7 Foods you Should Not be Combined With Eggs
Eggs are one of the most versatile and nutrient-dense foods available. They’re packed with high-quality protein, healthy fats, vitamins like B12 and D, and essential minerals such as selenium and choline. However, while eggs can be paired with a wide variety of ingredients, certain combinations may reduce their nutritional benefits, cause digestive discomfort, or even pose long-term health risks.
In this comprehensive guide, we’ll explore seven foods you shouldn’t combine with eggs , backed by scientific research and expert advice. We’ll explain why these pairings might not be ideal and suggest healthier alternatives to help you make smarter dietary choices.
For a balanced meal and proper diet, it is important to know what food is a good combination to create a healthy meal. This especially applies to eggs that can be digested for a long time in the stomach. These nutrition recommendations will help you to correctly combine eggs with other foods.
Incompatible foods when eating with eggs:
1. Fish
Why It’s Problematic:
Combining eggs with fish—especially fried or heavily seasoned fish—can create an overly rich and heavy meal that’s difficult to digest. Both eggs and fish are protein-dense foods, and consuming them together can overload your digestive system, leading to bloating, indigestion, or nausea.
The Science Behind It:
- Eggs contain proteins that require specific enzymes for digestion, while fish has its own unique amino acid profile. When consumed together, the body may struggle to produce enough enzymes to break down both efficiently.
- Fried fish, often paired with eggs in dishes like omelets or breakfast burritos, adds unhealthy fats and calories, which can exacerbate digestive issues.
Healthier Alternative:
If you want to enjoy eggs and fish together, opt for lighter preparations. For example, poach or grill the fish instead of frying it, and serve it alongside scrambled eggs rather than mixing them directly. This reduces the fat content and makes the meal easier to digest.
2. Rice
Why It’s Problematic:
While rice is a staple in many cuisines, pairing it with eggs—especially white rice—can lead to blood sugar spikes due to the rapid digestion of refined carbohydrates. Eggs slow down digestion because of their fat and protein content, but when combined with white rice, the balance is disrupted.
The Science Behind It:
- White rice has a high glycemic index (GI), meaning it causes a quick rise in blood sugar levels. When paired with eggs, the slower digestion of protein and fat clashes with the fast-absorbing carbs from rice.
- A study published in The Journal of Nutrition found that meals combining high-GI carbs with protein resulted in poorer glycemic control compared to balanced meals.
Healthier Alternative:
Swap white rice for brown rice, quinoa, or cauliflower rice. These options are higher in fiber and lower in GI, making them better companions for eggs. For instance, try a veggie-packed egg fried rice using brown rice for a more nutritious twist.
3. Potato
Why It’s Problematic:
Potatoes, especially when fried or mashed with butter, are calorie-dense and starchy. Pairing them with eggs creates a meal that’s high in both fat and carbohydrates, potentially leading to weight gain and sluggishness if consumed regularly.
The Science Behind It:
- Potatoes have a moderate to high glycemic index, depending on how they’re prepared. Frying them increases their fat content, while mashing them with butter adds unnecessary saturated fats.
- Combining potatoes with eggs can result in a meal that’s too dense in macronutrients without adequate micronutrients or fiber, leaving you feeling lethargic.
Healthier Alternative:
Instead of fried potatoes, roast them with olive oil and herbs for a lighter option. Alternatively, pair eggs with sweet potatoes, which are richer in fiber and vitamins like vitamin A. A baked sweet potato topped with a poached egg makes for a satisfying and nutritious meal.
4. Milk
Why It’s Problematic:
While milk and eggs are both common breakfast staples, combining them isn’t always ideal. Some people may experience digestive discomfort due to lactose intolerance or sensitivity to dairy proteins. Additionally, heating milk and eggs together can sometimes cause curdling, affecting the texture and taste of the dish.
The Science Behind It:
- Lactose intolerance affects approximately 65% of the global population, according to the U.S. National Library of Medicine. Consuming milk with eggs can exacerbate symptoms like bloating, gas, and diarrhea in sensitive individuals.
- Heating milk and eggs simultaneously can denature the proteins in both, leading to curdling and an unpleasant mouthfeel.
Healthier Alternative:
Use plant-based milks like almond, oat, or coconut milk as substitutes. These alternatives are lactose-free and blend smoothly with eggs in recipes like custards or smoothies. For example, try making a dairy-free egg custard using almond milk for a creamy yet light dessert.
5. Cheese
Why It’s Problematic:
Cheese is delicious, but adding large amounts to eggs can create an overly calorie-dense meal. While some cheese provides calcium and probiotics, excessive consumption of full-fat cheese can increase saturated fat intake, raising LDL (“bad”) cholesterol levels over time.
The Science Behind It:
- According to research published in Circulation , diets high in saturated fats are associated with an increased risk of cardiovascular diseases.
- Eggs already contain moderate amounts of fat, so pairing them with copious amounts of cheese can overload your system with unnecessary calories.
Healthier Alternative:
Use small portions of low-fat or part-skim cheeses like feta, ricotta, or mozzarella. Alternatively, experiment with flavorful non-dairy cheese substitutes made from nuts or soy.
6. Some Fruits (Which Ones?)
Why It’s Problematic:
Certain fruits, particularly citrus fruits like oranges and lemons, should not be combined with eggs. The acidity in these fruits can interfere with the digestion of proteins in eggs, leading to stomach discomfort. Additionally, tropical fruits like pineapples contain bromelain, an enzyme that breaks down proteins and may alter the texture of cooked eggs.
The Science Behind It:
- Citrus fruits increase stomach acidity, which can hinder the breakdown of proteins in eggs. This mismatch can cause bloating, gas, or indigestion.
- Bromelain in pineapple can break down egg proteins prematurely, resulting in a mushy or unappealing texture.
Healthier Alternative:
Pair eggs with less acidic fruits like avocados, tomatoes, or berries. For example, top a poached egg with sliced avocado and cherry tomatoes for a fresh and nutritious breakfast bowl.
7. Butter, Cream, Mayonnaise
Why It’s Problematic:
Butter, cream, and mayonnaise are all high in saturated fats, which, when combined with eggs, can create a calorie-dense meal that’s hard on the heart and waistline. Regular consumption of such combinations can contribute to weight gain and increase the risk of chronic diseases.
The Science Behind It:
- A review in The Lancet highlights the link between diets high in saturated fats and an increased risk of heart disease and obesity.
- Adding butter or cream to scrambled eggs or omelets significantly boosts their calorie count without providing additional nutrients.
Healthier Alternative:
Use healthier fats like olive oil, avocado, or Greek yogurt instead of butter and cream. For mayonnaise, opt for a lighter version made with olive oil or use hummus as a spread.
Conclusion: Make Smarter Food Combinations for Better Health
While eggs are incredibly nutritious, pairing them with the wrong foods can diminish their benefits or even harm your health. By avoiding combinations like fish, white rice, fried potatoes, and excessive dairy and opting for healthier alternatives you can maximize the nutritional value of your meals.
Remember, balance is key. Incorporate a variety of whole, minimally processed foods into your diet to support long-term wellness. Share your thoughts in the comments below: Have you ever experienced discomfort after combining eggs with any of these foods? Let us know!
If you need to choose between tasty food and health benefits it better to choose the second option. Combine your eggs with broccoli, herbs, and vegetables that do not contain starch. This way you can eat healthier and your stomach will have more benefit from the food you consume.
Related: Why Are Proteins Important For The Body?
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