essential nutrients in significant amounts.  In terms of the human diet, therefore, it is a nutritious food, except that, not surprisingly, it contains no vitamin C  which the chick does not require.  The edible part also contains only small amounts of calcium, which the chick embryo obtains from the shell.

In the UK eggs are graded in size from above 70g (Grade 1) to below 45g (Grade 7) of the average egg of about 60g, some 20g is yolk, 35g white and the rest the shell and membranes.  The whole egg provides about 100kcal.  and contains 8g protein, 8g fat, 1.5mg iron and significant amounts of vitamins A, D, E and the B group.  Most of these items are contained in the yolk; the only important exception is that the white contains about half of the riboflavin and half of the protein.  The average of 4 eggs a week eaten in the UK does not therefore contribute very much to the nutritional value of the British diet.

Eggs contain more cholesterol than do most other foods, one egg contains about 250mg.  This may be compared with the average daily intake of cholesterol in the Western diet which is about 500mg.  The average consumption of eggs in the UK will thus contribute about 150mg of cholesterol a day.

The proteins include small quantities of avidin and conalbumin which can interfere with the absorption of biotin and iron.  The total proteins of the egg are of high biological value and are sometimes used as a standard against which the biological value of other proteins is assessed.

White eggs and brown eggs have the same composition.  There is, however, a slight difference in the eggs from free-range hens compared with those from battery hens: the former have a greater amount of vitamin B12 and of folic acid.

Because eggs are economical to buy and very versatile in cooking methods they will always present a useful ally to a slimming diet.