Eating raw eggs: Is it healthy or even safe?

Eating raw eggs has been a topic of debate and curiosity for many health enthusiasts.

While they are packed with essential nutrients such as protein, vitamins, minerals, and antioxidants, there are certain considerations to be aware of before incorporating them into your diet.

Let’s delve deeper into the world of raw eggs and explore the facts surrounding their nutritional value and safety.

What are the benefits of eating raw eggs?

Eating raw eggs has been associated with several potential benefits:

High-quality protein: Raw eggs are a rich source of high-quality protein, containing all the essential amino acids needed for muscle growth and repair.
Vitamins and minerals: they provide various vitamins, including vitamin A, E, D, K, and B vitamins such as B12, folate, and riboflavin. They also contain essential minerals like selenium, phosphorus, iron, zinc, and calcium, which support overall health and bodily functions.
Antioxidants: it also contains antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration.
Nutrient density: Raw eggs are packed with essential nutrients while being relatively low in calories, making them a nutrient-dense food choice.
Convenience: Some people find it convenient to consume raw eggs, as they are quick to prepare and require no cooking.

It’s important to note that while they offer these potential benefits, there are also risks associated with consuming them as mentioned before.

Is eating raw eggs safe?

Eating raw eggs carries some risks and it is generally recommended to consume them cooked or pasteurized.

They may contain harmful bacteria such as Salmonella, which can cause food poisoning. While the risk of contamination is relatively low, it is still important to be cautious, especially for individuals with weakened immune systems, young children, pregnant women, and the elderly.

Cooking eggs thoroughly can help eliminate these bacteria and reduce the risk of foodborne illnesses.

If you prefer to consume them raw, it is recommended to use pasteurized eggs, which have undergone a heat treatment to kill bacteria while preserving their nutritional value.

Ultimately, the decision to consume them raw should be based on personal preference and a weighing of the potential risks and benefits.

How to drink raw eggs?

Drinking raw eggs is a personal choice, and if you decide to do so, here is a suggested method:

Start with fresh, clean eggs: Make sure the eggs are not cracked or contaminated. It is best to use pasteurized eggs to reduce the risk of bacterial contamination.
Wash the eggs: Before cracking the eggs, wash them thoroughly with warm water and mild soap to remove any potential bacteria from the shell.
Crack the eggs into a clean glass or container: Hold the egg over the container and crack it open, being careful to avoid any shell fragments falling into the glass.
Discard any eggs with an unusual odor or appearance: If an egg smells bad or has an abnormal appearance, it is better to discard it to avoid the risk of consuming spoiled eggs.
Optional: Add flavorings or mix-ins: If you prefer, you can add flavorings such as vanilla extract, cocoa powder, or a sweetener like honey or maple syrup.
Stir or blend the eggs: Use a fork or a blender to thoroughly mix the eggs until they are well combined. This will help in breaking up the egg whites and yolks.
Drink them immediately: Once they are well mixed, consume them right away to minimize the risk of bacterial growth. You can either drink it straight from the glass or pour it into a smoothie or protein shake for added nutritional benefits.

Remember, raw eggs carry a risk of bacterial contamination, so it is vital to consider the potential health hazards and consult with a healthcare professional before incorporating them into your diet.

What is the downside of eating raw eggs Vs cooked eggs?

Raw eggs and cooked eggs are the same nutrient-dense food, which is packed with protein, good fats, vitamins, minerals, and antioxidants.

However, eating them raw may be slightly different from eating cooked eggs with some side effects as well.

So, here is what we know about eating raw eggs vs cooked eggs:

1-The Protein in raw eggs Isn’t as Well-Absorbed as cooked eggs

Eggs are one of the best sources of protein in your diet.

In fact, eggs contain all 9 essential amino acids in the right ratios. For this reason, they’re often referred to as a “complete” protein source.

However, Research indicates eating the eggs raw may decrease your absorption of these quality proteins.

One small study compared the absorption of protein from both cooked and raw eggs in 5 people.

The study found that 90% of protein in cooked eggs was absorbed, but only 50% in raw eggs. In other words, protein in cooked eggs was 80% more digestible.

Although protein is better absorbed from cooked eggs, some other nutrients may be slightly reduced by cooking. These include vitamin A, vitamin B5, phosphorus and potassium.

2-Raw Egg Whites May Block Biotin Absorption

Biotin is a water-soluble B vitamin, also known as vitamin B7.

This vitamin is involved in your body’s production of glucose and fatty acids. It’s also important during pregnancy.

While egg yolks provide a good dietary source of biotin, raw egg whites contain a protein called avidin. Avidin binds to biotin in the small intestine, preventing its absorption.

Because heat destroys avidin, this is not an issue when the egg has been cooked.

In any case, even if you eat raw eggs, it’s highly unlikely it will lead to actual biotin deficiency. For that to happen, you would need to consume raw eggs in large amounts — at least a dozen per day for a long period of time.

3-Raw Eggs May Be Contaminated with Bacteria

as mentioned before, raw and undercooked eggs may contain Salmonella, and Consuming contaminated eggs can cause food poisoning.

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

However, from the 1970s through the 1990s, contaminated egg shells were the most common source of Salmonella infection.

Since then, some improvements have been made in the processing of eggs, leading to fewer Salmonella cases and outbreaks.

What about pasteurized eggs?

Paste eggs are eggs that have undergone a process known as pasteurization. This process involves heating the eggs to a specific temperature in order to kill bacteria, including Salmonella, that may be present.

Pasteurized eggs are considered safe to consume raw or undercooked because the pasteurization process significantly reduces the risk of bacterial contamination.

However, it’s important to note that pasteurization does not guarantee the complete elimination of all bacteria, so it’s still recommended to handle and store pasteurized eggs safely.

Here are a few key points to know about pasteurized eggs:

Reduced bacterial risk: Pasteurization kills bacteria, such as Salmonella, that may be present in raw eggs. This makes pasteurized eggs a safer option for those who prefer to consume eggs raw or lightly cooked.
Same nutritional value: Pasteurized eggs retain the same nutritional value as regular eggs.
Use in recipes: Pasteurized eggs can be used interchangeably with regular eggs in most recipes, whether they require cooking or not. The pasteurization process does not affect their functionality in baking or cooking.
Safe for at-risk individuals: Pasteurized eggs are particularly beneficial for individuals with weakened immune systems, young children, pregnant women, and the elderly, as they are more susceptible to foodborne illnesses.
Certification: Pasteurized eggs are typically labeled as such in stores, so look for that label when purchasing eggs if you specifically want pasteurized ones.

Overall, pasteurized eggs provide an option for individuals who prefer or require raw or undercooked eggs while minimizing the potential health risks associated with consuming eggs in these forms.

Here is what you need to know...

Raw eggs do have all the same benefits as cooked eggs.

However, protein absorption is lower in raw vs cooked, and the uptake of biotin may be prevented.

Most concerning, is the small risk of raw eggs contaminated with bacteria leading to Salmonella infection. Buying pasteurized eggs will lower your risk of infection.

Whether it is worth the risk is something you need to decide for yourself. Just remember that very young children, pregnant women, elderly people, and individuals with weak immune systems should not eat them.