Over the past two months I’ve found raw eggs an easy and convenient way to get calories down, especially at work when i don’t have time to cook. I aim for about 20 a day, which I gently mix with a tablespoon of olive oil, and one of cream for taste.
The only information I’ve found on the digestibility of raw vs cooked eggs is http://jn.nutrition.org/cgi/content/full/128/10/1716 this.
This study is problematic, the way I see it, and doesn’t apply to me because:
-The participants fasted before consuming the eggs
-The ratio of white to yolk was 1/4 in favour of the white
-The eggs weren’t consumed with anything else, which could have made them stay in the gut longer, increasing absorption
The study finds that only about 50% of the protein from raw eggs are absorbed.other than cooking, what could make the digestion of them more efficient?
-Apple cider vinegar to help with the breakdown
-Ginger tot stimulate bile secretion, helping in breakdown
-Adding fat to the mix, like olive oil or cream
-Eating something solid before, making the eggs tay longer in the gut
Thank you for posting that study. Other similar work that I had read before failed to specify whether the whites and yolks were consumed as is, or homogenized (e.g. scrambled.) And ordinarily when writing materials and methods, one doesn’t fail to specify a relevant step that was done, so one was left with the possibilities of careless writing if there were any homogenization but with this left unsaid, or better writing and there having been no homogenization.
Lack of homogenization therefore remained a possible explanation, given no specific statement on it.
This study however makes plain that they homogenized the eggs.
I don’t think that the objections you raise make likely equally good bioavailability as cooked when consumed the way that you do. There might well be a difference in percentage as the percentage yolk is different, but there seems no clear mechanism why the problem with bioavailability of the albumin would be completely (if at all) solved with more yolk. A molecule of albumin floating in solution is not going to be treated differently by enzymes just because another molecule someplace else happens to be of yolk protein instead of from the whites.
The study found rate of gastric emptying to not be the cause.
So I don’t think any of your methods would work.
Sadly, this means I ought to start bothering to cook eggs rather than having them raw. Pain in the ass.