A recent survey led by the Indian Council of Medical Research (ICMR) found that Indian diets were dominated by low-quality carbohydrates, chiefly white rice, milled grains and added sugars, and replacing even just 5% of them with plant, dairy, egg or fish protein can retard the rising incidence of cardiometabolic diseases in India. Incidentally, the national ICMR-India Diabetes (INDIAB) study noted that the consumption of eggs, of all the animal proteins, was relatively low across the country – even in the northeast Indian states of Meghalaya, Mizoram and Nagaland, which were found to have the highest intake of animal proteins but tended to prefer fish, poultry and red meat.
The study, ‘Dietary Profiles and Associated Metabolic Risk Factors in India’, specifically says that these sources of protein are associated with a lower likelihood of Type 2 diabetes. This serves as an important medical advice for India that is currently regarded as the ‘diabetes capital of the world’.
Essential, underestimated
Think of breakfast, and one of the first things that probably comes to your mind are eggs. Boiled (soft or hard), scrambled, poached, baked, or simply fried (whether sunny-side up or over easy), they are easily one of the most affordable and versatile food items available in the market. However, they remain highly underestimated in India, sometimes easily dismissed or removed from the diet, even when they ought to be a crucial part of any well-balanced meal, and not just for breakfast.
As per the latest ‘Our World In Data’ report released this year, which analyses global food habits from the 1960s to 2022, India has grown to be one of the leading South Asian countries in egg consumption, surpassing Pakistan, Bangladesh, Sri Lanka and Nepal. However, the country still lags far behind the global average. Doctors say that eggs need to be adopted into the diet more extensively, given the health deficiencies and requirements in the country.
Durga Tak, chief dietician at Kailash Hospitals, Greater Noida, explains: “Eggs are a wonderful source of high-quality protein with all nine essential amino acids required for the repair and growth of muscles. Eggs also contain vitamins and minerals essential for maintaining brain function, metabolism, and cell functioning. Adding eggs to a well-planned diet can contribute to energy levels, aid in weight management, and make nutritional well-being possible.”
Ideally, as per Tak, healthy adults generally can safely consume as many as one egg a day, about five to seven weekly, without any negative health consequences. However, she adds that food surveys do indicate that if a healthy well-balanced diet is maintained, then three to four eggs per week should suffice, depending on exceptional factors.
“I see eggs are typically underestimated, even though they are one of the cheapest and most complete sources of high-quality protein. A lot of patients restrict eggs because of cholesterol issues or avoid their nutritional content for trendy substitutes,” says Tak, while commenting from her experience with her patients. “When eaten in limited quantities, they contribute to muscle health, metabolism, and brain function,” she stresses.
“Britain’s Foods Standards Agency says there is no limit to eating eggs if they are part of a balanced diet,” says Ishi Khosla, clinical dietician and founder of Whole Foods India, and the Celiac Society of India. “Eggs are in fact an inexpensive nutrient-dense food rich in essential amino acids, essential fatty acids and are an important source of essential nutrients including iron, riboflavin, folate, choline, and vitamins A, B12, D, and E. Most of these nutrients are present in the yolk,” she adds.
“The recommended daily allowance is around 35 to 45 grams (of protein) per day, and one egg white gives you around 11 grams of protein,” elaborates Dr Davis Prabhakar, consultant gastroenterologist and hepatologist, Meridian Hospital, Chennai. “So if the diet is being supplemented with other protein and nutrient sources as well, then two eggs per day should be enough and ideal,” he says, however, clarifying that it often depends upon personal requirements – those who have physically active lifestyles that require them to build fat and muscle mass can be advised more of them.
As for children, Tak specifies that eggs can usually be started as early as 6-8 months old, after introducing other solid foods like rice, fruits, or vegetables. “One should start with the egg yolk first because it is soft, easy to digest, and less likely to cause allergies. After a few weeks or months if the child shows no sign of allergies, the egg white or albumen can also be introduced in the diet,” she says, however, warning that a child must only be given a well-cooked yolk, never raw or half boiled.
Mindful eating
Dietician Durga Tak, while listing the several advantages of eggs, also points out that cheap though they may be, they are not as easily available or popularly consumed in all parts of India. “Egg eating differs greatly based on affordability, cultural background, and geographic location. In poorer areas or communities, restricted access and greater relative price can decrease egg consumption, resulting in foregone opportunities for low-cost, high-quality protein and important nutrients,” she says. She adds that certain religions or cultures may restrict eating eggs entirely. For this, she says. “Marketing locally produced eggs and nutrition education can bridge these gaps so that all groups reap the benefits of this nutritious, adaptable food as a component of an equitable, sustainable diet.”
Dr Khosla says, “If one eats only eggs and protein powder for meals then naturally it will have a poor impact on their health.” Rather, she advises, “Before you start binging, remember, even a good thing in excess can be counter-productive and balance and variety are key to healthy eating.”
Apart from these factors, there are also some things to be mindful of when consuming eggs, as there are different risks for children and adults. “Egg allergy, especially prevalent in children, may result in anything from mild skin eruptions to anaphylaxis. In adults, food intolerance to egg proteins or sensitivity to rich, fried foods can result in digestive upset or bloating,” she explains.
She adds that it is important to cook the eggs well to avoid food poisoning like Salmonella, and “those with elevated cholesterol must limit yolk consumption and pay attention to general dietary equilibrium. Selecting pasteurised, fresh eggs and handling them safely maximises nutritional advantages and minimises possible health hazards.”
Dr Prabhakar adds that in the case of children, most often they grow out of the egg allergies that they show symptoms for in childhood. “Some children might have a tendency to get sick and produce bowel movements for a few years when consuming eggs, but more often than not they do grow out of it,”
he adds.
Echoing Tak’s warning on cooking eggs well, Dr Prabhakar, too, stresses that eggs should never be consumed raw. “Many people think taking raw eggs is very good, but that is having a high risk for pulmonary infections,” he says.
Protein alternatives?
“For those who are strict vegetarians, it is true that they would be missing out on a major protein source without the eggs in their diet, hence for them alternative sources are recommended,” says Dr Prabhakar.
“For those patients, I will always say that they should go for alternative protein sources, like in the form of milk or curd, or maybe paneer. Sometimes, even soya based foods and recently more popular tofu can also be substituted. They are good alternative sources of protein,” he advises.
Tak lists a host of protein sources as well, that vegetarians can use to substitute the micronutrients they are missing out from eggs. “Legumes like lentils, chickpeas, and beans are rich in protein and fiber. Soy foods such as tofu, tempeh, and edamame are equivalent in protein to eggs. Nuts, seeds, quinoa, and whole grains also complement protein quality when paired wisely. Milk, yoghurt, and cheese provide lacto-vegetarians with another source of meeting protein requirements,” she adds.
Health benefits:
- Repairing muscle
- Maintaining tissues
- Producing enzymes
- Improving brain function
Nutrients in eggs:
- Iron
- Riboflavin
- Choline
- Folate
- Vitamins A, B12, D, and E
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