Yes, you can eat raw eggs !!!

The Doc · 05-25-2005, 03:10 PM

I will try to be thorough, take notes if necessary so you may pass this info on to others young body builders, who will undoubtedly ask this question every week from now until the end of time. this is just a summary of about 10,000 egg articles I've read

Yes you can eat raw eggs/whites, but the whole eggs or carton eggs must be pasteurized (it will say so on the carton). Pasteurization is when they heat the egg/egg product enough to kill all the bacteria (including salmonella) and the protein digestion inhibitors (usually126-140 degrees). If you eat non-pasteurized eggs/egg products your body cannot utilize the protein in them due to the presence of a protein inhibitor. And while you may get salmonella from raw eggs/egg product the chances are 1 in 10,000 for regular eggs and 1 in 30,000 for free range eggs.

Avidin is a glycoprotein, which is found in raw egg whites, and blocks the uptake of Vitamin B6 and Vitamin H (Biotin) causing a vitamin deficiency (it binds to Biotin and iron making them unavailable). You must cook/pasteurize the egg white to neutralize the Avidin and allow your body to safely digest the protein and utilize all its amino acids. Cooking egg whites at high temperatures denatures some of the amino acids which makes the proteins slightly less effective (slower digesting). A soft boiled or poached egg (at 70% albumin coagulation) is digested much easier as opposed to a fried or hard boiled egg. 2 soft boiled/poached eggs spend less than 2 hours in the stomach being digested, where 2 fried/hard boiled eggs spend over 3 hours in the stomach. Although fried/hard cooked eggs are digested just as completely as soft cooked eggs, it just takes longer for them to be completely digested and assimilated.

An egg white is about 10% protein and 90% water. It’s the proteins that cause the egg white to solidify when you cook it. Egg white proteins are long chains of amino acids. In a raw egg, these proteins are curled and folded to form a compact ball. Weak bonds between amino acids hold the proteins in this shape—until you turn up the heat. When heated, the weak bonds break and the protein unfolds. Then its amino acids form weak bonds with the amino acids of other proteins, a process called coagulation. The resulting network of proteins captures water, making a soft, digestible gel.

If you keep the heat turned up too high or too long when you cook an egg, the proteins in the egg white form more and more bonds, squeezing some of the water out of the protein network and making the egg white rubbery and increasing their digestion time.

So, basically the most bioavailable and readily assimilated egg proteins are either pasteurized raw eggs/egg products or soft cooked/poached eggs that have not reached 160 degrees at which point the proteins become coagulated/denatured and take longer to be completely digested and assimilated. I hope this helps clear up some questions .

If you want to save some money you can do this at home.It is possible to pasteurize eggs at home - and easily, too! Pasteurization is simply a process of heating a food to a specific temperature for a specific amount of time - designed to kill specific bacteria. It is known that salmonella bacteria are killed at temperatures of 140 degrees in about 3 1/2 minutes (or a higher temperature in less time). If a room temperature egg is held in a bowl of warm water - say, 142 degrees to be safe - for 3 1/2 minutes, the bacteria will be killed and the protein inhibitor neutralized. It takes 5 minutes for extra large or jumbo eggs.

Place the room temperature eggs in a colander, and lower them into a pan or bowl of 142-degree water. Use an instant-read thermometer to be sure of the water temperature, and leave the thermometer in the water, to be sure that the temoerature is maintained. For medium or large eggs, leave them in the water for 3 1/2 minutes; for extra large or jumbo eggs, allow 5 minutes. Then remove the eggs, dry them, and refrigerate them, in a tightly-covered container.

Eggs begin to cook at about 160 degrees, and will be "scrambled eggs" at 180 - but if the 142 degree temperature is maintained, the result is a safe egg that will act like a raw egg in recipes and will provide a fully usable protein source.

The Doc

Master Of Puppets · 05-25-2005, 03:27 PM

I just threw up after eating cooked, pasteurized (sp.?) egg whites. What could that have been from?

-MOP

The Doc · 05-25-2005, 03:38 PM

Quote:

Originally Posted by Master Of Puppets

I just threw up after eating cooked, pasteurized (sp.?) egg whites. What could that have been from?

-MOP

Not holding them down

Master Of Puppets · 05-25-2005, 05:01 PM

Quote:

Originally Posted by The Doc

Not holding them down

lol

**powerman2000** · 05-28-2005, 11:23 AM

Thanks for answering such a timeless question, Doc.

The Doc · 05-28-2005, 11:38 AM

Quote:

Originally Posted by powerman2000

Thanks for answering such a timeless question, Doc.

No problem, I feel that if people are going to use eggs on a regular basis for a great protien source they should know the scientific facts. Especially since there are so many producers putting out the pasteurized products now. My next quest is the protein vs heat issue so we can get some good recipes out there without people believing they are kiling the protein by cooking with it

.

**Sixpack** · 05-28-2005, 02:04 PM

I get the powdered pasterized egg whites from my my health food store great deal better then buying liquid whites, Per serving 2tsp= 3grams of protein, 0 carb, 0 fat, 51mg of sodium. Its an 8oz container for 11 bucks and it has 57 servings . Its powdered so u can add them to shakes etc

Ghosting · 06-17-2005, 12:08 AM

The problem is people think they can crack them and drink them.

**NNTB** · 06-17-2005, 06:09 AM

Good info doc

Diab0lic · 06-17-2005, 09:03 AM

Good article bro. I do agree that you can eat raw eggs, but I disagree that they are the most bioavailable form. Heres a couple of studies that I hope clears this up. The two graphs both represent protein assimilation. Ive included the links if you want to read the whole papers.

Amount and fate of egg protein escaping assimilation in the small intestine of humans

Pieter Evenepoel, Dirk Claus, Benny Geypens, Martin Hiele, Karen Geboes, Paul Rutgeerts, and Yvo Ghoos

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Louvain, Belgium

ABSTRACT:

Studies attempting to evaluate protein assimilation in humans have hitherto relied on either ileostomy subjects or intubation techniques. The availability of stable isotope-labeled protein allowed us to determine the amount and fate of dietary protein escaping digestion and absorption in the small intestine of healthy volunteers using noninvasive tracer techniques. Ten healthy volunteers were studied once after ingestion of a cooked test meal, consisting of 25 g of 13C-, 15N-, and 2H-labeled egg protein, and once after ingestion of the same but raw meal. Amounts of 5.73% and 35.10% (P < 0.005) of cooked and raw test meal, respectively, escaped digestion and absorption in the small intestine. A significantly higher percentage of the malabsorbed raw egg protein was recovered in urine as fermentation metabolites. These results 1) confirm that substantial amounts of even easily digestible proteins may escape assimilation in healthy volunteers and 2) further support the hypothesis that the metabolic fate of protein in the colon is affected by the amount of protein made available.

http://ajpgi.physiology.org/cgi/content/full/277/5/G935

Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.

Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P.

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium.

ABSTRACT:

Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.

http://www.nutrition.org/cgi/content/full/128/10/1716

Im also yet to see definitive proof that the pasteurisation process denatures avidin. Ive only seen manufacturers claims and Im fairly skeptical personally. I know avidin consumption isnt a big thing, but its less than ideal.

While I dont deny you can eat raw eggs, Ill be eating my eggs cooked

Here you can read the US federal standard requirtements for eggs and egg products.

http://www.washingtonwatchdog.org/do...1/part160.html

**powerman2000** · 06-17-2005, 10:32 AM

Holy Crap!

Who knew there was so much technical data on raw eggs.

Diab0lic · 06-17-2005, 11:30 AM

Quote:

Originally Posted by powerman2000

Holy Crap!

Who knew there was so much technical data on raw eggs.

In an industry worth billions, you bet there is.

Ghosting · 06-17-2005, 04:48 PM

Quote:

Originally Posted by The Doc

Eggs begin to cook at about 160 degrees, and will be "scrambled eggs" at 180 - but if the 142 degree temperature is maintained, the result is a safe egg that will act like a raw egg in recipes and will provide a fully usable protein source.

He is talking about heating it slightly to kill any possible salmonella and make the protein unfold so the protein is more useable to the body. So I guess its not technically raw as in fresh. He is just talking about keeping a raw egg munny while having the properties of a cooked egg.

05-25-2005, 03:10 PM	#1
The Doc Pro Stature Join Date: May 2005 Location: Lockport,NY Posts: 232 Recipes: 0 Rep Power: 6	Yes, you can eat raw eggs !!! I will try to be thorough, take notes if necessary so you may pass this info on to others young body builders, who will undoubtedly ask this question every week from now until the end of time. this is just a summary of about 10,000 egg articles I've read Yes you can eat raw eggs/whites, but the whole eggs or carton eggs must be pasteurized (it will say so on the carton). Pasteurization is when they heat the egg/egg product enough to kill all the bacteria (including salmonella) and the protein digestion inhibitors (usually126-140 degrees). If you eat non-pasteurized eggs/egg products your body cannot utilize the protein in them due to the presence of a protein inhibitor. And while you may get salmonella from raw eggs/egg product the chances are 1 in 10,000 for regular eggs and 1 in 30,000 for free range eggs. Avidin is a glycoprotein, which is found in raw egg whites, and blocks the uptake of Vitamin B6 and Vitamin H (Biotin) causing a vitamin deficiency (it binds to Biotin and iron making them unavailable). You must cook/pasteurize the egg white to neutralize the Avidin and allow your body to safely digest the protein and utilize all its amino acids. Cooking egg whites at high temperatures denatures some of the amino acids which makes the proteins slightly less effective (slower digesting). A soft boiled or poached egg (at 70% albumin coagulation) is digested much easier as opposed to a fried or hard boiled egg. 2 soft boiled/poached eggs spend less than 2 hours in the stomach being digested, where 2 fried/hard boiled eggs spend over 3 hours in the stomach. Although fried/hard cooked eggs are digested just as completely as soft cooked eggs, it just takes longer for them to be completely digested and assimilated. An egg white is about 10% protein and 90% water. It’s the proteins that cause the egg white to solidify when you cook it. Egg white proteins are long chains of amino acids. In a raw egg, these proteins are curled and folded to form a compact ball. Weak bonds between amino acids hold the proteins in this shape—until you turn up the heat. When heated, the weak bonds break and the protein unfolds. Then its amino acids form weak bonds with the amino acids of other proteins, a process called coagulation. The resulting network of proteins captures water, making a soft, digestible gel. If you keep the heat turned up too high or too long when you cook an egg, the proteins in the egg white form more and more bonds, squeezing some of the water out of the protein network and making the egg white rubbery and increasing their digestion time. So, basically the most bioavailable and readily assimilated egg proteins are either pasteurized raw eggs/egg products or soft cooked/poached eggs that have not reached 160 degrees at which point the proteins become coagulated/denatured and take longer to be completely digested and assimilated. I hope this helps clear up some questions . If you want to save some money you can do this at home.It is possible to pasteurize eggs at home - and easily, too! Pasteurization is simply a process of heating a food to a specific temperature for a specific amount of time - designed to kill specific bacteria. It is known that salmonella bacteria are killed at temperatures of 140 degrees in about 3 1/2 minutes (or a higher temperature in less time). If a room temperature egg is held in a bowl of warm water - say, 142 degrees to be safe - for 3 1/2 minutes, the bacteria will be killed and the protein inhibitor neutralized. It takes 5 minutes for extra large or jumbo eggs. Place the room temperature eggs in a colander, and lower them into a pan or bowl of 142-degree water. Use an instant-read thermometer to be sure of the water temperature, and leave the thermometer in the water, to be sure that the temoerature is maintained. For medium or large eggs, leave them in the water for 3 1/2 minutes; for extra large or jumbo eggs, allow 5 minutes. Then remove the eggs, dry them, and refrigerate them, in a tightly-covered container. Eggs begin to cook at about 160 degrees, and will be "scrambled eggs" at 180 - but if the 142 degree temperature is maintained, the result is a safe egg that will act like a raw egg in recipes and will provide a fully usable protein source. The Doc __________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop

