Is it better to eat raw or lightly poached eggs than cooked?

Many people have a hobby of eating raw or poached eggs when eating porridge, eating pho and think it is nutritious. Here are expert scientific analyzes on whether eating raw chicken eggs is more nutritious than cooked eggs.

CONTENT1. Nutrition in raw chicken eggs and cooked eggs are the same2. Possible risks if eating raw eggs 3. What is considered a pasteurized raw egg?4. Note how to prepare

According to TS.BS Truong Hong Son – Director of the Vietnam Institute of Applied Medicine, the truth is not so.

1. Nutrition in raw chicken eggs and cooked eggs are the same

Raw chicken eggs are full of nutrients like cooked eggs. It is important to note that almost all nutrients are concentrated in the yolk. Egg whites are mainly composed of protein. One chicken egg contains: calories, protein, fat, vitamin A, vitamin B2, vitamin B5, vitamin B12, folate, phosphorus, selenium…

In addition, one raw egg contains 147 mg of choline. Choline is an essential nutrient important for healthy brain function and plays a role in heart health.

Raw eggs are also high in lutein and zeaxanthin. These important antioxidants protect the eyes, reducing the risk of age-related eye diseases.

About 79,000 people get foodborne illness and 30 die each year from eating raw eggs contaminated with Salmonella

2. The dangers that can be encountered if eating raw chicken eggs

Many people still think that eating raw chicken eggs will be better, rich in nutrients than cooked eggs. However, the Food and Drug Administration (FDA) estimates that about 79,000 people get foodborne illness and 30 die each year from eating raw eggs contaminated with Salmonella bacteria. Salmonella typhimurium and Salmonella enteritidis exist in chicken eggs due to: chicken’s diet, house hygiene, chicken vaccination.

The truth is that eating undercooked eggs or poached eggs in boiling water can lead to health consequences.

2.1 The body absorbs less protein in raw eggs than in cooked eggs

Eggs are a “complete” protein source because eggs contain all 9 essential amino acids. When eating cooked eggs, about 90% of the protein in cooked eggs is absorbed into the body, but if eating raw or poached eggs, only 50% of the protein is absorbed into the body. Besides, the protein in cooked eggs will be easier to digest than raw eggs.

When eating cooked eggs, about 90% of the protein in cooked eggs is absorbed into the body, but if eating raw or poached eggs, only 50% of the protein is absorbed into the body.

2.2 Eating raw eggs interferes with the absorption of Biotin

Biotin is a water-soluble B vitamin known as vitamin B7. Biotin is essential for the body’s production of fatty acids and glucose. However, in the composition of raw eggs contains avidin protein that has the ability to interfere with the absorption of vitamin B.

In addition, raw egg whites contain a substance that interferes with the absorption of vitamin H – an indispensable nutritional element in the process of using proteins, carbohydrates, and protid compounds, necessary for the normal development of chickens. body.

Eating raw eggs increases the risk of poisoning

2.3 Eating raw chicken eggs is susceptible to bacterial infection

Raw and undercooked poached eggs can contain salmonella. Salmonella is a harmful bacteria that lives both on the eggshell and inside the egg. Therefore, eating raw eggs can cause food poisoning.

Symptoms of food poisoning include diarrhea, nausea, fever, and headache. These symptoms usually appear 6 to 48 hours after eating and can last 3 to 7 days.

Young children, pregnant women, the elderly and other high-risk groups should avoid eating raw eggs. Notably, some pregnant women can also experience uterine contractions due to salmonella infection and easily lead to premature birth.

3. What is considered a pasteurized raw egg?

However, some dishes only combine with raw chicken eggs, not with cooked eggs such as: smoothies, some drinks, ice cream… In this case, you should use pasteurized eggs.

The United States Department of Agriculture (USDA) considers it safe to use raw eggs if they are pasteurized. Pasteurized eggs are eggs that are controlled or prevented from Salmonella including pasteurization and irradiation.

Egg pasteurization involves heating eggs with hot water or hot air at various temperatures to pasteurize individual parts of the egg. For example, egg yolks require heating to a minimum of 60°C for 6.2 minutes. Pasteurization significantly reduces Salmonella contamination but does not affect the nutritional quality or taste of the eggs.

Irradiation involves exposing eggs to a dose of radiation, but this method can affect the quality of eggs.

Do not eat raw chicken eggs or dissolve raw eggs in hot porridge, hot water but should be cooked to kill bacteria and prevent infection.

4. Note how to cook

In short, should not eat raw chicken eggs or dissolve raw eggs in hot porridge, hot water but should be cooked to kill bacteria and prevent infection. Chicken eggs can be processed. Depending on how it is processed, the body will absorb the amount of nutrients in eggs differently.

If eating boiled eggs, the rate of absorption and digestion of nutrients is 100%, eating raw eggs, the rate of absorption and digestion of nutrients is 40%, fried eggs are 98.5%, omelettes 85% and eggs distilled 87.5%.