We all know how the egg white benefits weight loss, however, have you been giving up the yolk completely?
Well, let us give you an insight that should help you if you should choose egg white over whole eggs.
A big part of healthy breakfast is eggs and we all know the importance of a fulfilling breakfast for weight loss.
Whether you like eggs hard or soft boiled; poached or fried;
Spanish or a French omelette, egg protein content and nutritional content are too hard to overlook.
But a question always bothers people and that is ‘Do I eat a whole egg with the yolk or just the egg whites’.
You must have heard that the protein and calories in egg white are much superior to that present in egg yolk.
And that, the big bone of contention for the egg yolk is the presence of cholesterol and fat.
But does that supposed to ban egg yolks?
Come visit a nutrition expert at Possible centre and get this doubt (along with many others) cleared FREE of COST!
The Protein content of the egg
Egg whites are the protein dominant part of the egg! Having said that, the whole egg has a higher content of protein than just the whites.
Read more 21 Day Keto Challenge (PDF, Printable)
Sample this, while egg white provides 7% of protein, whole eggs have 10% of the protein in them.
Protein in the egg white & egg yolk
Still worried about that cholesterol in the egg yolk?
Here’s some news, although the egg white provides more protein than the yolk, this could also be the case because the yolk is smaller in proportion.
Well, that’s the egg white’s only claim to fame.
Also, most of the nutrients in the egg is present in the yolk!
Possible still decided to investigate the egg yolk vs egg white scenario.
Check out the result in the video below.
Nutritional Value of Whole Egg vs 2 Egg Whites
1 Whole Egg
2 Egg Whites
|Fat||5 g||0 g|
|Protein||6 g||8 g|
|Iron||0.9 mg||0 mg|
|Cholesterol||211 mg||0 mg|
However, what these figures don’t show is the nutritional advantages of the egg yolk. The egg yolk is rich in Iron, Vitamin B2, B12 and D, all of which are absent in the egg whites.
With lower calories, lower fat, lower cholesterol, and higher protein; this table might tilt the scales in the favour of egg white but this is not the complete picture.
Vitamins and iron have a big role to play in your body by helping your metabolism, digestive system etc.
Is the Cholesterol Present in Egg Yolk Good for Us?
But most importantly, the biggest misconception that exists is regarding the values of cholesterol in egg yolk.
Doctors, media and practically anyone with some idea of nutrition have advertised the dangers of high cholesterol to us.
However, little do we know that the cholesterol family has twin brothers – Egg nutrition aside, we take you through the basics of cholesterol a bit.
1) LDL Cholesterol
This is the of the family that is responsible for blocking your blood vessels that restrict blood flow and cause heart attacks.
LDL (low-density lipoprotein) is known to hang out in places it shouldn’t be at, like your arteries, and accumulates there with time.
A high level of LDL Cholesterol is the leading cause of heart attacks.
2) HDL Cholesterol
High-density lipoprotein is the good boy of the family.
Not only does it maintain the inner walls of the blood vessels, but it also sends its evil brother (LDL) on its way when it is blocking your arteries.
Experts have reasons to believe that low levels of HDL increase the risk for heart problems, while higher levels of HDL cholesterol reduce your chances of heart attacks and strokes.
The Verdict: Whole Egg or Egg white?
The cholesterol present in egg yolk is HDL cholesterol, which is actually good for your body, contrary to popular belief.
It is rich in vitamins, iron, and provides fat and calories that are required by your body when taken in the right amount.
The decision to avoid yolk may not be the best, just to avoid some fat, because you end up missing out on other nutrients.
It is always possible to cut down on fat through other measures and regular exercise.
With a carefully planned diet (the one which controls the fat intake), you can consume 3-4 whole eggs a week.
Frequently Asked Questions
Q. Are egg whites healthy to eat every day?
A. Egg whites are high in protein and you can have as much as you want every day. The ideal scenario would be to alternate between whole eggs (1 per day) and egg whites in a week.That way, you will be deriving the optimum egg nutrition (not just protein, also vitamins and minerals).
Q. Are egg whites good for weight loss?
A. For weight loss, you need to increase the consumption of protein. While we have explained how whole eggs have higher protein content than egg whites, we suggest a detailed nutritionist consultunderstand your diet and medical history before you mindlessly gulp down egg whites only!
So there you go, will you still differentiate between egg white and egg yolks?