+ 1 Raw Eggs vs. Cooked Eggs
Hey guys, this is one that I have researched a pretty good bit on my own and decided to bring to the forum for an open conversation to exchange notes and discuss users experiences.
My breakfast in the morning (currently doubles as my pre-workout meal; also cutting so these are my only carbs other than 16 oz skim milk with post workout shake) consists of:
1) 2 Whole Eggs (cooked)
2) 8 oz Liquid Egg Whotes (cooked)
3) 28g Cheese from 2% milk
4) 1 Whole Grain Baglel
5) 33g cream cheese spread
However, if I am in a rush and don't have time to cook, breakfast turns into:
1) 3 Whole Eggs
2) 8 oz Egg Whites
3) 1/3 Cup Steel Cut Oats
4) 8 oz Skim Milk
5) 8 oz Unsweetened Almond Milk
The calories in the two are almost identical and I add the extra whole egg to the shake to make up for the calories lost in the 28g of 2% milk fat cheese that would be cooked in to the first meal.
My question is the rate at which the cooked eggs and egg whites digest and can be absorbed compared to the raw eggs/whites in the shake.
Like I said, I have looked into this a great deal on my own and have heard that it is roughly the same and that the cooked eggs are a significantly more efficiency way to get the protein in.
Assuming everything else is even I would much prefer to cook them, but sometimes shit happens and I am sure getting them in raw is better than skipping a meal (assuming that you don't end up salmonella).
If anyone has some solid info on this, or does something similar I would greatly appreciate if you would share.
My apologies if this should be in the Nutrition section. I posted it here since it could be applicable to both bulking, cutting, recomp etc...
All the best fellas. Happy Monday
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All I know is that I’ve been doing 10 raw egg whites blended with a cup of raw oats every morning and post workout for years and it’s worked out just fine. I do try to cook the eggs when I have time for it.
This thread made me want cookie dough. So thanks for that.
Any time ;-)
Long story short cooked egg is better but raw is better than nothing. This is from the article I'm linking and I've read the same from plenty of other sources over the years.
"One study, published in The Journal of Nutrition, found that the availability of egg protein is 91% with cooked eggs and only 50% with raw eggs.2 That means a raw egg would only provide 3 grams of digestible protein. Compared to eating a whole cooked egg, which contains almost 6 grams of protein."
https://www.eggnutritioncenter.org/blog/nutritional-benefits-cooked-vs-r...
Ive seen liquid egg whites added to a bowl off uncooked oats then microwaved on youtube. Never tried it yet. But might one time
Red.1979I boil them in water, 3 in the morning along with Greek yogurt, honey and almonds. It is always best to cook them
Why are you boiling greek yogurt and eggs at 3am? is this some sort of wiccan ritual?
Red.1979Friend this is my breakfast.
3 which boiled eggs;
1 Greek Yoghurt with almonds and honey.
Sorry for my English language.
No worries friend; this is my sarcasm. ;-)
Red.1979:-)
The honey and almonds are representative of the god and his seed, and eggs of the goddess’ fertility, the yogurt her milk. The boiling is the heat stimulating molecular movement required to bring them together in a celebration of life and nature.
I used to date a Wiccan. She was sexy, but half of everything she said sounded like this. Lol.
About the closest I can get to raw eggs is poached, sunny side up or basted. Even though I know my chickens would never give me salmonella, I still can't do them raw. I wouldn't get to hung up on the absorption rate.
Thanks for the input. I can do them raw in a pinch but I can't do sunny side up or poached. For me the key is not seeing or smelling anything as it goes down.
Sounds like a solid idea.
I'm still a student, due to having no time in the morning, i usually cook 4 whole eggs, and put into mixer (130g of oats+340ml of water+26g scoop of whey) that's my greatest meal its around 800kcal... tastes really well, and the 4 eggs i put them in a bag in my jacket and eat them in the bus at 8am, makes sure everyone fully awake in the bus due to the smell lol
Prep is the key to a busy lifestyle. Eggs are cheap so stock up and hardboil a whole bunch to take with you.
Also, if you really want to wake up the bus. Pop open a can of tuna (of which you should have many on your person at all times)
Being a busy student is like anything else, not an excuse.
I do have prepped meals to take with me, just eggs i cant prep them because i like them fresh boiled i dont like the taste of it when its been boiled and eaten after 1h max
When I was a kid, we’d watch Bruce lee movies, then I’d drink 2 raw eggs, and my friends and I would go beat the shit out of each other in the field. I thought it gave me an energy spike. I think I’d read hulk hogan doing it or something.
