4 Reasons You Should Never Eat Your Eggs Raw.
Eggs are one of the world’s healthiest foods. They contain numerous important nutrients and can provide you with impressive health benefits. Raw eggs do have all the same benefits as cooked eggs.
However, eating raw eggs or foods containing them raises concerns about the risk of Salmonella infection. Also, your absorption of some nutrients may be reduced or even blocked completely.
The Protein in Them Isn’t as Well-Absorbed
Eggs are one of the best sources of protein in your diet. In fact, eggs contain all 9 essential amino acids in the right ratios. For this reason, they’re often referred to as a “complete” protein source. However, eating the eggs raw may decrease your absorption of these quality proteins.
One small study compared the absorption of protein from both cooked and raw eggs in 5 people. The study found that 90% of protein in cooked eggs was absorbed, but only 50% in raw eggs. In other words, protein in cooked eggs was 80% more digestible.
Although protein is better absorbed from cooked eggs, some other nutrients may be slightly reduced by cooking. These include vitamin A, vitamin B5, phosphorus and potassium.
Raw Egg Whites May Block Biotin Absorption
Biotin is a water-soluble B-vitamin, also known as vitamin B7. This vitamin is involved in your body’s production of glucose and fatty acids. It’s also important during pregnancy. While egg yolks provide a good dietary source of biotin, raw egg whites contain a protein called avidin. Avidin binds to biotin in the small intestine, preventing its absorption.
Because heat destroys avidin, this is not an issue when the egg has been cooked. In any case, even if you eat raw eggs, it’s highly unlikely it will lead to actual biotin deficiency. For that to happen, you would need to consume raw eggs in large amounts — at least a dozen per day for a long period of time.
Raw Eggs May Be Contaminated with Bacteria
Raw and undercooked eggs may contain Salmonella, a type of harmful bacteria. This bacterium can be found on egg shells but also inside eggs. Consuming contaminated eggs can cause food poisoning.
Symptoms of food poisoning include stomach cramps, diarrhea, nausea, fever and headache. These symptoms usually appear 6 to 48 hours after eating and may last 3 to 7 days).
Fortunately, the risk of an egg being contaminated is very low. One study found only 1 of every 30,000 eggs produced in the US is contaminated.
However, from the 1970s through the 1990s, contaminated egg shells were the most common source of Salmonella infection. Since then, some improvements have been made in the processing of eggs, leading to fewer Salmonella cases and outbreaks. These changes include pasteurization. This process uses heat treatment to reduce the number of bacteria and other microorganisms in foods.
The US Department of Agriculture (USDA) considers it safe to use raw eggs if they are pasteurized.