Why You Need To Stop Eating Egg Whites
Eat your yolks, folks
Scan the healthy section of a brunch menu and there youll find it: the worlds saddest order, the egg white omelet. This time will be different, you think, these things arent so bad, but then you stare down at the flat, pale pancake of liquid protein and think to yourself: Why do I do this to myself?
You do it because you were told to. We all were. Until just recently, experts warned that dietary cholesterol causes spikes in blood cholesterol, which in turn clogs arteries and hurts the heart. Cholesterol is found in the yellows, not the whites, so down the drain went the yolks.
Left behind are a wobbly mix of water, protein, some vitamins and little else. These whites are also sold in one-ingredient cartons, pasteurized so they can be eaten raw.
But theres good reason not to fear the yolks. Scientific research has vindicated dietary cholesterol, finding that eating cholesterol has no real impact on cholesterol metabolism. That is, eating foods high in cholesterol does not mean youll develop high cholesterol. Some evidence suggests that eggs might even be beneficial for cholesterol by raising levels of HDL cholesterol, the good cholesterol thats linked to a lower risk of heart disease.
So next time you crack open an egg, dont let the fatty, cholesterol-choked yolk slip away. Mix it in for good textureand even better health.
This article originally appeared on Time.com.
To Help Unscramble The Truth Lets Talk A Bit More About Cholesterol
When we hear the word cholesterol, it usually refers to one of two things
There is dietary cholesterol, which is the cholesterol we eat. Egg yolks have the most dietary cholesterol of any food. With just one yolk, were swallowing about 200 milligrams of dietary cholesterol. Thats the amount the American Heart Association recommends most of us not exceed for the entire day. For optimal prevention against heart disease, the Pritikin Eating Plan recommends no more than 100 milligrams of dietary cholesterol a day.
Blood, or serum, cholesterol is the amount of cholesterol in our blood. About 85% of the cholesterol in our blood comes from our liver. And heres a really important point: Our liver manufactures all the cholesterol our bodies need.
About 15% of the cholesterol in our blood comes from the food we eat yes, dietary cholesterol. Consistently, research has found that the more dietary cholesterol we eat, the higher our blood cholesterol levels rise, and the greater our risk of heart disease. Thats why its so important to keep a lid on the amount of cholesterol we eat.
Egg Whites Nutrition: High In Protein Low In Everything Else
Eggs contain a variety of beneficial nutrients.
However, the nutritional value of an egg can vary, depending on whether you eat the whole egg or just the egg white.
This article takes a detailed look at the nutritional profile of egg whites and when compared to whole eggs.
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Should I Eat Egg White Or Whole Egg
A whole egg is full of various nutrients, while the white portion is a rich source of protein. The rest of the nutrients are present in the yolk. The egg yolk is rich in Iron, Vitamin B2, B12 and D, which are missing from egg whites. If you eat only the egg whites, youre missing out on other nutrients.
Why Do People Only Eat Egg Whites
However, there has been a constant debate on how eggs also contribute to increased cholesterol level that is generally found in the egg yolk, which is why most people opt for only egg whites. Eating only egg whites instead of whole may lower the amount of calories, fat and saturated fats you consume.
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Here’s What Eating Egg Whites Every Day Actually Does To You
Once you get the hang of separating egg whites from egg yolks, egg whites can be an extremely nutritious option for those looking to reap the benefits of eggs while dieting, or trying to slim down. Of course, if you don’t get the hang of separating the parts of the egg, you deem it to be overly messy, or you feel bad about throwing away egg yolks, there are a number of brands that make boxed liquid egg whites which can simply poured into a bowl or a pan could eating egg whites get any easier?.
High in protein, but without cholesterol or saturated fat, egg whites are the perfect choice for people on a healthy diet . At the same time, they lack some of the important nutritional aspects of the egg yolk.
Here’s what happens to your body if you eat egg whites every day.
The Bottom Line On Egg White Nutrition According To An Rd
Eating egg whites alone may not provide adequate nutrition, and even though they are full of protein, eating them alone without other macro- and micronutrients can detract from the overall satiety and satisfaction at mealtime, says Newell.
Unless it’s just your personal preference, “I wouldn’t recommend consuming egg whites over the whole egg,” she says. “Egg whites solely provide a protein source, and if you’re not including the egg yolk, you’re missing out on key nutrients and overall satisfaction that the whole egg can provide.”
Some people also talk anecdotally about egg whites causing constipation. While there’s not much research out there showing this, Newell says it could be due to the fact that eggs don’t contain dietary fiber, which is helpful for consistent bowel movements.
Newell adds that while egg yolks do contain dietary cholesterol, studies have shown that overall saturated fat has a greater impact on cholesterol levels in the body, and therefore heart disease risk, than dietary cholesterol. Translation? “Those at risk for heart disease can safely consume whole eggs while following an overall balanced diet whole grains, fruits, and vegetables,” Newell adds.
