Since eggs are often placed in close proximity with products such as milk, cheese, and yogurt, you may wonder whether they are dairy products.
With the increasing popularity of lactose-free and dairy-free products and diets, it is understandable if you are keen to confirm which products are considered dairy. Eggs are not dairy products. To clarify this, we will look at what is defined as dairy and examples of dairy products. We will also look at the nutritional components of eggs.
What Is Dairy?
A dairy product is defined as foods produced from milk, which comes from mammals such as cows, goats, camels, sheep, and buffaloes. Examples of dairy products include milk, yogurt, butter, condensed milk, ice cream, sour cream, cream cheese, buttermilk, whey, sherbet, non-fat dry milk, milk powder, whey protein, whey solids, and cheese, among others
On the other hand, eggs are laid by female birds. The most commonly consumed eggs in Australia and all over the world are from chicken. Therefore, it is clear that eggs are not grouped as dairy products as they are completely different from milk.
Do Eggs Contain Lactose?
Some people are lactose-intolerant, which makes it advisable not to take dairy products. Milk-based products contain a sugar known as lactose. The body produces lactase enzymes to be able to digest lactose. However, some people’s digestive systems do not produce enough lactase causes indigestion of milk products.
As such, if you are lactose intolerant, you may experience symptoms such as stomach cramps, constipation, bloating, gas, or diarrhea when you consume dairy products.
Eggs do not contain lactose; therefore, they are safe for consumption even if you are lactose intolerant. If you are lactose-intolerant, it is important that you carefully read the product label to identify if there are any milk ingredients used.
Classification and Nutritional Information of Eggs
Eggs have been a part of the human diet for thousands of years. They are relatively inexpensive, easily accessible, and can be used in a wide range of recipes.
Eggs have a high nutritional value. They are a great source of animal proteins. They are also rich in a wide range of vitamins and minerals such as vitamin A, Vitamin B12, Vitamin E, Vitamin K, Selenium, Calcium, Folic acid, Phosphorus, Magnesium, Potassium, Zinc, Iron, Lutein, Folate, and Zeaxanthin. On average, a 44g egg contains 62.5g calories, 5.5g of proteins, and 4.2g of fat. Eggs are also rich in Omega-3 fatty acids.
Health Benefits of Eggs
The wide range of micronutrients and the protein content in eggs offer numerous health benefits, including:
- Promotes a strong body. Proteins are the building blocks for body tissues. Eggs help in the maintenance and repair of body tissues. Vitamin D also promotes bone health.
- Promote brain health. Omega-3 hopes to maintain optimal brain function
- Supply the body with energy. The fat contained in eggs provides sustainable energy.
- Boosts the immune system. Vitamin A, B12, and selenium are vital for boosting immunity.
- Lowers the risk of heart disease. Eggs contain choline which plays a critical role in the breakdown of the amino acid homocysteine. This amino acid has been linked to an increased risk for heart disease.
- Promotes healthy pregnancy. Folic acid helps to prevent congenital disabilities such as spina bifida.
- Helps in weight loss
- They leave you feeling full for longer, which reduces your appetite consequently overall calorie intake.
Are There Risks Associated with Consuming Eggs?
The following are a few risks that may be associated with consuming eggs and other dairy food.
Cholesterol and Saturated Fats
They have been concerns about the cholesterol and saturated fat levels in eggs and whether it is linked to the risk of heart disease and obesity. A 44-gram egg contains approximately 162mg of cholesterol and 1.4g of saturated fats.
According to the Australian Heart Foundation, research findings on the correlation between egg consumption and cardiovascular disease risk are mixed.
While some studies show no correlation, others show evidence of increased risk for heart disease among people with type 2 diabetes if consumed excessively.
The foundation recommends that such people and those who require to lower their cholesterol levels limit their egg consumption to 7 eggs per week. The Australian Dietitians also recommends up to 7 eggs per week as part of a healthy, balanced diet.
Egg Allergy
According to Australianeggs.org, eggs are one of the most common food allergens in children. Raw egg allergy has a prevalence of 8.9% among children who are one year old and younger.
However, most children outgrow their egg allergy by the age of 4, as evidenced by the reduction in prevalence to 1.2%.
Egg allergy symptoms vary from mild to serious. Mild symptoms include hives, swelling on the face, eyes, lips, tingling sensation in the mouth, stomach pain, and vomiting.
The more serious symptoms include difficulty breathing, wheezing, coughing, becoming pale, swelling on the tongue or throat, and collapsing. The symptoms appear within 2 hours after consuming eggs.
Children and adults who have egg allergies should avoid consuming eggs or foods that contain eggs such as mayonnaise, cakes, chocolate, marshmallows, mousse, ice cream, custard, egg noodles, fritters, etc.
Eggs and the Various Diets
Eggs can be incorporated in various diets, including paleo, ketogenic, high-protein, low-carb, whole food, Mediterranean, pescatarian, and vegetarian.
However, people following a vegan diet stay away from all types of animal products, including all egg products and dairy products in addition to avoiding other animal protein.
Eggs can be cooked and eaten on their own or as part of other recipes. The most common egg-only recipes include hard-boiled, pan-fried, poached, and scrambled eggs.
In conclusion, eggs are not dairy products. They do not cause lactose intolerance as they do not contain lactose, a sugar that is only found in milk and milk products. Eggs have a wide range of micronutrients and are rich in protein.
They are nutritious and healthy to consume in moderation as part of various diets. However, vegans and people with egg allergies should stay away from food and products that contain eggs.
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