Eggs are not only delicious to eat but contain vital nutrients essential for the proper functioning of the body. They have become a staple food for many households in India, so much so that it is a ubiquitous part of breakfast meals. However, these days more and more people are adopting veganism as a lifestyle choice. This entails not consuming any sort of meat or dairy products, including eggs.
In such a scenario, it is important to examine what happens to the body if you skip eggs from your meals altogether. Additionally, how will your body be affected if you don’t eat eggs for a month, to begin with? So, we turned to an expert to understand more.
“Eliminating eggs from the diet can have several notable effects on the body. Firstly, it can lead to nutrient deficiencies, as eggs are a rich source of protein, essential amino acids, vitamins (such as B12, D, and choline), and minerals (such as selenium and phosphorus). This can affect muscle maintenance, cognitive health, and immune system support. Secondly, individuals may experience reduced satiety as eggs provide a feeling of fullness due to their protein content, potentially leading to increased snacking or overeating. Lastly, cholesterol levels may be affected, as eggs contain dietary cholesterol, although its impact on blood cholesterol varies among individuals,” Lakshmi, senior dietician, Kamineni Hospitals, Hyderabad told indianexpress.com.
Adding, Dr Ritesh Shah, senior consultant physician, Bhatia Hospital, Mumbai, said, “If you don’t eat eggs, you can still get protein from other sources such as meat, fish, beans, lentils, tofu and nuts. It is important to make sure you obtain these nutrients from other sources to maintain a balanced and healthy diet. For example, vitamin D is found in fortified milk and fatty fish like salmon. Vitamin B12 is found in meat, fish, and dairy products, iron is found in meat, poultry, fish beans, and fortified cereals.”
Here are the potential benefits of including eggs in your diet:
*Eggs are an excellent source of nutrients: They are among the most nutritious foods on the planet. They contain a little bit of almost every nutrient you need. They contain vitamins and minerals such as phosphorus, Vitamin A, B, D, and E.
*Rich in protein: One large egg provides 6 grams of protein and is considered high-quality protein because it contains all of the essential amino acids your body needs on a daily basis.
*Good for eye health: Eggs contain lutein and zeaxanthin, which are antioxidants that have been shown to reduce the risk of cataracts and macular degeneration.
*Good for heart health: Eating eggs may reduce the risk of heart disease and stroke as they contain omega 3-fatty acids, which are beneficial for the heart. They contain betaine and choline, which promote heart health.
*May help with weight loss: Eggs are high in protein and can help you feel full for longer. This can lead to eating fewer calories overall.
However, Lakshmi noted that the decision to avoid eggs for a month should be based on individual circumstances, preferences and dietary needs. “For most people, eggs are a healthy part of a balanced diet. But there are situations where temporarily eliminating eggs may be advisable. These include allergies or intolerances, where avoiding eggs is necessary to prevent adverse reactions. Certain dietary plans like vegan or vegetarian diets also exclude eggs, requiring alternative nutrient sources. Additionally, personal beliefs and preferences, such as ethical, cultural, or religious reasons, may lead some individuals to avoid eggs, requiring careful meal planning to meet nutritional needs.”
If you are planning to cut off eggs from your diet, Dr Shah suggested the following alternatives:
If you choose to exclude eggs from your diet, it is important to make sure you obtain these nutrients from other sources to maintain a balanced and healthy diet. (Source: Freepik)
*Lentils: They are a great source of protein and fibre. They contain about 18 grams of protein per cooked cup.
*Chickpeas: They are rich sources of protein and fibre. They contain about 15 grams of protein per cooked cup.
*Tofu: It is a great source of protein and contains all nine essential amino acids. It contains about 10 grams of protein per half-cup.
*Quinoa: It is a complete protein, which means it contains all nine essential amino acids. It contains about 8 grams of protein per cooked cup.
*High-protein vegetarian foods such as beans, nuts, seeds, and whole grains.
Concluding, Dr Ritesh Shah said, “It is advisable to make dietary decisions based on informed choices and to consider consulting with a healthcare professional who can provide personalised guidance based on your specific circumstances.”
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