There has been a hype about Egg Whites and many people avoid egg yolks considering they contain cholesterol and saturated fats. So what should one eat: Egg whites or whole eggs to reap maximum benefits? Let’s find out.
Eggs are made up of about 10 percent protein and 90 percent water. You’ve probably heard this a lot of times but breakfast is the most important meal of the day and needs to be full of protein and macronutrients- fibre and essential carbs and fats to get you through the day. And you can get it all with an Egg! Be it in the form of omelette, boiled, par-boiled or scrambled; you can use this versatile food into any dish.
Even though egg whites are high-protein, low-calorie, protein is about all they have to offer. The yolk contains nearly all of an egg’s vitamins A, B12, and D, plus iron and calcium, so you miss important nutrients by eating egg whites only. Let’s dive in deep and get to know which one healthier.
Nutritional Facts:The chart above shows the nutritional differences between the egg white of a large egg and a whole, large egg. An egg white contains fewer calories than a whole egg. It is also lower in protein, cholesterol, fat, vitamins and minerals. Egg whites contain around 67 percent of all the protein found in eggs.
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. Egg yolks do contain dietary cholesterol but 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.
Would you finally have a whole egg is we say a whole egg is great for your brain? Egg yolk has a nutrient called choline which helps in cellular growth and metabolism. It also helps in better communication between the neurons of the brain, making it proactive and alert. Looks like whole egg is something you should go for.
Egg whites and egg yolks are the perfect marriage of nutrition. Most people can eat up to seven eggs a week with no increase in heart disease risk. It is recommended to consume no more than 300 milligrams of cholesterol a day. People who eat an average of one egg a day have a 12 percent lower stroke risk than those who eat fewer eggs.
For a filling meal, mix one whole egg with egg whites. Add some tasty fresh herbs for flavor, or add veggies like onion, mushrooms or chopped tomatoes for an extra nutrition boost. You can save on calories and fat by eating plain egg whites, but the moment they hit an oil-coated frying pan, their fat levels go up. The trick to get the maximum nutrients whilst heating the egg up is to cook the whites, but not overcook the yolk to get the most nutrition out of an egg. Don’t feel too bad if you prefer your yolks cooked thoroughly. No matter how you prefer to eat your eggs, eggs are still an excellent source of vitamins and protein.
Are egg whites good for weight loss?
For weight loss, you need to increase the consumption of protein. Depending on your diet plan, it may vary and you should understand your diet and medical history before you mindlessly gulp down egg whites only! Mind you, we already explained how good a yolk is! With a carefully planned diet (the one which controls the fat intake), you can consume 3-4 whole eggs a week. It is always possible to cut down on fat through other measures and regular exercise.
– Egg whites are low in cholesterol and fat. This makes them a good choice for people who need to limit their cholesterol intake, as well as those trying to lose weight. However, they also lack many of the beneficial nutrients found in egg yolks.
– There aren’t many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients.
– For those who particularly need to limit their cholesterol intake, egg white can be a healthy choice.
– When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites.