How Many Whole Eggs a Day ? | INDIAN MYTH |

These days individuals tend to spread whatever little knowledge they posses about nutrition & blindly mislead the masses.

The articles I write are purely based on SCIENTIFIC research & it's not my personal opinion.

Most of the individuals have misconceptions about consuming eggs.

The first thought that comes to our mind when we talk about EGGS is Cholesterol.

By hearing this word we tend to believe whatever food item is associated with Cholesterol, is bad for our health.

This is NOT true.

To put it in simple terms,

There are 2 types of Cholesterol

1. Dietary Cholesterol - We get this from the food we eat.
2. Blood Cholesterol - It is categorised in 2 types.

• LDL ( Low Density Lipoproteins ) : Bad Cholesterol.
• HDL ( High Density Lipoproteins ) : Good Cholesterol.

EGGS contain HDL which is the Good Cholesterol.

Moreover EGGS have the Highest Bio - Value with respect to Protein.

Coming back to the question, how many eggs a day?

We are going to answer this primarily for 2 types of individuals.

1. A normal human being.
   
2. Any individual who indulges in physical activities such (Yoga, running, exercises, Athletics or Sports).These individuals do not come in the ordinary category as they tend to physically push their bodies far beyond of normal human.

For an Ordinary human being:

In a day 2-3 whole eggs.

DO NOT ignore the YOLK.

For the physically active individuals:

In a day they can go up-to 5 whole Eggs.

These numbers are approximate but may vary according to different individuals.

To know what goes for you, you need to experiment with this to comprehend how well does it cope up with your body.

There are cases when individuals are completely incompatible with whole eggs but we need to consume some form of whole egg in our diet as it helps us get stronger & healthy.

5 Must Have Food Items For Weight gain/Weightloss

The first thing that comes to our mind when we think about weight loss/weight gain is to minimise carbohydrate intake.

This approach definitely works for people who are really obese, but fails to work effectively against majority of individuals.

To be precise, cutting carbs totally is a bad approach for any type of goal. Eating carbs will not make anyone FAT but the wrong ''timing'' will.

I have discussed and explained about carbs & it's types in my previous article, you can check that here.

Now let's see - 5 MUST have food items for Weight gain/ Weight loss

1) OATS : It is one of the best source of healthy carbs and dietary fibres. Start your day with Oat breakfast to stay high on energy.

Some health benefits of OATS are,

• Prevents constipation
• Controls blood sugar levels
• Prevents cardiovascular diseases
• Supports weight loss

2) Lentils (Dals) : They come from the legume family, high in Protein & fibres.

They are cost effective and easy to prepare.

Some health benefits of Lentils are,

• Heart Healthy
• Detoxify some cancer causing compounds in our body.
• Healthy digestion
• Helps in fighting fatigue

3) Chickpeas (Chaney) : Also from the legume family, not only they are high in protein and fibres but also in Vitamins and Minerals.

Some health benefits of Chickpeas are,

• helps to maintain bone health
• helps in maintaining blood pressure.
• heart health
• Cholesterol
• Inflammation

4) Sweet Potato : Very high in nutritional content. It has got over 400% of your daily needs for Vitamin A in one medium spud, as well as loads of fibre and potassium.

Some health benefits of sweet potato are,

• helps prevent constipation
• Fertility
• Inflammation
• Immunity

5) Yogurt : There are alot of myths regarding this food item. This is probably because we have a large variety of yogurt in the market but the one we are discussing about is either home made or low fat Greek yogurt.

Some health benefits of Greek Yogurt are,

• Boosts immunity
• Helps digestion
• Calcium

Carbs Good or Bad ? Know the Truth

Before we discuss about carbs being good or bad, let's take a look at what exactly are carbohydrates ?

Carbs are sugars, starches and fibres found in almost every type of food like fruits, vegetables, grains, dairy, etc.

Basically, they are the main source of fuel for our body.

