They are full of cholesterol and saturated fats, they are bad for the liver and are difficult to digest. How many times have we heard of eggs in these terms? Yet the evidence scientific they are very different. Just think that egg proteins are considered as much "Perfect" to be taken as a reference point by nutritionists to measure the biological value of protein of all foods. And that research on the relationship between eggs and health have given interesting results, dispelling the link between the consumption of eggs and the increase in cholesterol levels in the blood and the increased risk of illnesses cardiovascular.
But be careful: the eggs they are not all the same. How they live, that is how the hens are raised, makes a big difference. Of taste, and not only. We must therefore choose them well. Fortunately, the eggs have one of the labels more complete e transparent from all over the food world.
Also promoted by the WHO
The results of recent scientific studies are so interesting that they have pushed theWHO to remove the eggs from the list of foods to limit and to induce dieticians to recommend them to (almost) everyone, and especially to those who want to lose a few pounds. For those who want to diet eggs are an irreplaceable resource: they have few calories (78 for a large egg), stimulate the metabolism (all thanks to the choline) and provide lots of protein without the kit salt, additives or added fats of others products with which eggs are often replaced. Moreover, it is about source of protein that costs less than ever and therefore the eggs are suitable for any budget of expenditure. Not to mention cooks is chef that continue to enhance them in table, to the point that even restaurants where only served are born recipes egg-based gourmet, from Breakfast at dinner. Therefore, the time seems to have arrived unhinge the old ones "Legends" food and give the eggs the role they deserve table.
Why reassess them
They are already perfect because theequilibrium between yolk and albumen it makes them balanced: theegg white contains about87% of water and the 50% of proteins (among which albumin stands out), while the yolk has the other 50% protein, but less water (about 50%), more fat, cholesterol and other nutrients, such as lecithin, which favors the digestion, and carotenoids, for action antioxidant. The yolk is also concentrated iron, which is better absorbed by our body when taken together with polypeptides and amino acidsegg white. In short, it is the mix its two parts to make the egg a high food nutritional quality: this is why it is better consume it whole rather than limiting oneself to the "white" and discarding the "red", as many do. Eating a egg great whole are obtained well 6.4 grams of "noble" protein and 5 grams of fat (especially unsaturated, including Omega 3), ie less than 8% of those recommended each day. And those 200 mg of cholesterol are a small thing compared to what you can take every day with food and has the effect of lower the cholesterol total in a circle in the blood, why increases the "good", which protects the arteries. Starting from these numbers, nutritionists have "Rehabilitated" the eggs. On condition of cook in the right way. For example, simply leave the egg for 3-5 minutes boiling water. In this way there are a couple of advantages: zero fat added and maximum absorption of vitamin B7 present in the album.
Life as a chicken
Over 40 million laying hens only in Italy; 13 billion eggs a year consumed only in our country; about 215 eggs a year each. Chicken breeding is a huge business. But how they are raised these hens? The simplest distinction is that concerning eggs biological (as long as it is a true biological one): they guarantee at least that the hens are not given antibiotics, feed no GMOs or fishmeal and that number of animals per square meter does not exceed a maximum number. There scientific research existing in this respect confirms what applies to meat and milk, that is to say the biological ones they are superior at both level nutritional (in part with more Omega3, vitamins A and E, beta-carotene) that of taste. obviously what the hens eat makes the difference. As for cholesterol in particular, it is clear from the studies that the eggs come from hens with a varied diet – and not the standard of soybean + corn only – contain less cholesterol. As they increase antioxidant substances. The diet of the hens also affects the taste of their eggs, it is more than logical. Certainly chickens that graze have access to one variety of aromas incomparable with that of the bird seed from the battery.
The egg is really the superfood cheapest in the world, and for few cents more, it's really worth it compare it good.
Transparency on the label
Therefore it is fundamental how those who create the eggs live, that is the hens. Once established that, this food has another advantage not just: it does not contain any ingredient or additive added. And it boasts one of the labels more complete (although not always easy to interpret). The alphanumeric code which also comes stamped on the shell gives us theidentikit complete with the egg we are about to buy. Here is a guide for read correctly without getting lost or confusing. There first digit indicates the type of breeding: 0 stands for agriculture biological, of which we have already spoken. The number 1 indicates theoutdoor breeding, where each animal is guaranteed a living space of 4 square meters. The number 2 is that for breeding a land, a method increasingly used by manufacturing companies but whose name is misleading, because the conditions of the animals are worse than they sound: they are huge warehouses closed with 7 animals per square meter, and this type of breeding does not require any rule in terms of feed. Finally the number 3 indicates breeding in 'equipped cage ', with twice as many animals per square meter (14) and cages as high as 40 cm. The next abbreviation is that of country of production: for example, Italian eggs can be recognized by the initials IT. Following is the figure of the Istat code of the Municipality, that of the Province. These two information They are only on Italian eggs. Finally, the last three digits identify the distinctive code of the breeder.
The labels are however clear. Unfortunately the same thing cannot be said about the eggs used in industrial preparations: anywhere, from biscuits to mayonnaise to vegetable pies, the type of eggs is not indicated used. We can only suspect that it is from default the cheapest, in spite of health and taste … For this reason some big companies are communicating to declare that they now use only eggs from free-range hens.
I'm ok for a month
On package of eggs, then, comes the expiration date and above all the freshness of the eggs.
Eggs have a life of 28 days from the date of laying but must be withdrawn from the market seven days before the storage term indicated on thepackaging (24 to 48 hours between production and packaging). The wordings "extra" and "Extra fresh" they can be used only if the date of deposition and the term of consumption within which the eggs can be defined as extra and extra fresh, ie nine days from the day that the hen made the egg or seven since it was packed. These eggs are those of 'category A', the only ones for sale in stores. The category is established based on the characteristics of the shell, of the yolk, of theegg white and theirs freshness. Category B eggs are those with lower quality characteristics (for example, they can be frozen at a temperature below 4 °) while category C (and possibly D) is used for further downgraded eggs. All these eggs are intended for the food industry …
The expiration date is stamped also on shell, usually accompanied by the phrase "to be consumed preferably by …".
The place worse to store the eggs in the fridge are just the niches dedicated to them that are usually found in the top shelf of the front office. Frequent opening and closing causes temperature changes and abrupt movements they create microfractures in the shell, diminuendo the time of storage some eggs. Better to keep them in package original in one of the internal shelves.
Size and details
In terms of size, the eggs are not all the same. They can be varied size, that's why they are classified with letters capital letters like clothing sizes: XL le larger (over 72 grams); L le great (63-73 g); M le medium (53-63 g); S small (less than 53 g).
Furthermore, the eggs are classified into four categories of quality, identified by the first four letters of the alphabet.
Egg producers can add on other packages information, which underline any particular quality of the product and thus help consumers in their choice. For example the type of supply of the hens. If on the packaging there is written that they are nourished with cereals, means that at least the 60% of the ingredients of feed data to the hens is composed of cereals. If the label refers to a specific cereal (for example the corn) this must be at least the 30% of the feed. If we talk about more cereals, then each of them must constitute at least the 5% of the "recipe" of fodder.
updated in August 2019
by Carola Traverso Saibante
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