Are Eggs Dairy? Debunking Food Misconceptions
By Dr. Nikita Toshi +2 more
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By Dr. Nikita Toshi +2 more
Table of Contents
Our food choices have a big impact on our health. Do you ever wonder, “Are eggs dairy?” It’s a common mix-up. But no worries! Today, we’re going to clear up the confusion. We’ll dive into what makes food dairy, how eggs fit into nutrition, and why eggs are not dairy.
We’ll also touch on lactose intolerance and how it relates to eggs. If you’ve heard rumours that eggs aren’t healthy, stick around. We’re going to debunk some myths!
Did You Know?
Most people group dairy and eggs together. But here’s why that is incorrect.
Sure, eggs and dairy have things in common. They both come from animals. Both need to be kept cold. Both offer high-quality protein. Vegans also avoid both. But that’s where the likenesses end. Let’s look at how they’re different.
Did you know that milk from mammals like cows, buffaloes, or goats gives us dairy items like butter, cheese, cream, and yogurt? You can’t consume these if you’re lactose intolerant or allergic to milk proteins.
Unlike milk-based dairy products, birds lay eggs. Eggs are packed with protein and other nutrients. But unlike dairy, eggs have zero lactose.
Milking mammals gives us dairy. For eggs, we need poultry farming. Now you can see how different their production methods are.
Both eggs and dairy play a vital role in our diet, but their nutrition is different. While dairy contributes a good amount of calcium and vitamin D, eggs are high in protein and essential minerals. Eggs also offer choline, crucial for your brain health.
Before we move on, let’s summarize what we conclude about eggs and dairy in the following table:
Eggs | Dairy | |
---|---|---|
Source | Hens and Birds | Cows, Goats, Buffaloes |
Allergen potential | Yes | Yes |
Contains lactose | No | Yes |
Production | Poultry farming | Milking mammals |
Nutrients | Protein, B vitamins, essential minerals, choline | Calcium, protein, B vitamins, phosphorus |
Incorporating eggs into your diet can be a convenient way to increase your protein intake. I want to inform you that a large egg consists of approximately 6.3 grams of protein, with the egg white containing about 3.6 grams and the egg yolk containing around 2.7 grams. Protein is an essential nutrient that plays a crucial role in various bodily functions, including muscle growth and repair.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
So you might ask why we often group them together. Well, that mostly stems from where we see them – on breakfast menus and supermarket shelves.
Seeing eggs next to milk at the grocery store or on vegan’s avoid list can make us think they’re dairy. But they’re not!
If you look at the USDA’s Food Pyramid or MyPlate, you’ll see that they list dairy and eggs under different groups – dairy and proteins, respectively.
Yes, the nutrients in dairy vary. You usually get a good dose of protein, calcium, and vitamin D from most dairy products. But eggs? They have plenty of protein and vitamins. But they do not offer much calcium or vitamin D.
Based on my experience, I have found that introducing eggs in your child’s diet early in life may actually reduce their risk of developing an egg allergy. Eggs are considered a highly allergenic food but their exposure in early stages is shown by studies to perhaps help the immune system become more tolerant and less reactive to potential allergens.
Dr. Rajeev Singh, BAMS
Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths
Before moving ahead, let’s understand what exactly is lactose intolerance and how eggs fit into the picture.
Lactose intolerance is when your body can’t digest lactose. That’s sugar found in milk and dairy products. If you consume dairy, you may experience bloating, diarrhoea, and stomach pain.
Common signs of lactose intolerance include bloating, gas, stomach pain, and diarrhoea. These symptoms often occur within two hours of consuming dairy.
Lactose intolerance flares up when you eat foods that have lactose, like dairy. Eggs don’t have lactose, so eating them doesn’t cause a flare-up.
Yes, you can! Since eggs don’t have lactose, you won’t have a painful reaction if you eat them.
There’s no lactase in eggs. That’s the enzyme that breaks down lactose. But don’t worry! Even if you’re lactose intolerant, you can still eat eggs without getting sick.
Here’s a brief summary of the key insights about lactose intolerance:
Lactose Intolerance | |
---|---|
Triggers | Lactose-containing foods i.e. dairy |
Symptoms after trigger ingestion | Bloating, stomach cramps, gas, diarrhoea |
Adverse effects of eggs | None (Eggs are lactose-free) |
Over the years, I have observed that egg proteins possess unique qualities that can provide benefits to our immune system. These proteins might have antimicrobial properties, meaning they can help fight against harmful microorganisms in our body. Additionally, they may also play a role in boosting our immune system’s protective abilities.
Dr. Smita barode, B.A.M.S, M.S.
Ready to brush off some more misconceptions about eggs? Let’s do it.
It can be confusing. But eggs are neither meat nor dairy. They fall into the ‘protein foods’ group along with meats and seeds.
According to the USDA’s MyPlate Guide, eggs fall under the “Protein Foods Group”. You’ll find meats, poultry, seafood, beans, peas, nuts, seeds, and soy products there as well.
Did you know that eggs offer many health benefits? That’s because they’re nutrient-dense.
Including eggs in your diet can be beneficial. They are good for the heart and help in weight loss. They also improve vision and bone health.
A medium-sized egg has about 70 calories and 6g of protein. It is also rich in many essential vitamins and minerals.
Include eggs in your diet for high protein intake. They also offer essential vitamins and minerals and aid in weight control and eye health., among other benefits.
Here’s a bite-size snapshot of the nutritional benefits of eggs:
Eggs | |
---|---|
Calories | Approx. 70 per medium egg |
Protein | Approx. 6g per medium egg |
Vitamins and minerals | Rich source |
Health benefits | Heart health, weight management, bone and eye health |
Understanding food can be tricky with all the false info out there. One thing’s for sure though, eggs aren’t dairy. They belong to the ‘protein foods’ group and are safe, even for lactose intolerant individuals. Thanks to all the nutrients they carry, eggs should be a part of everyone’s diet!
I hope this article has been informative. It is said that knowledge is power. Use yours wisely! Remember, an egg a day can keep misunderstandings at bay and contribute to a healthier you!
Definitely! Applesauce, ripe bananas, and even yoghurt can replace eggs in baking.
Those allergic to eggs should avoid them. Also, even though eggs are a great protein source and low in calories, they contain cholesterol. If you have heart disease or cholesterol issues, consult with your healthcare provider before eating eggs.
Eggs don’t directly cause pancreatitis. But they are high in fats. So, if you’re having a pancreatitis flare-up, go for a low-fat diet.
If you’re allergic or intolerant to eggs, consuming them can lead to nausea.
In certain baking recipes, you can replace eggs with mayo. However, mayo won’t give you as much protein as an egg and has more fats and calories.
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