Now the back to the question,

Good or bad ?

Well, the answer is BOTH.

To understand it better we need to emphasise on 2 main factors.

1. The Type of carbohydrate.
2. At what time of the day we consume these carbohydrates.

Carbohydrates are categorised into 2 types

1. Good Carbohydrates
2. Bad Carbohydrates

To know if a carbohydrate is good or bad we need to understand the concept of Glycemic Index.

I discussed about Glycemic Index in my previous article, you can check that here.

Higher the Glycemic Value, higher the rate at which your body converts carbs into energy.

These types of carbs are the BAD carbs. They provide instant energy to your body but in case you don't consume that energy effectively then the energy is stored as FAT.

Some examples of BAD carbs are (Higher Glycemic Index),

• White Rice
• Maida
• Potato,  etc.

Some examples of GOOD carbs are (Lower Glycemic Index),

• Brown Rice
• Whole Wheat
• Sweet potato, etc.

Note:

The best time to consume any type of carbs especially the BAD carbs would be during day time and not after 5 P.M.

As we tend to work throughout the day, we are very likely to burn all the Instant energy we gained through BAD carbs or High G.I carbs.

Good Carbs can be consumed any time of the day but in moderation.

Top 3 Worst INDIAN Food

According to WHO's(World Health Organisation) Survey INDIA is the 3rd most Obese country in the world . This is an alarming news.
Being an Indian I am proud to say that the food we make here looks mouth watering and tastes great, but I would like to ask.
Is it really good for our well being and health ?
Some of the food items we make are really healthy but the majority of food we are consuming in today's scenario is completely unhealthy.

Now, we'll take a look at the TOP 3 WORST INDIAN FOOD we are consuming regularly.

1) SWEETS : 

Like I shared earlier in my previous article about SWEETS being your biggest enemy with respect to any type of goal.

Here, I'll explain you WHY exactly are sugar bad for our health.
To understand this reason scientifically firstly, we need to know about Glycemic Index.
To put it in simple terms - it shows the value which determines how fast can sugar be absorbed by our body.

• It is measured on a scale of 1 to 100.
• Higher this number, the faster it is absorbed by our body.

                        

SUGAR has the Glycemic Index of 100.

This implies that, as soon as you consume sugar it is converted into ENERGY.

A Question to all of you.
What do you think happens to the sudden rush of energy from sugar when not used ?

Yes, you guessed it right. 

It is directly stored as FAT in your body.

I understand we INDIAN as accustomed to sugar but we can definitely make a change.

On the contrary, SWEETS have no NUTRITIONAL contents.

2) FRIED FOOD : 

We INDIANS tend to love pakodas too much, we have just every variety of them. From vegetables to fruits. We happen to like fried food to an extent where even some of our SWEETS are fried.

Isn't it ironic?

keeping the psychological thoughts & taste aside.

What does this Fried Food offers us ??
The answers is, NOTHING.

                         

Some disadvantages of having FRIED FOOD,

• Cheap quality OIL
• Bad FATS
• Use of White Flour (Maida)
• Cholesterol issues & many more 

3) Namkeen : 

This is one of the most common food which can be found in almost every household of INDIA. We INDIANS love namkeem and have it with our friends & families on regular basis.

For some, it's their morning breakfast with tea.

In most parts of INDIA, it's more like a tradition to offer snacks to our guests which is again some form of namkeen or sweet.

If we just think about it and question.

what does namkeen has to offer ?

Well, You guessed it right.

NOTHING!

and what's the Icing one the top?

• It's fried multiples times.
• What quality of Oil did they use ?
• How many times that oil was used ?
• What the food made in hygienic condition? 

                          

I understand that INDIAN food is not one of the healthiest but we always have healthier tasty alternatives but we either choose to ignore them or we are unaware of them.

All we lack is the right knowledge about food and nutrition.

When guided in the right direction I am sure we can definitely make INDIA a healthy & fit country.