05-25-2005, 03:27 PM	#2
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,013 Recipes: 0 Rep Power: 47	I just threw up after eating cooked, pasteurized (sp.?) egg whites. What could that have been from? -MOP __________________

05-28-2005, 11:23 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Thanks for answering such a timeless question, Doc. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

05-28-2005, 02:04 PM	#7
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	I get the powdered pasterized egg whites from my my health food store great deal better then buying liquid whites, Per serving 2tsp= 3grams of protein, 0 carb, 0 fat, 51mg of sodium. Its an 8oz container for 11 bucks and it has 57 servings . Its powdered so u can add them to shakes etc __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

06-17-2005, 12:08 AM	#8
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	The problem is people think they can crack them and drink them. __________________ Robcardu is the Jesus of the 90s.

06-17-2005, 06:09 AM	#9
NNTB rEVOLutionary Join Date: May 2005 Location: FL Posts: 2,446 Recipes: 0 Rep Power: 161	Good info doc __________________ "This country, with its institutions, belongs to the people who inhabit it. Whenever they shall grow weary of the existing government, they can exercise their constitutional right of amending it, or exercise their revolutionary right to overthrow it." Abraham Lincoln

06-17-2005, 09:03 AM	#10
Diab0lic Pro Stature Join Date: May 2005 Location: NZ Posts: 125 Recipes: 0 Rep Power: 7	Good article bro. I do agree that you can eat raw eggs, but I disagree that they are the most bioavailable form. Heres a couple of studies that I hope clears this up. The two graphs both represent protein assimilation. Ive included the links if you want to read the whole papers. Amount and fate of egg protein escaping assimilation in the small intestine of humans Pieter Evenepoel, Dirk Claus, Benny Geypens, Martin Hiele, Karen Geboes, Paul Rutgeerts, and Yvo Ghoos Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Louvain, Belgium ABSTRACT: Studies attempting to evaluate protein assimilation in humans have hitherto relied on either ileostomy subjects or intubation techniques. The availability of stable isotope-labeled protein allowed us to determine the amount and fate of dietary protein escaping digestion and absorption in the small intestine of healthy volunteers using noninvasive tracer techniques. Ten healthy volunteers were studied once after ingestion of a cooked test meal, consisting of 25 g of 13C-, 15N-, and 2H-labeled egg protein, and once after ingestion of the same but raw meal. Amounts of 5.73% and 35.10% (P < 0.005) of cooked and raw test meal, respectively, escaped digestion and absorption in the small intestine. A significantly higher percentage of the malabsorbed raw egg protein was recovered in urine as fermentation metabolites. These results 1) confirm that substantial amounts of even easily digestible proteins may escape assimilation in healthy volunteers and 2) further support the hypothesis that the metabolic fate of protein in the colon is affected by the amount of protein made available. http://ajpgi.physiology.org/cgi/content/full/277/5/G935 Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P. Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium. ABSTRACT: Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein. http://www.nutrition.org/cgi/content/full/128/10/1716 Im also yet to see definitive proof that the pasteurisation process denatures avidin. Ive only seen manufacturers claims and Im fairly skeptical personally. I know avidin consumption isnt a big thing, but its less than ideal. While I dont deny you can eat raw eggs, Ill be eating my eggs cooked Here you can read the US federal standard requirtements for eggs and egg products. http://www.washingtonwatchdog.org/do...1/part160.html __________________

06-17-2005, 10:32 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Holy Crap! Who knew there was so much technical data on raw eggs. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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