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How Much Cholesterol Does Egg Yolks Contain
The egg is one of the most nutritious food on earth and most of its nutrients are present in egg yolks. Egg yolk of an average-sized egg contains:
- Protein 2.5 gm
In a whole egg, all the cholesterol found in the egg yolk only. In contrast, the egg white or egg albumin contains only protein and zero cholesterol.
SUMMARY: An average-sized egg contains 185 mg of cholesterol. It is 62% of the recommended daily intake of cholesterol.
Does Eating Eggs Increase Ldl Cholesterol
Most studies show that dietary cholesterol has little or no effect on blood cholesterol levels. These levels are more likely to be affected by:
- Genetics
- Activity level
- Consumption of unhealthy fats
- Healthy fats can boost HDL and decrease LDL. So, omega-3 fortified eggs could actually have a positive impact on your serum cholesterol levels.4
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Cholesterol In Eggs And Egg Whites: Understanding The Myth
Written byCarly RaffiekPublished onFebruary 17, 2017
Weve often been told that eggs are full of cholesterol and are not a good choice for those who need to monitor their cholesterol, but does that mean we need to skip this great source of protein all together? The amount of cholesterol found in egg whites and egg yolks differs drastically, but there is nutrition to be found in both.
Continue reading to learn about the nutritional value of eggs whites and egg yolks, as well as the potential health benefits of adding eggs to your diet and how this may impact your risk of developing heart disease.
How Many Egg Yolks You Can Eat Per Day
The common recommendation says that you should not consume more than one egg yolk in a day. However, there are no scientific explanations for this recommendation.
Many studies have done to examine the effects of egg yolks on cholesterol levels. These studies divided people into two groups one group ate 2-4 whole eggs daily and the other group did not eat eggs at all.
These studies have shown that in almost all cases, good cholesterol goes up while bad cholesterol levels usually remain unchanged .
Science clearly showed that eating up to 3 egg yolks per day is safe for healthy people. Though the response of eating whole eggs on cholesterol levels varies from person to person .
Studies were done on people who are eating 5-6 egg yolks daily with regular exercise and a healthy diet shows that there is no increase in their blood cholesterol levels.
SUMMARY: Science shows that eating 2-3 egg yolks per day is perfectly safe for healthy people. You can eat even more if you are doing regular exercise and taking a healthy diet.
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Is Egg White Bad For Cholesterol
One large egg has about 186 mg of cholesterol all of which is found in the yolk. If you like eggs but dont want the cholesterol, use only the egg whites. Egg whites contain no cholesterol but still contain protein. You may also use cholesterol-free egg substitutes, which are made with egg whites.
Eggs And Heart Disease Risk
According to a large foundation of research, the cholesterol taken in through food consumption has a much smaller impact on total cholesterol levels than previously thought. While eggs yolks have been singled out for their high cholesterol, which may have a small influence on blood cholesterol levels, they are also packed with important vitamins and minerals that can reduce the risk of heart disease.
Healthy adults can confidently consume one whole egg daily without increasing their risk of heart disease, though those who have difficulty controlling their LDL and total cholesterol levels may need to be more cautious. The Nurses Health Study and Health Professionals Follow-up Study recommends that those with diabetes or heart disease consume a maximum of three egg yolks per week.
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You Won’t Be Consuming The Cholesterol Contained In The Egg Yolk
A whole egg contains 211 milligrams of cholesterol . Every last milligram of that is contained in the yolk of the egg. Therefore, when you’re eating egg whites exclusively, you won’t be taking in any cholesterol. This may not be a huge deal though, as research has shown that cholesterol in eggs has little impact on the amount of cholesterol in your blood . Healthy people can eat seven eggs weekly without much of a change in their cholesterol levels.
However, if you are still concerned about the levels of cholesterol in eggs, it’s easy to make the switch to all whites. In recipes, egg whites can be swapped out for whole eggs by using two egg whites for every one whole egg called for.
Egg whites don’t contain any of the 5 grams of fat found in eggs either, and contain only 16 of the whole egg’s 71 calories.
Preparing And Eating Eggs Safely
Now, there are important safety aspects to consider when it comes to egg preparation. Eggs can contain salmonella, and if not cooked properly, can cause illness. Under cooked eggs present a food poisoning risk. Make sure to cook your eggs until the yolk and white are firm. Scrambled eggs should not be runny.
Simple precautions can eliminate much of the potential salmonella risk. As with any other perishable food, make sure you wash your hands and all preparation surfaces. Dont eat eggs with cracked or broken shells. Also, steer clear of eggs that have been out of refrigeration for more than two hours. Dont store egg dishes for more than a few days in the fridge.
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Egg Yolks Contain Most Of The Nutrients
Yolks are the gooey golden orbs in the center of an egg and are full of flavor. Not only is the yolk the tastiest part of an egg, but it is also the most nutritious.
However, not everything about the yolk is golden when compared to egg whites. Compared to the whites, egg yolks contain:
Less protein: 2.7 grams vs. 3.6 grams. More fat: 4.5 grams or 99 percent of an eggs fat. Less magnesium: 0.85 milligrams vs. 3.6 milligrams. Less potassium: 18.5 milligrams vs. 53.8 milligrams. Less riboflavin: 0.09 milligrams vs. 0.145 milligrams. Less niacin: 0.004 milligrams vs. 0.035 milligrams. More calories: 55 calories vs. 17 calories. All the cholesterol: 210 milligrams. All the saturated fat: 1.6 grams.
Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk. In comparison to egg whites, egg yolks contain:
Thats a ton of nutrition for only 55 calories that gets left behind when you only eat the whites.
Healthy Ways To Eat Egg Whites
The classic way to use egg whites is to replace some or all of the whole eggs with them in an omelet, adding lots of fresh vegetables, a little cheese, and some potato hash or whole-grain toast on the side for a balanced, satisfying meal, Newell suggests. You can also use egg whites in nontraditional ways, such as baking it into your granola or mixed into homemade protein bars .
Of course, whipped egg whites are essential to baked treats such as meringues, souffles, and angel food cake. You’ll get the best results with these recipes using egg whites separated from the whole egg rather than boxed egg whites sold at supermarkets.
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Can Egg Whites Be Harmful
While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol or cardiovascular disease, people should be careful not to assume that egg whites provide all the same nutritional benefits of whole eggs. Most of the vitamins and minerals are contained in the yolk, said Kanter. Nutrients found exclusively in the yolk include choline, vitamin B12, vitamin D and iron among others.
A study published in The American Journal of Clinical Nutrition in 2002 caused a stir when it found that raw egg whites interfere with absorption of biotin. Biotin is a B vitamin that is important to fat and sugar metabolism and blood sugar regulation, according to Worlds Healthiest Foods. Egg whites contain a glycoprotein called avidin, which binds to biotin and makes it absorbable by the digestive tract. This problem is solved by cooking egg whites. According to Healthline, the heat changes the structure of avidin, making it less able to bind to biotin.
When raw, both egg whites and whole eggs can present a risk of infecting eaters with salmonella. The Centers for Disease Control recommends cooking all types of eggs until both the white and yolk are firm.
Eating Only Egg Whites Instead Of Whole May Lower The Amount Of Calories Fat And Saturated Fats You Consume We Reveal Some Benefits The Much Neglected Egg Whites Have
- Sarika Rana
- Eggs make for an important part of our breakfast
- Eating only egg whites instead of whole may be beneficial
- We reveal some benefits the much neglected egg whites have
1. Cholesterol-Free
Once you have removed the egg yolk, the egg is left with no cholesterol content. Therefore, anyone who has high cholesterol levels can eat egg whites, leaving lesser chances of developing heart disease risk or elevation of cholesterol levels.
2. Rich In Protein
Whole eggs top the charts in terms of protein content, courtesy egg yolk. However, egg whites also tend to have generous amount of low-fat protein that is beneficial for the body. High quality protein helps build muscles and also helps you cut down on cravings and hunger pangs by keeping you fuller for long.
Whole eggs top the charts in terms of protein content, courtesy egg yolk3. Low-Calorie Food
Egg is not a high-calorie food in the first place therefore, cutting the yolk out of the meal would only mean you are adding even lesser calories. So if you are looking to lose weight, make sure you opt for egg whites rather than the whole egg.
4. Helps In Maintaining Blood Pressure
The presence of potassium in an egg white may help reduce and maintain blood pressure levels5. Helps Lower The Risk Of Cardiovascular Diseases
6. Contains Essential Vitamins
Egg whites contain essential vitamins like A, B-12 and DAdd egg whites to salads, make omelettes or scramble it eat it anyway you’d like. Have an egg-cellent day!
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Can I Eat Eggs
People with raised cholesterol often wonder if its OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol.
Its much more important to limit the amount of saturated fat you eat. Too much saturated fat can raise the cholesterol in your blood. So, most people can eat eggs as long as they are part of a healthy diet that is low in saturated fat.
If you have high blood cholesterol, you should limit the amount of cholesterol you eat to about 300mg per day. Thats about the amount most people in the UK eat. Eating three to four eggs a week should be fine, but speak to your doctor or dietitian about whats best for you.
If you have familial hypercholesterolaemia, you should also limit your dietary cholesterol to 300mg a day, but it is probably better to aim for nearer 200 mg on average.
More information about cholesterol rich foods can be found here.
Egg Whites Vs Whole Eggs
In another study2, a carefully controlled clinical trial published in 2006, researchers at the University of Sao Paulo in Brazil fed three egg whites daily to one group of healthy young men, and three whole eggs daily to another group of men, also young and healthy. The study lasted 15 days.
Except for the egg variations, all the men were eating the exact same thing. Their meals, prepared daily by the university, were heart-healthy-style fairly low in fat and high in a variety of whole foods like fruits, green vegetables, beans, chicken, and fish.
Are egg whites healthy? Yes. Egg whites are part of the heart-healthy Pritikin Eating Plan.
Among the men in the group eating three egg whites daily, total intake of dietary cholesterol averaged only 174 milligrams per day.
Among the men eating three whole eggs a day daily dietary cholesterol intake averaged a whopping 804 milligrams.
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