There are some common doubts before starting your gluten free diet. “Are eggs gluten free by nature?” is the most common of them. And, yes, eggs by nature are gluten free.
But, what does it mean when anyone says gluten-free?
Well, in order to give the right answer, I need to tell you what gluten is. Gluten is a protein found mainly in certain grains – like wheat and rye.
So, gluten-free foods are foods that do not contain any gluten. Eggs are one of the naturally gluten-free foods – which makes it safe for gluten-sensitive people and those suffering from celiac disease.
With the rise of gluten sensitivity and celiac disease cases, gluten-free diets have become even more popular.
Aside from the fact that a gluten-free diet creates safety for gluten-sensitive people and people with celiac disease, it is also healthy for everyone.
Studies have been carried out around the world to inform us of how healthy a gluten-free diet is. In 2018, when the Golden Globes released a gluten-free menu, it became the center of attraction.
In addition to that, many A-list celebrities advocate for the benefits of gluten-free dieting. You could visit a dietician to help you create a gluten-free diet plan – in order to also enjoy the benefits.
I will be passing on information about eggs that you probably don’t know about; their composition, their benefits, and a lot more.
Let’s dive in.
Numerous Health Benefits of Eggs
Surely, the health benefits of eggs are tied to their gluten-free nature and being a great source of protein, vitamins, and other nutrients.
Here are some of the health benefits of eggs.
1. Eggs Help To Improve Brain Health
According to clinical dietician Michelle Hoeing Bauche, Ms, RDN. Eggs have a substantial amount of Choline – a newly discovered vitamin connected to the vitamin B family.
In her study, she mentioned the major health benefits of the choline obtained from eggs.
Choline is great for memory health. It is also good for preventing cardiovascular disease, dementia, and early brain dysfunction.
Lastly, Bauche stated that choline has to work with other vitamins to be effective.
2. Eggs Are Great For Weight Loss
According to research published in the Journal of the American College of Nutrition in 2004, meals that contain more protein have fewer calories.
Especially for lean protein food like eggs.
Foods that contain excess calories are very unhealthy and contribute to obesity and overweight problems. So obviously, eggs are great for weight loss.
It is capable of filling you up without the risk of getting too many calories in your body.
3. Eggs Help To Build Stronger Muscles
As mentioned before, eggs are filled with protein. Research has shown that protein helps to maintain and repair body tissues, which include muscles.
4. Eggs Help To Improve Eye Health
Eggs contain lutein – a vitamin that helps to prevent macular degeneration. Macular degeneration is what causes age-related blindness.
5. Eggs Are Great For Pregnant Women
Ms Bauche also talked about the effect of choline on pregnant women. According to her study, pregnant women who take in 900mg of choline have managed to double the recommended intake.
900mg of choline can be gotten from two eggs.
Another research also said that the intake of choline during pregnancy will help fetal brain development and also avoid birth defects.
Nutritional Value of Eggs
Eggs are obviously highly nutritious foods. They are gluten-free; they contain protein, vitamins, and many other nutrients.
Here is the nutritional value of an egg, based on what it is composed of.
1. Protein Content
Eggs are amazing sources of protein. The protein in eggs is great for human growth because of the amino acids it possesses.
Why is protein so good for the body?
Well, aside from aiding growth, it has so many other functions – including repair and development of muscle mass.
Eggs are great sources of vitamin B12. This vitamin is good for the nervous system, DNA synthesis, and the formation of red blood cells.
Furthermore, studies have shown that eggs contain a substantial amount of vitamin D – which is good for bone health and the improvement of the immune system.
Eggs are also good sources of vitamin A; which helps to improve skin health, immune system, and vision.
Eggs are also great sources of vitamin E. An antioxidant vitamin. Vitamin E helps to protect our cells from getting damaged.
One important mineral that eggs contain is heme iron. Heme iron helps reduce the risk of deficiency anemia
Eggs are also great sources of selenium which has antioxidant properties.
Phosphorus is another mineral that you can get from eggs. Phosphorus helps improve bone and teeth health.
The choline in eggs is part of the reason why it is a nutritious food. Choline is very crucial for brain health and so many metabolic processes.
Another component that makes eggs amazing is its possession of carotenoids known as Lutein and Zeaxanthin. These nutrients are found in egg yolks and are great for eye health.
Are Eggs Gluten Free and Helps to Gluten Free Diet?
Yes. In its natural state, eggs do not contain any gluten. However, during the cooking process, eggs can get contaminated with gluten.
You just have to be careful not to get your egg contaminated.
Here is the composition of eggs.
Natural Composition of Eggs
Eggs are laced naturally with certain nutrients that are great for human consumption. Here is an overview of the composition of eggs
1. Egg Shell
This is obviously the outermost part of the egg. This part is said to be made up of calcium carbonate. It is the part that protects the components of the egg.
2. Egg White
Are egg whites gluten free? Well, yes. Egg whites are 90% water. It is also the part that has most of the protein in the egg.
Eventually, the egg white which is also known as albumen is the biggest portion of the egg.
3. Egg Yolk
The egg yolk is probably the best part of the egg. It is also probably the smallest part of the egg.
- Egg yolk contains cholesterol. Do not be scared of the cholesterol found in egg yolks. They are dietary cholesterol which will help with several physiological functions.
