A life saver for starving bachelors, amazing hang-over food, best friend to bodybuilders and the cleanest protein source for humans on the planet - The virtues of the humble egg haven't been extolled enough. They're easy to make and easier to eat, but with people at times going on a protein overload by stuffing themselves with egg whites, we ask a few experts in the field, just how much is too much when it comes to egg whites.
Age
Nutritionist Priya Karkera feels it all depends upon age and the physical condition of your body, in terms of how much you work out. "For normal people who follow a 9 to 5 lifestyle, two to three egg whites a week can suffice." Priya also feels that for kids, they can eat the whole egg, along with the calorific yolk part since it contains choline which is good for the mental development in children. She also feels that climatic conditions where you stay matters to decide how many eggs you eat and how many you could digest, "Up north, since it's a cold climate, one can eat even two egg whites everyday. But with a temperate climate, one needs to take care as it could be heavy on the body."
Protein overload
If you suffer from a kidney condition, eating a lot of protein could be harmful for you. Says Dr Aseem Thamba, nephrologist "While egg protein is an excellent protein, it has a high biological value. But people who have a low GFR, (Glomerular filtration rate, which describes the flow rate of fluid that is filtered through the kidney) could suffer from acute kidney injury. " According to Dr Thamba, for people with an impaired renal function, 0 .6 to 0 .8 grams of protein per day is the recommended intake. However, he also stresses the fact, that even with a low GFR rate, the proteins that you consume, 60 percent of them should be egg protein. But for those with acute problems, it is best to consult your doctor before you decide to put yourself on an egg diet.
For gym rats
Fitness trainer Vinod Channa recommends eggs as a great source of protein, feels that the number of eggs you eat depends upon the type of a body you want."If you want a lean body, or if you want an overly muscular body, it depends." Ideally he recommends people consume eggs according to their body weight and the amount they workout. "Egg protein needs to be consumed according to your body weight. A safe way to calculate is, your body weight in kilos multiplied by 0.8 to 1.2 grams of protein, depending on your workout intensity."
Side effects
As with everything, even eggs can at times have a different reaction with your body than usual. However, the side effects are rarely too severe. Says nutritionist Priya Karkera, "Salmonella contamination is a common issue. However, if you don't eat raw eggs, it doesn't pose to be a real threat considering the bacteria is eliminated in cooking." Trainer Vinod Channa too says that the biggest problem you could have is that you may get an upset stomach, if you eat a bad batch of eggs. "Since egg contains a high sulfur content, at times people do suffer from side effects like a bloated stomach, diarrhea or general gastrointestinal distress." To counter this, Channa recommends you include fibers in your diet, while consuming eggs, "It is always good to have a healthy mix of fibers and essential fats in your diet."
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