Dear Mark: Raw Eggs
A glassful of raw eggs incites mixed reactions for many of us. It’s routine for some and revulsion for others. Commonly associated with bodybuilders and boxers (the Rocky scene) who want to bulk up, a lot of folks who fit neither category include them on a regular basis for simple nutritional reasons. However, there’s more to the picture, as this reader’s email suggests.
Dear Mark,
I have searched the site to see if there is any pros/cons of eating raw eggs. I know in the past, CW says that eating raw eggs can create a biotin deficiency in our bodies. I like having a couple of raw eggs in my whey protein drink after a workout. Do you have any information that would be helpful in the use of raw eggs?
Eggs in general are a nutritional (and wholly Primal!) powerhouse with impressive supplies of selenium, iodine, phosphorus, molybdenum, choline, lutein, vitamins A, B2, B5, B12, E, D and K. Add to this a healthy 5.5 grams of protein, 20% of your RDA for tryptophan and essential fatty acids. But what’s the specific draw to raw eggs?
A lot of folks choose to eat raw eggs because some nutrients can be diminished by heating. (Although this is true of cooking just about anything, cooking also makes certain nutrients more bioavailable – hence the constant pull and push between the raw foodists and traditional cooks.) Some people feel any change in the chemical structure is to be avoided. Others don’t. Although some vitamins (like vitamins C, B6 and B9) are more fragile and lose potency during heating (the more/longer heat, the more loss), other nutrients are enhanced. As reader Tuscoyote noted in the forum a few months ago, researchers have found that egg protein is more bioavailable when heated. (Thanks for the NPR link, Tuscoyote!) Here’s the study referenced in that interview. The study showed that egg protein is more digestible (94% versus 55-64%) when heated, probably due to alteration of the protein’s structure and the ability of digestive enzymes to infiltrate peptide bonds. Whether you eat your eggs heated or raw (or a little of both) in part depends on your goal in eating them to begin with.
As for drawbacks, there’s the well-circulated salmonella risk, which isn’t the dire prospect it’s often made out to be. The risk has been estimated as 1 in 10,000 (CDC) or 1 in 30,000 (Risk Analysis journal). And though washing eggshells can reduce much of the risk, it doesn’t eliminate it entirely. Salmonella can be present in the yolk due to infection in the hen’s reproductive tissue.
Of course, not all eggs are created equal when it comes to salmonella or nutrition. Not only are organic, free range eggs more nutrient-dense, one study found them to be significantly less contaminated than battery cage hens. Hens that graze and eat a natural diet as well as have more space to roam (to avoid living in feces) are naturally healthier. While the survey determined a quarter of battery cage groups to be contaminated, only 5% of those that were both organic and free range showed contamination. (Free-range, non-organic came up at 6.5%.) Simple refrigeration can keep any salmonella bacteria from multiplying, which minimizes the risk of actual illness from contaminated eggs. In those who are very young, pregnant or immune-compromised, salmonella risk is more of a consideration.
As you mention, eating raw eggs carries the eventual risk of a biotin deficiency. Although egg yolk is actually a rich source of biotin, the white contains avidin, a glycoprotein that bonds with biotin, preventing the nutrient’s absorption. Avidin is generally inactivated when cooked, which makes the biotin in the yolk fully available for absorption by the body. You don’t have to rule out raw eggs by any means. I wouldn’t advise eating them daily for long stretches of time without a biotin supplement (supported within a B-complex intake, since these vitamins work synergistically). If you’re eating them just a few times a week, the risk for deficiency isn’t as great, but I would still do a supplement or at least make sure I was getting a hefty amount of biotin rich food (swiss chard, tomatoes, carrots, liver and others) the days I eat raw eggs. As a compromise, some folks will just eat the raw yolks alone and cook up the whites later.
All that said, raw eggs can be part of your Primal fare. (There are advantages to cooked eggs, but it’s however you enjoy them.) If you like raw eggs, I’d say have at it – with the above info in mind. If you would rather cook them, I’d suggest going easy on the heat to avoid overcooking. Some folks suggest choosing cooking methods that leave the egg yolk intact and soft (like sunny side up or poached) because of concerns about oxidizing the cholesterol. I’m not too concerned about the small amount that might result from my breakfast routine. For myself, I take a middle road (mostly for taste). Sometimes I do my omelets, but just as often these days I’ll poach them so the egg white is cooked and yolk runny. Just had two for breakfast in fact.
Let me know your take on raw versus runny versus fully cooked. For those who go raw or not, how do you eat them? Thanks for all your questions and comments, and keep ‘em coming!
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Posted By: Mark Sisson
Raw or undercooked eggs have been associated with outbreaks of Salmonella. Definitely not worth the risk!
http://www.cdc.gov/ncidod/dbmd/diseaseinfo/salment_g.htm
6 omega-3 eggs spinach omelet for breakfast every morning!
if i do go raw i eat the yolks raw and then cool the whites (=
Hi…I am female, drink a whey shake daily with one raw egg added. To avoid a possible biotin deficiency, can I just add one extra yolk and save the whites for cooking omlets? Thanks to anyone who can let me know if this is a good/bad idea. shirl
redhead@wickedred.com
ps.big fan of Mark’s
i decided to down 2 raw eggs this morning. 3-4 years back i couldn’t imagine myself doing it, so i guess i can relate to a couple of the pussy posts.
I have been eating raw eggs for a while now and feel fantastic. I take a great multi and fish oil supp with 2 raw eggs and have energy all day long. I don’t think I can go back to a “normal”
breakfast!!!
YUCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I have a broken wrist and started eating raw eggs 4 days ago. 2 eggs with a glass of milk, and my movement in my wrist is improving on an hourly basis. It is incredible. My friend told me about it because it helps with Sperm count as well.
