Eggs Not Dairy? The Misconception Explained
In the world of nutrition, two food groups often find themselves compared: dairy products and eggs. While both are essential sources of protein and various essential nutrients, they have distinct differences in their nutritional profiles and food matrix.
Dairy products, such as milk, cheese, yogurt, and the like, contain higher levels of protein and important micronutrients such as calcium and vitamin B12. The unique interaction of these nutrients within what is known as the "dairy matrix" affects how the body absorbs and uses these nutrients.
On the other hand, eggs offer a more varied vitamin and mineral profile alongside their protein content. They provide a rich source of high-quality protein, along with vitamins like D, B12, B2, A, iron, zinc, selenium, and more. Eggs are noted for being a nutritional powerhouse, containing a broad spectrum of these micronutrients.
When it comes to health benefits, eggs contribute to muscle health due to their high-quality protein content. They also provide vitamin D, supporting bone health and immune function, and vitamin B12, necessary for red blood cell formation and nerve function. Eggs also contain vitamins A and B2, supporting eye health, immune function, and energy metabolism. Important minerals in eggs like iron, zinc, and selenium enhance overall health and cellular protection.
Contrary to popular belief, consuming eggs in moderation does not increase the risk of cardiovascular disease, according to a study of 177,000 people across 50 countries. Egg yolks, which contain around 68% low-density lipoproteins and 16% high-density lipoproteins (HDLs), are not a primary concern for people with hyper-responder status.
Egg yolks are also rich in vitamin A, essential minerals like choline, which supports the function of the liver and muscles, and essential fatty acids such as linoleic acid. The proteins in eggs have antioxidant, antimicrobial, and anticancer properties, and help regulate the immune system.
Eggs are a good source of folate, a B vitamin essential for cell growth and DNA synthesis. They are also low in saturated fatty acids, making them a suitable addition to a balanced diet. One large, hard-boiled egg contains approximately 6.3 grams of protein.
Egg yolks contain lutein and zeaxanthin, which are essential for eye health. The egg white, which makes up about 14% of the egg by weight, contains proteins.
It's important to note that eggs are not dairy products; they come from birds, including hens and ducks. People with lactose intolerance can eat eggs, as they do not contain lactose.
For those looking for alternatives to eggs in recipes, options include flaxseed, chia seeds, banana, agar agar flakes, applesauce, soft tofu, or aquafaba.
In summary, while dairy and eggs share some similarities, their unique nutritional profiles and food matrices set them apart. Dairy products, with their higher calcium levels and unique nutrient interactions, differentiate them from eggs, which offer a more varied vitamin and mineral profile alongside their protein content and specific health benefits.
Dairy products, such as milk, cheese, yogurt, and others, contain higher levels of protein and important micronutrients like calcium and vitamin B12, distinguished by a unique interaction within the "dairy matrix." In contrast, eggs provide a more varied vitamin and mineral profile, offering a rich source of high-quality protein and essential nutrients like vitamins D, B12, B2, A, iron, zinc, selenium, and more.
Eggs contribute to muscle health due to their high-quality protein content and support bone health and immune function with vitamin D. They also provide vitamin B12, essential for red blood cell formation and nerve function, vitamins A and B2 for eye health, immune function, and energy metabolism, and important minerals like iron, zinc, and selenium for overall health and cellular protection.
Contrary to popular belief, consuming eggs in moderation does not increase the risk of cardiovascular disease, according to a study of 177,000 people across 50 countries. Egg yolks, which contain around 68% low-density lipoproteins and 16% high-density lipoproteins (HDLs), are not a primary concern for people with hyper-responder status.
People with lactose intolerance can eat eggs, as they do not contain lactose, making them suitable for a health-and-wellness lifestyle that includes diversity in food-and-drink choices. For those looking for alternatives to eggs in recipes, options include flaxseed, chia seeds, banana, agar agar flakes, applesauce, soft tofu, or aquafaba.
While both dairy and eggs share some similarities in providing essential nutrients and protein, understanding their unique nutritional profiles and food matrices is crucial for making informed decisions in fitness-and-exercise and nutrition, contributing to a balanced and nutritious lifestyle.