A group of my family got salmonella from cake batter a few years ago. It was bad. They were baking for the holidays and had all tasted it. My aunt and cousin were in the hospital for 3 days. They were using farm fresh eggs, but it was enough to scare me away from raw and unpasteurized. I won’t even do over easy anymore, and I grew up on them.
These days, its a 6 whole egg omelette, ( I need that yolkprotein too ) with whatever meat I have left over, and some hot sauce to kill the boring, along with some oats every morning. I’ll mix 2 days worth at a time, and Tupperware it. If I’m in a rush, it’s a pretty screwed up scrambled egg concoction, but it goes down the same. But I’m usually up hours before I think about putting on my shoes, so they usually come out pretty good. ( thank you copper pot )
Bruce Lee was my motivation and still is I just watched a YouTube video with Bruce and Jackie Chan was saying he was a awesome guy. I loved watching Bruce movies at my grandma's house while she drank her coffee
I always cracked up seeing chuck Norris trying to take credit for Bruce. He was definitely a legend.
Bagels and cream cheese are not "cutting" foods. Neither are dairy products, save Whey Isolate.
If consuming carbs at all, it should not be restricted to only two meals total. Much more effective and efficient if consuming a lower quantity of carbs spread through all your meals.
Also , If you are not using pasteurized liquid egg whites when consuming raw, then you are playing Russian Roulette with your health.
Carbs are purely energy, you put in what you put out, obviously excess carbs get stored as fat if not used but if pushing hard in gym and fitness should not be a problem. Heaps of new studies and info out there now relating to our bodies and carbs, I was surprised myself, I always was taught carbs were for gaining weight/ bulking and if you wanted to drop size/ weight drop carbs but that is not the case. Carbs are purely energy and obviously good fats are the key along with our protein of course, surprising.
I dont eat bagels i do eat english muffins, they sit better in my stomach. Whats your take on them Also add sugar free jelly on them
I'm going to play keyboard warrior/PC activist and call you an anti semite who has misappropriated british culture.
Organic, whole grain bagle and one serving of unsweetened cream cheese consumed on hour pre-workout. Post workout shake has 16 oz of skim milk. No more carbs for the day. Carbs are focused around my workout and none are consumed after noon. It works like a charm for me and has for years.
This is all food for thought.
Processed bread products and dairy are never considered diet nor cutting foods. Certainly not the best possible nutrition you could be incorporating. You would be in a much better place by lets say swapping out your processed bread product with a sweet potato. Of course if you enjoy the food and it appears to work for your stated goals, then enjoy.
Another food for though also is where are you sourcing your bagels. Many shops claiming whole wheat or grain merely add the grains to the original batch of white flour. So while your whole grain bagel may contain some "whole grains" it may also merely be a small ingredient component. Now if these are Ezekiel and not from a shop you can be more sure of the ingredient profile.
Lastly, I would not overthink the point about absorption rates on cooked vs raw eggs. Eggs are a super almost perfect food and easy to digest in almost any form. I wouldn't not attempt to reinvent the wheel on this one. Eating cooked eats are excellent for you. Consuming raw pasteurized eggs and egg whites are excellent for you. However consuming raw eggs products is dangerous and will eventually lead to severe illness. Last I checked, severe illness never leads to massive gains.
Keep Clanging and Banging , brother.
Thanks for the input, much appreciated. I am pretty well versed in how well the food industry is at masking shit ingredients as healthy, so I make sure to analyze the hell out of brands, ingredients, ratios etc. Before purchasing. This meal is pretty much a snapshot of something thrown together in a pinch to avoid the drive thru line for breakfast
You got it brother. And true, anything to help you avoid a drivethru is always the way to go.
You know it. The most important part of any good plan is your plan for when the original plan goes to shit. This is my plan for when my typical plan of getting ready in time to cook breakfast goes to shit lol
How in the fuck can you eat raw eggs?????? Your a savage lol
I would rather die
The trick for me is to not inhale through the nose. If I smell it I will gag, if not it just feels like a tasteless slime.
The egg whites in the carton are pasteurized. Whole eggs are not. You can get salmonella. Let’s face it the food supply in the US has been less than stellar lately. Be careful.
I know about salmonella all too well as I caught it a few years ago from undercooked chicken. I am glad that you pointed that out though. If I find myself in that situation again I will use peanut butter to replace the protein and fats from the yolks and just use pasteurized whites.
It takes some getting used to, but in a rush you just crack them into a large glass and down the hatch. I use a fork to mix all the yolks and whites so I’m not triggering my gag reflex each time a yolk goes down.
