Eggs are a great way for girls to lose weight and slim their waist! Which is better, eating raw or cooked?

The "all-purpose food" that is indispensable on the table every day is eggs! Eggs are the best natural source of protein and rich in vitamins and minerals. As we all know, eating eggs not only provides rich nutrition, but a recent study in South Korea also found that eating more than 7 eggs a week can significantly reduce metabolic syndrome in women by about 23%, and even reduce excess waist circumference by about 20%. Apparently, eating eggs with the right foods can be a great way to lose weight!

Can’t you eat too many eggs because they are high in cholesterol? Doctor: I misunderstood.

In the past, people were more worried that eating egg yolks would increase cholesterol and cause cardiovascular disease, so they did not dare to eat them with confidence. Although one egg does contain about 200 mg of cholesterol, it contains additional nutrients with high physiological value, including high-quality protein, unsaturated fatty acids, lecithin, choline, biotin, vitamin A and lutein.

The more important correct concept is that about 70% of the cholesterol in a healthy adult's body is produced by the liver, and the other 30% is obtained from food. Moreover, the cholesterol you get from food does not affect the cholesterol in your blood. Even if you eat more cholesterol, you don’t need to be overly nervous, because the liver will automatically adjust and reduce the production of cholesterol to maintain a balance in the cholesterol in the body. The main factors that actually affect blood cholesterol are saturated fat and trans fat, not cholesterol.

Eggs are full of nutrients and contain high-quality protein

Hypercholesterolemia was once considered to be an important factor causing arteriosclerosis, myocardial infarction, and cerebral stroke. Therefore, medicine has recommended that people should eat less high-cholesterol foods. Among them, the most taboo is eggs, but this concept is gradually being updated.

In fact, in the "healthy diet" recommended by the US Department of Agriculture in 2016, there is no longer a limit on fat intake, and eggs are clearly listed among the recommended high-quality protein ingredients.

According to a recent Korean study, women who eat more than 7 eggs a week can significantly reduce metabolic syndrome (by about 23%).

Study: Women who eat more than 7 eggs a week can reduce metabolic syndrome

The yolk in the egg is the killer of bad cholesterol. Let’s take a look at what super benefits of eating eggs are? Song Yanren, former director of the Department of Health and an obesity specialist, said that according to a recent Korean study, women who eat more than 7 eggs a week can significantly reduce metabolic syndrome (by about 23%), reduce waist circumference by about 20%, reduce high triglycerides by about 22%, reduce HDL-C (high-density lipoprotein cholesterol, or "good cholesterol") problems by about 18%, reduce high blood pressure by about 14%, and reduce high blood sugar by about 11%. These indicators are all related to metabolic composition; as for men, it was only found that eating eggs can reduce the risk of low HDL-C.

Are raw eggs more nutritious than cooked ones? Doctor: It’s a myth

Since eggs have so many benefits to human health, how should we eat them to lock in the nutrients? Most people often have the misconception that "raw eggs are more nutritious than cooked eggs." Dr. Song Yanren said that according to a report in the Journal of Nutrition, cooked eggs are easier to absorb than raw eggs. The egg white of raw eggs contains a substance called avidin. The combination of avidin and biotin (also known as vitamin B7) in the egg yolk will hinder the body's absorption of biotin. People who eat a lot of raw eggs may suffer from biotin deficiency and develop problems such as hair loss and dermatitis. However, too high a temperature or heating for too long will also destroy the nutrients in the eggs. Therefore, choose a cooking method with short heating time and moderate temperature, such as boiled eggs or poached eggs, which can preserve the nutrients of eggs and make them easier to absorb.

Eating eggs for breakfast can help you lose weight

Dr. Song Yanren said that eating eggs wisely can help with weight loss, because one egg has only about 78 calories, and eating one egg will make you feel full. He recommends eating two eggs for breakfast, plus enough vegetables (two bowls). A breakfast will not exceed 300 calories, and you can get full nutrition, which has many benefits to your health. Of course, for people who already have hyperlipidemia, because there is a problem with cholesterol metabolism, they should not consume foods that are too high in cholesterol.