Eggs are one of the healthiest and incredibly nutritious food on earth. There are numerous health benefits of eggs as they contain several essential nutrients. But the question is how should you eat them. “Raw vs cooked eggs” are a hot debatable topic among some people.
Raw Eggs Vs Cooked Eggs
In 1976, Sylvester Stallone started a fitness trend of drinking raw eggs as a pre-workout snack. This inspired a lot of people and some people started drinking raw eggs for more protein.
But today, after various scientific studies and researches, it is concluded that eating raw eggs is not a good deal. Eating cooked eggs are healthier and safer for several reasons.
However, the nutrition quotient of raw eggs remains the same as that of the cooked eggs. But eating raw eggs can cause some infection and may block the absorption of some nutrients. On top of that, it also reduces the absorption of protein, which is the main reason for eating eggs for most people.
SUMMARY: When it comes to raw vs cooked eggs debate, eating cooked eggs is healthier and safer than raw eggs.
Benefits of Eating Cooked (Vs Raw) Eggs
Here are the 3 major benefits of eating cooked eggs over raw eggs:
Better Protein Absorption
For most of the people, especially gym freaks and sportspersons, the main reason for eating eggs is its high protein content. An egg contain all the 9 essential amino acids that your body needs to build muscles and to perform other important functions. This makes it a complete protein source.
Now the major problem with raw eggs is that it reduces the digestibility and absorption of protein in your body. A study, published in The Journal of Nutrition, shows that “the digestibility of protein is 91% with cooked eggs whereas with raw eggs is only 50%.”
Hence, eating cooked eggs increases the digestibility of protein by about 40%. That means, out of 6 grams of total protein, a raw egg would provide you only 3 grams.
This higher digestibility of protein in cooked eggs is likely due to the structural changes occur inside the egg due to heat.
SUMMARY: The major benefit of eating cooked eggs is its better protein digestibility. Your body can absorb more protein from cooked eggs than from raw eggs.
Reduce The Risk Of Bacterial Infection
Raw eggs may contain a harmful bacteria called “Salmonella”. This bacteria may present inside the egg or on the outer shell of the egg (1).
Eating contaminated egg can cause a bacterial infection which may lead to food poisoning. The symptoms of food poisoning include diarrhea, headache, stomach cramps, and fever.
Well, there is no such problem of salmonella with cooked eggs. Cooking an egg until the yolk is partially or fully cooked will kill this bacteria. Hence it is always safer to eat cooked eggs rather than raw eggs.
However, the chances of an egg contaminated with salmonella are very low. Still, you should avoid eating raw eggs.
SUMMARY: Eating cooked eggs reduces the risk of food poisoning that cause by a harmful bacteria called Salmonella. Cooking egg kills this bacteria and makes it safe to eat.
Better Absorption of Biotin
Biotin is an important vitamin that is soluble in water and also called vitamin B7. Biotin helps your body in producing glucose and fatty acids (2).
The problem with eating raw eggs is that raw egg whites contain a protein named avidin. It may block the biotin’s absorption in your body. Avidin binds with the biotin in the small intestine that prevents its absorption (3).
But this issue gets resolves by eating cooked eggs. Heat destroys biotin, due to which cooked eggs don’t cause any blockage in the absorption of biotin.
However, it is very unlikely that eating raw eggs will lead to biotin deficiency. It won’t give you much trouble until you eat a lot of raw eggs daily for a long time (4).
SUMMARY: Due to the presence of avidin protein, raw eggs may block the absorption of biotin hence it is better to eat them cooked.
Cooked Eggs Are Tastier Than Raw Eggs
If you have never eaten a raw egg, then let me tell you, it tastes disgusting. It is not an easy task to swallow it down your throat.
On the other hand, cooked eggs taste delicious whether you eat them boiled, make egg omelet, or cook them in any other form.
Raw Vs Cooked Eggs – Nutritional Differences
Though cooked eggs provide you more benefits, raw eggs are also extremely nutritious, just like cooked eggs. In fact, some of the nutrients found in a higher percentage in raw eggs:
- 36% more vitamin-D
- 33% more omega-3
- 33% more DHA
- 20% more zinc
- 20% more biotin
- 23% more choline
On cooking, eggs undergo a loss of some nutrients like any other food item. But this higher amount of some nutrients doesn’t give a reason for eating them raw. These advantages don’t stand in front of the downsides.
SUMMARY: Despite of a higher amount of some nutrients in raw eggs, cooked eggs are more beneficial to eat.
Raw Vs Cooked Eggs – In A Nutshell
So these were the prooven benefits of eating cooked (vs raw) eggs. Though the amount of protein remains the same, it gets better absorbed when you eat them cooked.
Another major benefit of eating cooked eggs is that it removes the chance of bacterial infection caused by salmonella. Hence cooked eggs are always healthier, safer, and tastier than raw eggs.
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