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Raw egg whites should be avoided for several reasons:
1. Egg whites contain a protein called avidin, which can bind biotin (vitamin B7) tightly and thus prevent the absorption of biotin in the intestine. This can lead to biotin deficiency if raw eggs are consumed regularly. Biotin is an important vitamin for energy metabolism, skin, hair and nail health, and nervous system function. 💅💇
2. Raw eggs can be contaminated with salmonella (the egg white rather than the yolk), which can lead to food poisoning.🤒
3. Raw egg whites are harder to digest than cooked ones, which can cause gastrointestinal distress.🌀
At what level does it become problematic? 🤔
There is no exact indication of the amount of raw egg whites that are problematic, as it depends on individual factors, such as biotin absorption from other foods. However, it is believed that eating several raw eggs daily over a long period of time poses a risk, especially if your other diet is low in biotin.
By the way, egg whites retain 71% of their avidin when poached, 40% when cooked for two minutes and 33% when fried. When eggs are cooked for 4 minutes, the avidin is mostly destroyed and by 8 minutes it is completely broken down.🍳
Each egg white contains enough avidin to approximately bind the biotin in the yolk. This means that if you want to eat whole raw eggs, it will take the following amounts of eggs to get the equivalent of one yolk and to compensate for the avidin still present in the raw egg white:
• 1 egg cooked for 4-8 minutes
• 1.5 fried fried eggs
• 1.7 eggs cooked for 2 minutes
• 3.5 poached eggs
So the only two reliable ways to get rid of avidin are to boil the egg whites for 4-8 minutes or throw them in the trash. 😉