- Egg yolks also contain various vitamins, such as vitamin D, E, A, and B12.
- The yolks also contain essential minerals
- Lastly, there are choline and carotenoids.
Eggs are naturally gluten-free because of their biological composition and origin. Also, the protein found in eggs is not suitable for gluten.
Gluten Contamination And Cross-Contamination
Even though the risk involved in getting eggs contaminated with gluten is low, there are still some scenarios that could lead to serious problems.
Here are some scenarios that could cause cross-contamination.
1. Cross-Contamination Due To Sharing of Utensils
Most people do not know this, but it is important to clean all utensils before cooking any gluten-free food.
This is important because sometimes, residue that contains gluten could be on the utensil and then transferred to your gluten free dish.
This will not end well for a gluten-sensitive person. I will advise that you keep a separate set of cooking utensils for gluten free dishes.
However, keeping your utensils clean from any gluten dish can help you minimize the risks.
2. Processed Egg Products
This is where I urge you to always look at the label of any food you buy before eating it.
A commercially processed egg product could contain ingredients or seasoning that have gluten in them.
For those who are gluten-sensitive, or on gluten-free diets, it’s best if you are careful enough to read the label of whatever you eat.
3. Egg Dishes In Restaurants
Most restaurants do not just cook only gluten-free foods. So obviously, there is the risk of gluten intake.
The best way to deal with this is by informing the restaurant about your gluten-free diet before arrival. This will help them to be more careful.
How To Prevent Cross-Contamination At Home
Ensure all surfaces are clean and tidied up before you start cooking. Do not use wooden utensils because they are quite hard to clean.
You either use silverware or buy separate utensils for gluten-free foods. Store all your gluten-free foods and products in separate storage spaces.
It is better to not prepare gluten-free foods in the same pots as gluten-filled foods. However, if you must, then you can just cook the gluten-free food first and then the one with gluten later.
And clean properly afterward.
Gluten-Free Recipes With Eggs
If you are looking for some tasty dishes to eat with eggs, then you are in luck because eggs are very versatile. They go with many breakfast and dessert meals.
I am going to share three gluten free recipes that go perfectly with eggs.
1. Ham And Broccoli Quiche
- 1 unbaked gluten-free pie crust
- 1 cup diced ham
- 2 tablespoons of butter
- 1 and half cup of diced broccoli
- 1 diced small yellow onion
- 2 cloves minced garlic
- 5 large eggs
- 1 and half cup of water
- Salt and pepper.
- The first thing to do is preheat your oven.
- Then you par-bake the pie crust for at least 15 minutes.
- Sprinkle ham on the already par-baked pie crust and then put in the diced broccoli.
- Melt your butter in s medium skillet.
- Now, put in the onion, broccoli, and garlic. Then sauté until its soft.
- Mix eggs, water, salt, and pepper in a medium bowl, and then beat for some time.
- Pour the egg mixture and leave it to bake for half an hour or until the eggs are set.
- Give it some time to cool before serving.
2. Smoked Salmon Deviled Eggs
- 6 big eggs
- 3 tablespoons of cream cheese
- 3 tablespoons of mayonnaise
- Half teaspoon Dijon mustard
- 1 lemon
- 1 teaspoon of fresh lemon juice
- A quarter teaspoon of salt
- Pinch dried dill
- 4 ounces of smoked salmon.
- Put the eggs in a sauce pan, then, cover it up with cold water.
- Boil it a little and then simmer for 10 minutes before removing it From the heat.
- Put the eggs in cold water, peel and slice into two equal parts.
- Remove the yokes, put them in a bowl, mix with cream cheese, mayonnaise, and mustard.
- Afterward, mix with lemon zest, lemon juice, salt, and dried dill. Add half the diced salmon and stir the mix.
- Blend till its smooth, then pour into the egg halves.
- Put the deviled eggs on a serving plate, then put the remaining salmon on top.
3. Shakshuka Skillet
- 1 tablespoon of olive oil
- 1 medium red pepper
- Half yellow oil
- 2 cloves minced garlic
- A quarter tea spoon of chili powder
- A quarter teaspoon of paprika
- Pinch cayenne
- 2 cans of chopped tomatoes
- 2 tablespoons of tomato paste
- Half teaspoon of harissa
- Salt and pepper
- 6 large eggs
- Fresh chopped chives.
- Heat the oil in a frying pan. Make sure the heat isn’t too high.
- Add onion, garlic, and red pepper. Leave it to fry until the onion is translucent.
- Stir the chopped tomatoes, tomato paste, and harissa together.
- Simmer for 6 minutes then add salt and pepper.
- Crack the eggs into the sauce, then leave to cook for another 5 minutes.
- Take it off the stove when the egg whites are set, then put some chives over it before serving.
Now that it is confirmed that eggs are gluten-free, you have also learned a few things about eggs. I am sure you now know why it will be a good idea to stock up on your refrigerator eggs.
Eggs are one of the safest foods for gluten sensitive people and those with celiac disease. It is a safe option because it is 100% gluten-free, plus it can be used to prepare many other gluten-free dishes.
It should also be noted that as someone on a gluten-free diet, you should be careful when cooking eggs. You also have to be careful when you order eggs in a restaurant.
Eggs can get contaminated with gluten if proper care isn’t taken.