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Are Eggs Dairy? Debunking Food Misconceptions

Key Highlights:

Introduction

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?

Are Eggs Considered a Dairy Product?

Most people group dairy and eggs together. But here’s why that is incorrect.

Why eggs are often categorized as dairy

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.

The Difference between Eggs and Dairy Products

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.

1. The Production of Eggs and Dairy

Milking mammals gives us dairy. For eggs, we need poultry farming. Now you can see how different their production methods are.

2. Nutritional value comparison

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:

 EggsDairy
SourceHens and BirdsCows, Goats, Buffaloes
Allergen potentialYesYes
Contains lactoseNoYes
ProductionPoultry farmingMilking mammals
NutrientsProtein, B vitamins, essential minerals, cholineCalcium, 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)

Eggs are not a Dairy Product

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.

Common Misconceptions about Eggs and Dairy

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!

1. The Food Pyramid

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.

2. Classification of Nutrients in Eggs and Dairy

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

The Intricacies of Lactose Intolerance and Egg Consumption

Before moving ahead, let’s understand what exactly is lactose intolerance and how eggs fit into the picture.

Understanding Lactose Intolerance

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.

Symptoms of Lactose Intolerance

Common signs of lactose intolerance include bloating, gas, stomach pain, and diarrhoea. These symptoms often occur within two hours of consuming dairy.

Possible triggers of Lactose Intolerance

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.

Can you Eat Eggs if you are Lactose Intolerant?

Yes, you can! Since eggs don’t have lactose, you won’t have a painful reaction if you eat them.

Lactase enzyme presence in Eggs

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
TriggersLactose-containing foods i.e. dairy
Symptoms after trigger ingestionBloating, stomach cramps, gas, diarrhoea
Adverse effects of eggsNone (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.

Debunking Further Misconceptions

Ready to brush off some more misconceptions about eggs? Let’s do it.

1. Are eggs considered meat or dairy?

It can be confusing. But eggs are neither meat nor dairy. They fall into the ‘protein foods’ group along with meats and seeds.

2. What food group do eggs belong to?

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.

Why Eggs are Nutritious and Healthy

Did you know that eggs offer many health benefits? That’s because they’re nutrient-dense.

Health Benefits of Eating Eggs

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.

Nutritional details of Eggs

A medium-sized egg has about 70 calories and 6g of protein. It is also rich in many essential vitamins and minerals.

Advantages of Including Eggs in a Regular Diet

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
CaloriesApprox. 70 per medium egg
ProteinApprox. 6g per medium egg
Vitamins and mineralsRich source
Health benefitsHeart health, weight management, bone and eye health

Conclusion

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!

Frequently Asked Questions (FAQs)

Can I substitute eggs with something else in a recipe?

Definitely! Applesauce, ripe bananas, and even yoghurt can replace eggs in baking.

Are there other situations when you shouldn’t eat eggs?

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.

Are Eggs Bad for Pancreatitis?

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.

Can Eating Eggs Make You Nauseous?

If you’re allergic or intolerant to eggs, consuming them can lead to nausea.

Can you use mayo instead of Eggs?

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.

References:

  1. National Center for Biotechnology Information (NCBI). The evolution of the nutrient composition of mammalian milks [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23895187
  2. National Center for Biotechnology Information (NCBI). Effect of fixed or changing temperatures during prolonged storage on the growth of Salmonella enterica serovar Enteritidis inoculated artificially into shell eggs – PMC [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870917
  3. National Center for Biotechnology Information (NCBI). Lactose intolerance: diagnosis, genetic, and clinical factors – PMC [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401057
  4. National Center for Biotechnology Information (NCBI). Protein, weight management, and satiety [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18469287
  5. National Center for Biotechnology Information (NCBI). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20226994
  6. National Center for Biotechnology Information (NCBI). Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22948783
  7. National Center for Biotechnology Information (NCBI). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health – PMC [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839
  8. National Center for Biotechnology Information (NCBI). Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease – PMC [Internet]. [cited 2023 Jul 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

The Ultimate Health Benefits Of Eggs

What comes first, the chicken or an egg?

It is a favorite question to ask kids to confuse them. However, no one knows the answer, but we do know the health benefits of eggs!

