Would eating two eggs in the evening promote restful sleep? Is this a nutritional myth or reality? To find out, we asked dietitian-nutritionist Alexandra Murcier. She takes stock of the benefits of this star food in our kitchens for your dinner.
A wealth of essential nutrients
The egg is a pillar of a balanced diet, prized for its nutritional density. It constitutes a source of high quality protein (approximately 12.8 g per 100 g of raw egg), essential for the repair of muscle tissue. In addition to its proteins, the egg provides omega 3 and 6, as well as a wide range of vitamins.
Composition-wise, it is interesting to note a distinct distribution. The white is devoid of fat, while the yellow concentrates lipids (9.83 g per 100 g), including saturated fatty acids and cholesterol.
However, its very low carbohydrate content (0.27 g per 100 g) makes it a first choice slimming ally, especially for a light meal like dinner.
As Alexandra Murcier points out: “They provide high quality proteins, without significant impact on blood sugar levels.
Why are eggs recommended in the evening?
Incorporating eggs into the evening menu offers two major advantages. On the one hand, their strong satiating power helps limit nighttime snacking, which is often responsible for disrupted sleep due to difficult digestion.
On the other hand, they act indirectly on the sleep-wake cycle.
“Eggs do not directly influence sleep, but they are interesting because they represent a source of protein which fills you up without being too heavy and prevents you from feeling hungry at night. confirms the dietitian.
How to cook them to preserve their benefits?
If the egg is a health ally, its cooking method is decisive for digestion and the assimilation of nutrients. The egg white must be cooked to neutralize the anti-proteases which slow down protein digestion. Conversely, the yolk benefits from remaining flexible to preserve its vitamins (A, E) and its antioxidant carotenoids.
However, Alexandra Murcier qualifies: “So that they are digested as best as possible in the evening, it is preferable to favor a well-cooked omelette type of cooking, avoiding adding fat during preparation.“.
How many eggs to consume daily?
For a healthy person, the recommendation is two eggs per day, as part of a varied diet. In case of high cholesterol, vigilance is required due to the cholesterol present in the yolk, but it is not necessary to completely ban them from your plate.
In summary, the egg is a complete and practical food that fits perfectly into dinner. “No problem eating them in the evening, as long as you accompany them with a portion of vegetables and starchy foods to make a complete meal” concludes the dietician.