Oh wow! I thought I was hardcore lol...
“Eating raw egg whites can cause biotin depletion (2). Biotin is also known as Vitamin H or Vitamin B7. ... It is not a toxic substance, but it does rob biotin from your body. When you consume raw white eggs regularly, the biotin that your body requires keeps getting stolen by avidin.“
This is maybe a once every two months occurance. Like an "I overslept and it's this or nothing" type deal. Nothing that I enjoy at all or want to do regularly.
If you’re eating a full spectrum of foods, from meats, dairy, grains, and veggies, you will most likely be fine as you’ll get your essential amino acids from a wide range of other foods.
Definitely agree and I know some are more prone to it than others. For me I just try and keep my hair and skin looking somewhat decent especially when on cycle (I’m hanging on to what I got since I can’t grow a beard) I do add a few raw eggs to my smoothies when I am in a rush but if I have time to cook my eggs I definitely will.
Just make sure that the eggs you do consume raw have been pasteurized. Whenever I drink egg whites they’re pasteurized and I’ve never had a problem utilizing that protein. I like to mix protein sources so I’ll have a little whey, some pea protein, maybe some casein and then egg whites as well. Maybe 10 grams each of the powdered sources and 20-25 grams of protein from the whites. Also it’s important to have some fiber to slow it down a bit in the digestive tract and get the most for your money. Your oats look like they do the trick nicely.
Thanks for the info. Any time I am drinking raw whites the raw oats and milk that would have been eaten alongside them at breakfast are in the blender too. Nothing that happens on a regular basis, just a way to make healthy nutrition happen in a fix
Have you managed to find any information about the absorption aside from that one study done of 5 people with iliestomy?
I forget which study I read but I believe in healthy individuals it was something like 35% malabsorption or near there for raw eggs, so 65% vs 90%.
So cooking 10 whole eggs nets ~54g protein vs 10 raw eggs netting ~39g protein. In pure math terms you’d need another 4 eggs to get ~54g protein from raw eggs, which isn’t really a big deal if you’re drinking them.
yes, until he gets salmonella from raw eggs
I posted about this in the bulking section a while back. I think 51% protein absorption raw and 90 something cooked. They think it’s something to do with the chemical makeup being altered by heat. Here’s one of the links. I think it is the iliestomy study.
https://academic.oup.com/jn/article/128/10/1716/4723080
Mind u my job revolves around food safety so my view against raw eggs is biased
Yup that’s the ileostomy study. I know of only one other study done at a later date that shows 65% absorption in normal individuals for raw eggs.
Given the conditions of most chicken farms for laying hens, I feel much safer with pasture raised raw eggs than with mass market raw eggs, FDA approval be damned!
a statistic I heard from corporate is that about 97% of chicken we receive has salmonella present. I don’t know if that’s passed on through the eggs or not but I’m the kind of person even eating poached or runny eggs in general scares me. After seeing that study and reading some others on how only eating egg whites isn’t ideal I was even more against trying the idea. Plus I’d throw up so hard I’d be wearing the last meal as shoes as well
I have caught salmonella once in my life and it was from undercooked chicken in a restaurant. I probably should have done a better job of stating that this is not a regular practice of mine- never more than 10 times in a year and only in an extreme crunch. If I don't hit my nutrition goals for the day, it really bothers me so I occasionally will go to this extreme. One thing that I do find interesting though is that I absolutely, positively CAN NOT eat eggs sunny side up. If it's on a plate and the yolk isn't cooked all the way through I physically can not eat it and keep it down. Today was one of those days where I was in such a rush that I just threw the 8 oz of pasteurized whites, two whole eggs, one 1/3 cup of organic steel cut oats and 8 oz of skim milk (that would have been cooked eggs/whites with a bowl of oatmeal) in the blender and slammed it. Just looking for other guys opinions and experiences. I know of some guys who essentially replace whey with whites. Not my forte; it is a measure of last result.
What I’ve been doing is putting cottage cheese in my shake. Like 14g protein per serving and can choose high or low fat depending on what my macro needs are. I’ve just been using a shaker cup cuz I’m too lazy to clean a blender. It’s pretty foul with the chunks but gets the job done. In my opinion beats the idea of raw eggs because I’d be cleaning chunks off the floor if I tried. Just can’t wrap my head around eating something raw that’s not sushi
That is pretty close to the mean average of what I found. I never saw the study, but I do remember one user on here a while back mentioning that absorption of raw egg whites was around 10%, which had me nervous and wanting to see if anyone else had seen anything similar.