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Eggs, which often appear on the table and are known as superfoods for civilians, it has recently been pointed out that eating 1 egg a day will increase the risk of diabetes. Are healthy eggs a health killer?
● Study: 1 egg a day is more likely to develop diabetes.
There are changing ways of cooking eggs, and it is a healthy and good food in the eyes of experts, but recent studies have raised a question mark. A joint study by the University of China Medicine (University of China Medicine), the University of South Australia (University of South Australia) and the University of Qatar (University of Qatar) focused on 8,545 Chinese adults over the age of 18 years, from 1991 to 2009 Investigate your eating habits.
Studies have found that people who eat about 38 grams of eggs a day have an increased risk of diabetes by about 25%; more than 50 grams of eggs (about 1 egg) have a 60% higher risk of diabetes. The main risk factor is high. Cholesterol and high blood pressure. The research was published in the British Journal of Nutrition.
Ming Li, a researcher at the Center for Group Health Research at the University of South Australia, noted that the average amount of eggs consumed by subjects increased from 16 grams per day in 1991 to 31 grams. This is in line with the gradual shift of Chinese residents from traditional vegetables from grain to egg. Eating habits based on meat and processed foods. “The Mediterranean diet recommends eating 2 to 4 eggs per week. The proportion is not low, but cholesterol does not increase significantly. This is because they eat a lot of fruits and vegetables, whole grains and fish at the same time.. “
● Choline in egg yolk can turn into an inflammatory substance.
Why does eating eggs increase the risk of diabetes? Li Ming speculates that the “choline” in the egg yolk will be broken down by intestinal bacteria into trimethylamine-N-oxide, which will increase low-density cholesterol (bad cholesterol) and promote inflammation, that is, diabetes and neovascular disease. One of the pathogenic mechanisms.
● Nutritionist: whether the egg is a good food or not depends on the cooking method
But the nutritionist has reservations. Qiang Zhao, a nutritionist at Mackay Hospital, noted that previous studies have indicated that eggs are linked to diabetes, but these are observational studies and the explanation for the cause of the disease is too far-fetched. “If the choline breaks down, it will raise your cholesterol. Then you need to ask yourself: Why does this group of people do this and eat eggs, but others don’t have diabetes?” And other studies have long confirmed that eating eggs to increase cholesterol has no direct relationship.
Furthermore, the scope of diabetes is very broad and cannot be determined by just one food. “Assuming that you are allergic and the test finds that it is eggs, you can say that eggs are your allergen. However, diabetes is not only about diet, but also includes many aspects”, and this group It is impossible have subjects eat only eggs every day. They will definitely combine with other foods. “Not to mention the cooking methods. Scrambled eggs and omelettes are foods rich in oil. Of course, eating them every day will cause problems.”
So can people with diabetes eat eggs? Zhao Qiang pointed out that people with diabetes should monitor their protein intake, as long as the amount is adequate, one capsule a day is not a problem. “If you are really worried about cholesterol, you can not only eat eggs, but also drink soy milk, milk, and fish.”
● Whether eating eggs will lead to diabetes remains controversial.
Although new research has found that eggs are linked to diabetes and cardiovascular disease, previous research has indicated that the two are not related. A 2015 study in the American Journal of Clinical Nutrition explored the relationship between eggs and cardiovascular disease and found that people who ate more eggs had healthier cardiovascular health; the same was published this year in According to the “Medicine” study, 3,298 Chinese were searched for a diet survey, but they found that eating eggs is not directly related to diabetes. Therefore, Zhao Qiang believes that eggs are still a good healthy food, and whether they are healthy depends on the way they are cooked.
● Hard-boiled eggs are best fried at high temperature, good eggs go bad
There are many ways to cook eggs, which is the best? Lu Meibao, chief nutritionist at Lianxin International Medical and Lianxin Nutrition, said “boiled is best” because of the temperature.
The oxidation of cholesterol in the body will damage the blood vessels. If you eat high-temperature cooked eggs rich in cholesterol, cholesterol with free radicals will harm the body. “Although studies have shown that cholesterol in the body from food is only Represents 20-30% of the human body. It is better to avoid it if it can be avoided. “
Fried and fried eggs at high temperature, because high temperature can cause oil and cholesterol to oxidize and deteriorate, which is harmful to the human body, so it is better not to eat too many fried eggs that are sold in the air free. If you don’t stick the iron plate, it will also use a lot of oil, and the high temperature of the iron plate and the poor quality of the oil can turn nutritious eggs into harmful food, “said Lu Meibao.
If you want fried eggs, it is recommended to use oils with higher smoke points like sunflower oil, grapeseed oil, salad oil, etc.
The boiling temperature is not high, maximum 100 degrees, which can reduce the loss of nutrients due to heating, does not produce oxidized cholesterol, and does not use extra fat. So steamed eggs, hard-boiled eggs, and poached eggs are all low. Nutritional cooking methods rich in fat and protein; preparation methods high in fat or with added cream, such as omelettes and scrambled eggs, should be consumed as little as possible.
(Zhongshi News Network)
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