So read your labels and make sure you're choosing the right kind. For example, a scoop of collagen peptides provides 11 grams of protein, and a scoop of grass-fed whey protein offers 21 grams and is highly digestible. Keep in mind that, while raw eggs do provide protein, about 6.3 grams per raw egg, there may be better protein options out there. Caused by the salmonella enteritidis bacteria, salmonella is associated with severe gastrointestinal illnesses that can prove deadly if not addressed early. Privacy Policy It's better to skip adding raw egg to your shakes and smoothies and eat them separately. Shells can also become contaminated after the egg is laid if it comes into contact with the chicken's feces. Sprinkle in some greens, like frozen spinach or frozen kale for texture, add your favorite nondairy or grass-fed dairy milk and then blend until it reaches a consistency you like. I’m a big fan of protein shakes. any of the products or services that are advertised on the web site. and The Centers for Disease Control and Prevention reports that consuming uncooked eggs puts a person at risk of acquiring salmonella. This is good news for people who have slight allergies or a nonthreatening food sensitivity to eggs. A pasteurized egg is heated just enough to destroy any potentially harmful bacteria, like salmonella, but not so much that it's cooked through. Copyright © 2020 The material appearing on LIVESTRONG.COM is for educational use only. Well, I don’t love them. Because heating the egg when you cook it starts to break down the proteins before you eat the egg, eating cooked eggs may produce less allergic response than eating raw eggs. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the She’s a Crossfitter and all around awesomely strong lady! If those can’t be found, for some protection put a whole raw egg still in its shell into a 30-60 second boiling water bath. and When you eat eggs raw, the avidin binds to biotin, and your body can't absorb it. Because poultry naturally carries salmonella, egg yolks and egg whites can become contaminated with the bacteria before the shell even forms during egg production. Just like any egg product, pasteurized raw eggs require refrigeration. If you decide that a raw-egg shake fits into your personal health goals, it's important to concoct a properly-balanced shake with the right blend of proteins, fats and fiber-rich carbohydrates. Use of this web site constitutes acceptance of the LIVESTRONG.COM The board also notes that there have been no recorded outbreaks of food poisoning from salmonella in eggs linked to pasteurized egg products, so if you want to add raw eggs to your shake or smoothie, pasteurized is the way to go. diagnosis or treatment. But of course, if you're highly allergic or eggs trigger a life-threatening allergic response, you'll need to stay away from them altogether. The Food and Drug Administration estimates that around 79,000 cases of food poisoning each year are caused by eggs that are contaminated with salmonella. Fortunately, this does not mean you have to give up your favorite health drink; instead, choose a healthier egg alternative. Place 1/3 cup of nonfat yogurt in your blender. He's not gone senile, though. If you're trying to gain weight, eating enough whole food to meet your caloric needs can be dang near impossible. Privacy Policy It's not just the potential for food poisoning that makes raw eggs an inferior choice. I love the results they get me when I’m bulking. Terms of Use Use flavored or unflavored yogurt for your raw-egg protein shakes. Use of this web site constitutes acceptance of the LIVESTRONG.COM The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse to cook it to a safe internal temperature, U.S. Food and Drug Administration: "What You Need to Know About Egg Safety", Centers for Disease Control and Prevention: "Salmonella and Eggs", Nutrients: "The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health", Nutrients: "Bioactive Egg Components and Inflammation", Journal of Nutrition: "Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques", USDA Food Safety and Inspection Service: "Salmonella Questions and Answers", American Optometric Association: "Lutein & Zeaxanthin", USDA National Nutrient Database: "Eggs, Whole, Raw, Fresh", USDA National Nutrient Database: "Collagen Peptide Drink Mix", USDA National Nutrient Database: "Grass-Fed Whey Protein", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 2020 Rather than leaving them to age and eventually end up in the bin, use them for their rich, nutritious potential. Aside from the potential risk of salmonella associated with consuming raw eggs, it's actually more beneficial to eat eggs cooked, instead of drinking them raw, because the protein is more easily digestible. Adding raw egg to a protein shake increases its protein content, but you would be further ahead by eating a hard-boiled egg with the shake instead. This recipe was inspired by my IG bestie, @maflinstone. In 1976, Sylvester Stallone made chugging raw egg protein the symbol of strength in the original "Rocky" movie, but will incorporating raw-egg smoothies and raw-egg shakes into your diet regimen help you build muscle and strength more quickly? Sylvie Tremblay holds a Master of Science in molecular and cellular biology, and has years of experience as a cancer researcher and geneticist. The protein in this smoothie comes from the gelatin