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Egg white or egg yolk

 Egg white or egg yolk?

Is it okay to eat whole eggs or should I throw away the yolks and just eat the whites? If you prefer the taste of egg whites, there is no harm in enjoying them, but it is better to eat eggs whole, as the yolk is where the nutritional benefits come into play. Additionally, whole eggs are also one of the most affordable and highest quality sources of protein available, according to What the eatingwell website says.

When it comes to egg whites, they come in at just 17 calories - pretty low, if you're watching your calorie intake, egg whites are a good way to get satisfying protein, while keeping calories in check, however you don't want to Eat Too Few Calories Contrary to what the dieting world tells us, eating too few calories is one of the main reasons people struggle to lose weight, so be sure to pair the omelette with plenty of nutrient-rich veggies, as well as Healthy fats, such as avocado or some cheese.

Egg yolks are powerhouses. Eggs have been vilified because they contain dietary cholesterol that has relatively little effect on blood cholesterol, compared to saturated fats, says Spencer Nadolsky, MD, chief medical officer of the Renaissance Periodization and certified by the American Board of Clinical Lipidology. Several studies support this idea, such as one published in the Journal of the American College of Nutrition which found that people who eat about one egg per day have a 12% lower risk of stroke compared to those who eat less. Another study in the American Journal of Clinical Nutrition examined more than 170,000 people and found that eating eggs (about one egg per day) was not associated with an increased risk of heart disease.

Egg yolks contain many beneficial nutrients, such as vitamin D and iron. “There are some lesser known and very important compounds such as choline, which has been linked to reducing birth defects during pregnancy and improving brain health with age, and lutein, which is essential for maintaining vision.” Besides the evidence that the cholesterol in egg yolks does not pose a threat to the health of healthy people, there is relatively little saturated fat in egg yolks.

Healthy individuals can include up to a whole egg per day in heart-healthy dietary patterns. For healthy older individuals, due to the nutritional benefits, consumption of up to two eggs per day is acceptable in the context of a heart healthy eating pattern. Vegetarians who do not consume cholesterol-containing foods and meat can include more eggs in their diets in moderation.