What happens to the body when you give up eggs for a month?

«Eggs are a good source of protein and other nutrients. However, if you don’t eat eggs, you can still get protein from other sources like meat, fish, beans, lentils, tofu, and nuts,» Dr. Ritesh Shah, Senior Consultant Physician, Bhatia Hospital, Mumbai told indianexpress.com.

eggEgg whites lack vitamins A and D which are present in egg yolks. (Source: Freepik)

Eggthey are not only delicious to eat, but contain vital nutrients essential for the body to function properly. They have become a staple 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 involves not consuming any type of meat or dairy product, including eggs.

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In such a scenario, it’s important to examine what happens to the body if you skip eggs from your meals altogether. Also, 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 your diet can have several notable effects on your body. First, it can lead to nutrient deficiencies, as eggs are a rich source of themprotein, essential amino acids, vitamins (such as B12, D and choline) and minerals (such as selenium and phosphorus). This can impact muscle maintenance, cognitive health, and immune system support. Second, people may experience reduced satiety as eggs provide a feeling of fullness due to their protein content, potentially leading to increased snacking or overeating. Finally, cholesterol levels can be affected, as eggs contain dietary cholesterol, although its impact on blood cholesterol varies between individuals, Lakshmi, senior dietitian, Kamineni Hospitals, Hyderabad told aindianexpress.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’s important to make sure you get 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 B12found in meat, fish and dairy products, iron is found in meat, poultry, fish beans and fortified cereals, he said.

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, vitamins A, B, D and E.

*High in protein – one large egg provides 6 grams of protein and is considered a high quality protein because it contains all the essentialsamino acidsyour 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 andmacular degeneration.

*Good for Heart Health: Eating eggs can reduce the risk of heart disease and stroke as they contain omega 3 fatty acids, which are good 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 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 abalanced diet. But there are situations where it may be advisable to temporarily eliminate the eggs. These include allergies or intolerances, where you need to avoid eggs to prevent adverse reactions. Some diet plans such as 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 plan to eliminate eggs from your diet, Dr. Shah has suggested the following alternatives:

If you choose to exclude eggs from your diet, it’s important to make sure you get these nutrients from other sources to maintain a balanced and healthy diet. (Source: Freepik)

*Lentils: They are an excellent source of protein and fiber. They contain about 18 grams of protein per cooked cup.
* Chickpeas: They are a rich source of protein and fiber. They contain about 15 grams of protein per cooked cup.
*tofu: It is an excellent source of protein and contains all nine essential amino acids. Contains about 10 grams of protein per half cup.
*Quinoa: is a complete protein, which means it contains all nine essential amino acids. Contains about 8 grams of protein per cooked cup.
* High protein vegetarian foods such as beans, nuts, seeds and Whole grains.

In conclusion, Dr. Ritesh Shah said, «It is advisable to make dietary decisions based on informed choices and consider consulting with a healthcare professional who can provide personalized guidance based on your specific circumstances.»

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First published on: 2023-07-13 at 17:00 IST




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