powder and egg yolks, while the coconut milk and coconut oil provide beneficial fats. Pasteurization of liquid eggs or frozen egg products is required by law, but not so for shelled, whole eggs. Centers for Disease Control and Prevention: Salmonella Enteritidis, GEA Process Engineering Inc.: Pasteurization, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Eggs are one of the most common allergens, and the 2015 report in Nutrients notes that allergies often come about when egg proteins are absorbed intact, or without being broken down properly during digestion. , If you do not finish your protein shake, do not leave it on the counter for later. In other words, your body can absorb the carotenoids better if the egg has been cooked. To reduce your risk of Salmonella infection, select organic, free-range eggs and consume them while they are fresh. Pour the protein shake in a cup and drink immediately. Like raw eggs, pasteurized eggs are uncooked. The short answer is: probably not. If you enjoy the taste of a raw-egg protein shake before or after your workout, it is important to understand the health risks involved with eating raw eggs. The Centers for Disease Control and Prevention reports that consuming uncooked eggs puts a person at risk of acquiring salmonella. I used to put raw eggs in my protein shakes. If you suffer from any immunosuppressant disease, you should not consume raw foods. LIVESTRONG.com may earn compensation through affiliate links in this story. Eggs that look fresh and smell OK may still be contaminated, so the best way to prevent food poisoning from salmonella is to cook it to a safe internal temperature. If you are not comfortable consuming raw egg yolks or don’t have a trusted source, you can absolutely leave these out. Leftover eggs can be a hassle because you never truly know what to make with them. As for the raw eggs, this advice comes from Drs Michael R. and Mary Dan Eades from their book, “The Six Week Cure for the Middle=Aged Middle”: Look for “pasteurized in the shell” eggs at your grocer, marked with a (P). advertisements are served by third party advertising companies. If you enjoy the taste of a raw-egg protein shake before or after your workout, it is important to understand the health risks involved with eating raw eggs. . Pour 1/2 cup of pasteurized raw eggs into the blender. You may not know this if you’re not involved in the health foods “community,” such as it is, but a lot of people really don’t think you should cook your food. However, when you cook the egg, the heat breaks down the avidin and releases the biotin. Here’s my recipe for Raw Egg Protein Shake. Pasteurization doesn't change the taste, texture or chemical properties of the egg; it just makes it safer when eaten raw. Thoroughly washing the egg shell and keeping the eggs refrigerated at all times will also reduce your risk of infection. One lonely egg left behind in the carton? Three tablespoons of pasteurized egg whites are equal to one whole raw egg. If you are new to gelatin, I’d recommend starting with only a teaspoon or so a day and working up, as some people notice … The risk is still fairly small, though, with only 1 in 20,000 eggs carrying the bacteria. Cooked eggs are more beneficial, but if you're making a raw-egg smoothie or shake, use pasteurized eggs to avoid the possibility of salmonella food poisoning. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Read more: 9 Things You May Not Know About Eggs. used as a substitute for professional medical advice, She also has a background as a licensed cosmetologist and certified skin-care specialist. Leaf Group Ltd. If you want to make an egg shake with lots of protein, it's best to use egg white protein powder, which has lots of protein without the risk of salmonella. Egg yolks are also rich in lutein and zeaxanthin, two compounds classified as carotenoids that are extremely beneficial to your eye health. And to make sure I get enough protein? She has a background in functional nutrition and is currently studying for her RD exam. This protein-packed smoothie is tasty and perfect for a healthy diet. . According to a report published in the journal Nutrients in September 2015, boiling eggs actually makes lutein and zeaxanthin more bioavailable. Requirements for raw egg products In order to ensure the food is safe to eat, special attention must be given to the preparation, storage and handling of eggs and raw egg products, to prevent the growth of Salmonella. In fact, they're so important for eye health that, of the 600 carotenoids available in nature, these are the only two found in high amounts in your eyes. Copyright Policy LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. In addition to contributing to Livestrong.com, she has 12 published books, including The Everything Guide to Gut Health, The Everything Guide to the Ketogenic Diet, and The Everything Guide to Intermittent Fasting. Now, it’s important for me to tell you there are risks involved with consuming any raw foods. raw egg high protein smoothies). They are inexpensive, a lean source of protein and very easy to “sneak” into recipes to boost the protein content. Copyright Policy Leaf Group Ltd. It should not be LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Add 1/4 cup of fresh or canned fruit to the yogurt in the blender. There is potential risk with eating raw eggs. 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