...is grammatically incorrect! Rumour has it that it's a corruption of "As sure as x = x". But anyway....
Eggs are very nutritious and should be eaten freely as part of a healthy diet.
Click https://www.nutritiondata.com/facts/dairy-and-egg-products/111/2 and set the serving size to 1 large (50g) to see what nutrients there are in a raw whole egg.
Click https://www.nutritiondata.com/facts/dairy-and-egg-products/112/2 and set the serving size to 1 large (33g) to see what nutrients there are in a raw egg white.
Click https://www.nutritiondata.com/facts/dairy-and-egg-products/113/2 and set serving size to 1 large (17g) to see what nutrients there are in a raw egg yolk.
The amino acid scores for whole egg , white and yolk are 136, 145 and 146 respectively. Eggs are a good source of complete proteins. This is because the yolk and white need to contain everything necessary for a growing chick embryo.
Can I drink eggs raw to save time?There are three potential problems with this:
1) Salmonella poisoning. Unless you’re pretty sure of the hens that the eggs came from, there is a risk of poisoning from raw eggs. This doesn’t apply to pasteurised eggs from suppliers like https://www.eggnation.co.uk/ for example.
2) Poor absorption of egg white protein. According to https://jn.nutrition.org/cgi/content/full/128/10/1716 , only 51% of raw egg white protein is absorbed during digestion compared to 91% for cooked egg white protein. According to https://ajpgi.physiology.org/cgi/content/full/277/5/G935 , the figures are 65% and 94% respectively. The second study used 200g of white and one yolk. I don’t believe that there is a problem with the absorption of raw egg yolk, though problem 1 still remains. Pasteurised egg white protein is well absorbed.
3) Poor biotin absorption. Raw egg white contains a glycoprotein called avidin which binds to biotin (Vit. B7) in the yolk and prevents its absorption. Cooking or pasteurisation denatures (changes the 3-D structure of) the avidin and renders it harmless.
What about all that cholesterol in egg yolks?
Current “Healthy Eating” guidelines state that we should eat no more than 3 egg yolks/whole eggs per week. This is based on the erroneous assumption that dietary cholesterol always increases serum cholesterol and that this is always a bad thing. According to Effect of dietary egg on human serum cholesterol and triglycerides, adding or not adding 500mg of dietary cholesterol from two large eggs per day made no significant difference to serum cholesterol or triglycerides in 116 healthy male subjects. Some went up and some went down. Eddie Vos at https://www.health-heart.org/cholesterol.htm reckons that you’d have to eat 20 whole eggs per day to get as much dietary cholesterol as the liver produces each day (5g). Egg yolks do contain some fat and this should be factored into your total diet. If you happen to have the genes for familial hypercholesterolaemia, then you need to keep a close eye on dietary cholesterol intake. See also Eat
Whole Eggs All Day and Throw Your Statins Away? 375x Increased Dietary
Cholesterol Intake From Eggs Reduces Visceral Fat & Promotes
Healthy Cholesterol Metabolism.
There is a problem with modern eggs though, and it’s caused by the food that’s fed to the hens. Grains contain about 50 times more Linoleic acid (omega-6) than Alpha-Linolenic acid (omega-3) and this raises the omega-6:omega-3 ratio of the eggs that the hens lay. Hens eating a natural diet of bugs, grubs and vegetation lay eggs with a 1:1 ratio of omega-6:omega-3, but grain-fed hens lay eggs with an omega-6:omega-3 ratio of >10:1. A high omega-6:omega-3 ratio in the diet is associated with increased risk factors for heart disease, cancer and Insulin Resistance (pre-type 2 diabetes). Therefore, if large numbers of cheapo eggs are eaten, it’s advisable to eat other foods that are rich in omega-3 fats.
Showing posts with label Alpha-linolenic acid. Show all posts
Showing posts with label Alpha-linolenic acid. Show all posts
Tuesday, 13 January 2009
Sunday, 11 January 2009
Linseed/Flaxseed & Flaxseed oil.
"Where flax is eaten...health abounds!" - Mahatma Gandhi.
These little seeds pack a quadruple-whammy of protein, omega-3 Essential Fatty Acids (EFAs), soluble fibre/fiber and vitamins, minerals & other anutrients.
What's in flaxseed and flaxseed oil?
Click https://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size: to 100g, to see what nutrients there are in flaxseeds.
Click https://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size: to 100g, to see what nutrients there are in flaxseed oil.
How do I eat flaxseed and flaxseed oil?
Flaxseed/Linseed have a fibrous coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids, vitamins & minerals in flaxseeds, the seeds need to be powdered, crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade.
The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk, as the soluble fibre/fiber absorbs a lot of water.
Although whole flaxseed keeps fresh at room temperature, once powdered, it's advisable to keep the powder in a cool dark place to minimise oxidation of any exposed fat. Flaxseed oil must be kept refrigerated with the lid on the bottle at all times after opening and it must never be used for cooking.
The oil is O.K. drizzled over hot food, as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost its health benefits, so it should either be chucked, used to varnish something or soften hardened putty. Unoxidised flaxseed oil has a nutty flavour, or it may taste a bit like tea. Powdered flaxseed has virtually no flavour.
See Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseed) into DHA than women.
See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men,
Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and
Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements.
Therefore, men should eat ~50g/day of ground flaxseed and women should eat ~25g/day. The amount of flaxseed oil for men is ~20g/day and the amount for women is ~10g/day. Vegan men should also supplement with ~1000mg/day of vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseed/linseed come in different colours. The cheapest linseed are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseed, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep light out, as light causes photo-oxidation of omega-3 fats.
These little seeds pack a quadruple-whammy of protein, omega-3 Essential Fatty Acids (EFAs), soluble fibre/fiber and vitamins, minerals & other anutrients.
What's in flaxseed and flaxseed oil?
Click https://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size: to 100g, to see what nutrients there are in flaxseeds.
Click https://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size: to 100g, to see what nutrients there are in flaxseed oil.
How do I eat flaxseed and flaxseed oil?
Flaxseed/Linseed have a fibrous coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids, vitamins & minerals in flaxseeds, the seeds need to be powdered, crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade.
The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk, as the soluble fibre/fiber absorbs a lot of water.
Although whole flaxseed keeps fresh at room temperature, once powdered, it's advisable to keep the powder in a cool dark place to minimise oxidation of any exposed fat. Flaxseed oil must be kept refrigerated with the lid on the bottle at all times after opening and it must never be used for cooking.
The oil is O.K. drizzled over hot food, as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost its health benefits, so it should either be chucked, used to varnish something or soften hardened putty. Unoxidised flaxseed oil has a nutty flavour, or it may taste a bit like tea. Powdered flaxseed has virtually no flavour.
See Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseed) into DHA than women.
See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men,
Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and
Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements.
Therefore, men should eat ~50g/day of ground flaxseed and women should eat ~25g/day. The amount of flaxseed oil for men is ~20g/day and the amount for women is ~10g/day. Vegan men should also supplement with ~1000mg/day of vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseed/linseed come in different colours. The cheapest linseed are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseed, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep light out, as light causes photo-oxidation of omega-3 fats.
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