I’ve been eating about 3 raw eggs daily for the past two weeks mixed with a bit of yogurt. I’ve felt absolutely great since. Of course I make sure the eggs are organic (and by the way I’m in Denmark) so I think the farms are slightly more reliable than back home in the US.
If you can find a reliable source, I would certainly recommend consumption of raw eggs.
I’ve been eating about 3 raw eggs daily for the past two weeks mixed with a bit of yogurt. I’ve felt absolutely great since. Of course I make sure the eggs are organic (and by the way I’m in Denmark) so I think the farms are slightly more reliable than back home in the US..
If you can find a reliable source, I would certainly recommend consumption of raw eggs.
Hi Mark, great write up. I stumbled upon your site when looking up for info on eating /drinking raw eggs. I run a cooking website dedicated to Slovak cuisine, and one of our delicious Christmas treats are no-bake rum balls made with raw eggs. One of my visitors was asking about the risk of eating them like that, without cooking the egg. See http://www.slovakcooking.com/2009/recipes/rum-balls/comment-page-1/#comment-3089
I really enjoy drinking a raw egg shake every other morning after I do push ups. I crack 5 eggs (3 whites, 5 yolks) into a quart mason jar. Then add 1/2 banana and fill to the brim with raw Jersey milk. Blend with an immersion/stick blender. It’s insanely rich and satiating. Another favorite is scrambled with cheddar cheese and dandelion greens, fresh garlic and bacon strips.
So a little late to the game here, but my naturopathic doc and trainer advises raw eggs, too. Just read Catching Fire, however, and the study sited shows less protein available to the body when raw, as was discussed above. So… what’s the verdict? I’ll eat cooked or raw but which is healthier? Anyone?
Raw organic eggs mixed with some heavy cream and nutmeg makes such a perfect and quick and easy breakfast, especially for if you’re on the go. Fills me with energy too.
I grew up eating raw eggs. My vegetarian mother ate them raw until she passed away at age 91. In our family that was kinda young to die. I eat 3-4 raw eggs every morning from my own free-range chickens. I don’t mix them, because it is best if you just put them in a glass one at a time and gulp them down. I’m going on 60 and haven’t had a problem yet with a biotin deficiency or salmonella. My 91 year old mother never took any medication her whole life, except maybe an asperin. I don’t need to take any either. Eating raw eggs is a part of the reason why I’m healthy. Ever wonder why a doctor will ask you if you are allergic to eggs before he gives you the flu shot? Just eat raw eggs and you won’t get the flu, but eat them from healthy chickens.
Doctors ask if you are allergic to eggs before a flu shot because the vaccine contains egg white. But hey, eggs are so good for you, they may well help keep the flu at bay.
Mark I love this post! I actually grew up eating raw eggs but stopped once I turned about 25. Thanks so much for this great post!
Raw eggs are great for protein shakes, such as this one which I created:
INGREDIENTS:
1 tablespoon of raw almonds
1 tablespoon of raw cashewnuts
1 tablespoon of mixed dried raisins/currants/ sultanas
1 teaspoon of cinnamon powder
1 whole raw egg
150ml of natural unsweetened yogurt
2 tablespoons of cod liver oil
4 tablespoons of coconut cream
1 medium-sized banana
DIRECTIONS:
1. Use a food processor to grind the nuts, dried fruits and cinnamon into a fine mixture, and empty into a blender.
2. Add in all the other ingredients and blend into a smoothie.
3. Serve chilled.
*-Wow, this is amazzzing!
*-I don`t really eat rw eggs
But I`ll like to try it some day (:
Lilly`X.&Blong`Y.
i have just start eating raw eggs they taste bad but … its day one on eating
Cool I’m glad I can find accurate answers so easily thanks.:)
I just eat them raw.
I had a great recipe for a smoothie I drank when pregnant that had raw eggs in it.
I know the raw egg thing freaks some people out, but you just have to make your own decisions.
Great info, Mark. I stopped eating raw eggs because of the protein bioavailability issue, but with this info I may re-incorporate them to a degree. I don’t like the idea of throwing protein down the drain though (I lift weights and am bulking right now.) I used to make a shake with 6-8 raw eggs, a splash of milk, and 4 TBSP of ghiradelli hot cocoa powder-all blended. It was indistinguishable from chocolate milk!
I started eating raw eggs in Japan as SukiYaki – lightly mix eggs in a bowl and dip your hot fatty steak and vegetables in the raw egg then eat – outrageously delicious!
After raising chickens I got into the habbit of eating raw eggs. If you like the taste if cream cicles, heres a really quick and tasty way to eat a raw egg. Crack open one raw egg into a glass. Add a 1/4 cup or so of cranberry juice (I tend to use light, no sugar – as I only do enough for the taste). Then throw in a show of heavy cream. Take a fork and do a light mix to break up yold and separate white(this is the secret of getting down a raw egg, having it alrweady separated so it doesnt get stuck in the throat and cause it to come back up). Its delicious and fast! Give it a try
J
I’m wondering if fermenting raw eggs would inactivate the avidin.
Specifically, I’m wondering if a put a dozen raw eggs in a batch of sauerkraut and let the whole thing ferment for two weeks, would the avidin still be active enough to bind with the biotin?
i would scramble them on half max heat cook the whites completely, but have the yellow half cooked so that it’s runny but chewy. Sounds gross, but very delicious
i eat a dozen raw eggs a day…. Whites only…. 4 when i awake 4 before i lift and 4 after….. I put em in a coffee cup and throw em bak. R the yolks as healthy for u? I usually just throw them out but occasionaly use em as a face wash
i gave my cat a raw egg yesterday – he loved it. He is old – is it a good routine to start? What are the health benefits for him? Thanks everyone!