Exciting Nutritional News on Egg Protein
Blogue de la présidente
Présidente et directrice générale des Fermes Burnbrae
4e génération d'agriculteurs
- Eggs are one of the best protein sources because they’re easy to digest and contain all the essential amino acids your body needs.
- Eating both the yolk and white gives the most benefits, including antioxidants and proteins that support health.
- Egg protein helps build and protect muscle, especially as people age and lose muscle strength.
- Eggs are rich in leucine, an amino acid that helps “turn on” muscle building after meals.
- Eggs can help keep you full longer, support healthy weight management, and are affordable for most families.
Eggs are an excellent source of high-quality protein. In fact, when ranked scientifically among other protein sources, eggs come out on top. Now, a study published in June 2022 did a deep dive into the specific benefits of egg protein. Turns out, this high-quality protein source plays a role in protecting against sarcopenia, building muscle, and helping with weight maintenance.
Protein quality
I’ve written before about egg protein being highly digestible and a source of all of the essential amino acids. In fact, eggs are considered to be one of the best sources of protein available. When evaluating the quality of proteins, the preferred method is the Digestible Indispensable Amino Acid Score (DIAAS) which measures protein quality based on how well the essential amino acids in a food are digested and absorbed by the body. This way of ranking protein sources helps better assess how foods meet human amino acid needs, and you guessed it, eggs have one of the highest DIAAS score.
Roughly 60 percent of the protein in eggs is found in the egg white, and 40 percent is found in the yolk. Interestingly, the type of protein in the yolk and white differs slightly, so you want to eat both parts for the best benefit. Egg white protein called ovomucin has antiviral properties, while egg yolk contains phosvitin , which is an antioxidant.
Muscle health and sarcopenia
Sarcopenia is the loss of muscle and strength as we age. In older adults, eggs have been shown to combat sarcopenia, improve skeletal muscle health and reduce muscle protein breakdown. Keeping muscles strong can help:
- Decrease the risk of injury from falls
- Improve insulin sensitivity and decrease type 2 diabetes
- Decrease the risk of osteoporosis
- Improve physical function
- Reduce the risk of high blood pressure and heart disease.
In addition to exercise, getting enough total protein each day is key to long-term muscle health. While there’s been a lot of debate lately as to whether or not plant protein can meet the challenge of optimizing muscle protein synthesis as well as animal protein can, the short answer is a qualified yes. So long as you get the equivalent of 1.6 g of protein per kg of body weight per day, you’re good to go; you’ll get enough of the essential amino acids including the all-important leucine.
But what does that mean in everyday terms? A person who weighs 73 kg (160 pounds) needs to consume 126 g of protein per day from all sources. While not impossible, perhaps more challenging considering it’s a lot easier to meet your essential amino acid requirements, including leucine from animal protein on a per serving basis. For example, 2 eggs with about 150 calories provides about 1000 mg of leucine; you’d have to eat 1 cup of cooked oatmeal, 1 slice of whole wheat toast and 2 Tablespoons of peanut butter to get the same amount of leucine from plant protein at the price tag of 420 calories.
Leucine is a building block of protein. It helps “switch on” muscle building after eating a meal containing protein. Leucine is important for growing, repairing, and keeping muscles strong.
Weight maintenance
The protein content in eggs helps promote satiety, or the feeling of fullness. If you feel full and satisfied after a protein-rich meal, it means you’re less likely to consume excess calories at the meal. This may help with weight control and weight maintenance. Studies looking at adult men, young adults, and adolescents show that eggs suppress appetite and decrease levels of ghrelin, the hormone that makes you feel hungry.
Eggs for all ages
Other studies show that egg consumption can help reduce anemia in children ; and can improve growth in children. Plus, breastfeeding mothers who eat eggs have breastmilk with higher nutrient quality, which helps with infant growth and development. I often get asked when you should introduce eggs to children, in particular babies, you can find more information in my blog post When to Introduce Eggs to Babies .
Another bonus: Eggs have a high nutrient value for a relatively low cost. In fact, when compared to other animal proteins, eggs will most often have the lowest cost for the best quality protein. Egg protein is affordable, high quality, and has health benefits for all ages throughout their lifespan, from infant to older adults. Choose eggs as part of your meals and snacks.
Margaret Hudson,
President and CEO, Burnbrae Farms
Sources:
Nutritional Value of Eggs in Human Diet
The Health Benefits of Egg Protein