Various types of bird’s eggs are edible & nutritious. Chicken eggs are edible eggs widely consumed by people for their impressive health benefits. Eggs are become part our diet for many decades now for all goodness that it contains. Eggs are favorite for many of us. They consumed during breakfast, lunch, or dinner; there is no specific time to eat this tasty food. From a simple scrambled egg to a delicious shakshouka, all egg dishes are tasty with minimal effort (sometimes)!!

The main reason that eggs have become so famous that is because of their diet friendliness. They are full of nutrients that are essential for our body for its growth and repair. If you are fitness enthusiastic, then an egg is the food that you require daily.

Nutritional facts about eggs 

Eggs are a powerhouse of various nutrients. They contain high-quality proteins and vitamins. 

Egg white contains all proteins and vitamin B2. Egg yolks contain more calories and fat than whites. They are rich sources of selenium, vitamin A, vitamin D, B6, B12, omega-3 fatty acids, and minerals such as zinc, iron, and copper. 

There are some misconceptions about egg yolk and its fats and calorie content. The real fact is that they are not for people sensitive to high lipid profile levels, such as those who deal with the heart and cardiac problems. For healthy people, they can consume a whole egg as our body required proteins and fats. 

Health benefits of eggs 

1: May raise the good cholesterol:  

Yes, eggs are indeed rich in cholesterol and fats. So, people suffering from heart diseases think that eggs should not be in their diet. However, remember cholesterol present in the diet doesn’t necessarily raise cholesterol in the blood. 

Eggs help increase the level of good cholesterol or high-density lipoprotein (HDL). People who have higher levels of good cholesterol or HDL may have a lower risk of getting heart diseases or stroke. 

2: Help to boost metabolism:  

The egg yolk or yellow part of an egg is rich in choline. Choline is present in less amount in foods. Hence, the body will synthesize less amount of choline. A single large egg contains almost 145 mg of choline that sufficient to boost our body’s metabolism. So, eggs are recommended in female athletes to reduce body mass and to increase athlete performance. 

3: May help to lose weight:

Eggs are great fillers due to the high amount of protein. Consuming regular eggs can help reduce variations in glucose and insulin levels that can have benefits for weight management. Various study results suggested that eggs can make you feel full for a long time by increasing specific hormones.

4: Help to improve eyesight:

Egg yolks are rich in powerful antioxidants named lutein and zeaxanthin. These antioxidants assemble in the retina of the eyes. These two antioxidants play a protective role in reducing the risk of certain eye diseases, including cataracts and macular degeneration. Eggs are also high in vitamin A and omega-3 fatty acids that help to keep your eyes healthy. 

5: Healthy for brain health:

Eggs are unique in their terms as they are a powerhouse of various nutrients. Egg contains choline that is known to be essential for brain health. It is advised to eat eggs by expecting mothers. The fetus and young children found eggs beneficial for their brain development.

It is also rich in lutein, which is highly beneficial to the brain and body. Eggs are essential for the regular functioning of cells, memory, nervous system, and metabolism.

6: May improve thyroid function:

Eggs contain iodine and selenium that are essential to synthesize thyroid hormone in the body. Consuming eggs can help to balance thyroid functions and also helps to manage weight. 

Earlier, people believed eggs caused heart disease due to their high cholesterol content. However, research says that eating one egg per day does not increase the risk of heart disease as it does not raise the bad cholesterol in the blood.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: How Long Can You Freeze Chicken: A Comprehensive Guide to Food Safety

How many eggs should you have in a day?

  Eggs are healthy in terms of proteins, vitamins, and minerals. Hence there is no limit to consume eggs daily. However, according to science -three whole eggs per day are perfectly safe for healthy people.

A popular notion is that brown eggs are more nutritious than white eggs. However, it is not true. The colour and size of the egg depend on the breed of the hen and has nothing to do with the nutrition profile. Depending on the breed, eggs can be brown, white, blue, green or speckled.

Dr. Rajeev Singh, BAMS

Also Read: Are Eggs Dairy? Debunking Food Misconceptions

Potential downsides of eggs

All these factors take into account a diet with multiple eggs daily, but you should still be able to enjoy the health benefit of eggs if you eat them in moderation.

Read more about: 8 Surprising Health Benefits of Sweet Potato

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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