Eggs are among the most nutritious and versatile foods in the world. Packed with high-quality protein, vitamins, and minerals, they are a staple in many diets. However, how you prepare and combine eggs with other foods can significantly impact your health.
While eggs on their own are generally healthy when eaten in moderation, combining them with certain foods can be dangerous. Here are three things you should avoid mixing with eggs, and the reasons why:
1. Sugar
Many people enjoy sweet egg dishes such as egg custards or sugary omelets. However, combining eggs with excessive sugar, especially when the eggs are not fully cooked, can form a harmful compound called glycotoxins (Advanced Glycation End-products or AGEs). These substances are linked to oxidative stress and inflammation, which may contribute to chronic diseases such as diabetes, heart disease, and even cancer.
What to do instead:
Avoid adding refined sugar to your eggs. If you must sweeten an egg-based dish, consider using natural sweeteners like honey in moderation and ensure the eggs are fully cooked to reduce harmful chemical formation.
2. Soy Milk
Many health-conscious people turn to soy milk as a dairy alternative. However, combining soy milk with eggs can reduce the absorption of certain nutrients. Soy contains trypsin inhibitors, which interfere with protein digestion. Since eggs are rich in protein, mixing them with soy milk may hinder your body’s ability to absorb these nutrients effectively.
What to do instead:
It is best to consume eggs and soy milk separately. Give your body enough time between consuming each so that digestion and nutrient absorption are not compromised.
3. Tea or Coffee (Immediately After Eating Eggs)
Drinking tea or coffee right after eating eggs may seem harmless, but it can actually reduce the body’s ability to absorb iron and protein from the eggs. Both tea and coffee contain tannins and polyphenols, which bind to iron and protein, making them harder for the body to utilize. This can lead to nutritional deficiencies over time, especially in people who already have low iron levels.
What to do instead:
Wait at least 30–60 minutes after eating eggs before drinking tea or coffee. This allows your body to start digesting and absorbing the nutrients from your meal.
Conclusion
Eggs are a powerhouse of nutrition, but how you consume them matters. Avoid combining eggs with sugar, soy milk, or tea/coffee immediately after eating. These combinations can interfere with nutrient absorption or even pose long-term health risks.
To get the most out of your eggs, pair them with vegetables, whole grains, and healthy fats—and always cook them properly.