Amino acid profile of an egg.

[kiny]

Spent some time looking for a good amino acid profile of an egg an found one, this is just about the protein in the egg, so it's focused on the egg white or albumen, the yolk has micronutrients that aren't in the egg white, but the most protein is the egg white, I link both anyway. Over 2 times as much protein in the egg white as the yolk, but the yolk has calcium and vitamin D and a bunch of other micronutrients iirc.

Anyway, I think this is interesting if you buy protein powder too, because while whey has super high bioavailability, egg protein has an amazing amino acid profile. If you use egg protein powder, it's pretty much the profile of egg white.

Also interesting to me is that the free range chicken's eggs don't differ from the deep litter ones when it comes to their protein, except for minor minor differences. They mention that in their discussion too.

http://journals.cambridge.org/download.php?file=%2F30037_158F4D3C978C4006998AE19E2A2312A4_journals__BJN_BJN30_02_S0007114573000267a.pdf&cover=Y&code=6cd6cfcc31fac4a58a9e7b504bdd5319

 

[kiny]

Sorry that the pictures kind of went a bit wider than expected there.

 

[David]

Eggs are so incredibly good for us. It drives me nuts that they're one of my triggers.

There is a HUGE difference between properly free ranged, organic eggs and conventional. Take a look at this chart from Mother Earth News.

The problem is, so much of the "organic" eggs at the supermarket these days are really anything but. See this video:

[youtube]TbqyAemRlno[/youtube]

The best way to go is to find a local farmer who truly lets their chickens free range most of the day.

 

[Gianni]

I am vegan but I always debate whether I should include eggs into my diet or not. One of the main reasons I don't is because of what David just mentioned. Free range is not regulated well and in many cases is no different than conventional eggs and you really can't trust the organic market here either.

I plan on altering my diet based on new knowledge found over the year come January first (im a new years resolution fan ) I am still weighing the pros and cons here for eggs.

Thanks for the info

Gianni

 

[kiny]

I avoid dairy, but I still use whey isolate and I eat eggs, they are really the top sources of protein I feel. Casein and soy are two others, but yah, soy has a lousy amino-acid profile (so many choices too) and casein has usually too much leftover milk fat.

Could also change protein depending on time of day, some athletes will use whey isolates during the day and will use albumen powder before they go to bed since it's less bioavailable it should in theory be a slow protein source.

 

[kiny]

I don't know why eggs ever got a bad reputation btw, must have been the "OMG, eggs have a few mg of cholesterol, let's never eat or touch eggs again" crowd, same as the "omg sugar can make you fat and it raises insulin, let's never eat sugar again even though it helps protein synthesis" crowd. People go way too far in all these things.

Whey still beats eggs on bioavailability, especially the isolates they are making now, the hydrolised stuff, but eggs still have a better amino acid profile and their bioavailability is high too, just not as high as whey. Soy is pretty bad as I expected.

(I should edit, milk is slightly higher on PDCAAS score than egg, cause of their AAS score so they have a slightly better amino-acid profile, even though eggs beat them in bioavailability easily and eggs have more protein per mg than milk, but I am not touching milk after all the issues with the milk fat and MAP)

 

[David]

Why do black beans have 0's? What am I not understanding?

 

[kiny]

Idk, they measured body weight of rats for the Protein Efficiency and checked nitrogen use for Biological Value and Protein Utilisation, cause of the nitrogen molecule that's needed to build amino acids. If more nitrogen is being excrted than used then it is not very bioavailable.

Ok so I don't know much about black beans, do they cause diarrhea or something or is it hard to give to rodents or something or to humans and check nitrogen use, I don't know. Maybe someone knows more about black beans, not sure hmmmm.

 

[Gianni]

I love black beans and they are big part of my diet for the protein and can help restore healthy gut bacteria.

I do know that black beans contain a lot of raffinose, a complex sugar that causes gas and sometimes cramps. I'm guessing they are too much for the rats to handle?

 

[Gianni]

Black beans -no, black beans cannot be given raw/dried

Found this on a "rattery"(?) site. I think its like a puppy mill but a rat mill.

http://www.freewebs.com/loving_arms_rattery/safefoods.htm

Gianni

 

[Charleigh]

I am vegan but I always debate whether I should include eggs into my diet or not. One of the main reasons I don't is because of what David just mentioned. Free range is not regulated well and in many cases is no different than conventional eggs and you really can't trust the organic market here either.

I plan on altering my diet based on new knowledge found over the year come January first (im a new years resolution fan ) I am still weighing the pros and cons here for eggs.

Thanks for the info

Gianni

What about getting your eggs from a local farm where you know that they are free range? They are so fresh, they will store in your fridge for a while if you need to buy enough for a few weeks at a time. I know where my eggs come from and I know that she cares as much if not more about what goes into her mouth as I do and she eats them too

 

[AJC - Australia]

Eggs are so incredibly good for us. It drives me nuts that they're one of my triggers.

There is a HUGE difference between properly free ranged, organic eggs and conventional. Take a look at this chart from Mother Earth News.

The problem is, so much of the "organic" eggs at the supermarket these days are really anything but. See this video:

[youtube]TbqyAemRlno[/youtube]

The best way to go is to find a local farmer who truly lets their chickens free range most of the day.

Hi David,
I live in a nice small town and nice eggs everywhere….i still eat them and get problems! Wondering if there is another way to cook them…..my wife poaches them……….man do i miss eating eggs!!!