Why egg whites are good for you

If they can wring more nutrients from those they do eat by adding an egg, yolks could do a lot of good, says Purdue University nutrition researcher and study author Jung Eun Kim. Mix it in for good texture—and even better health.

This article originally appeared on Time. By Mandy Oaklander, Time. Save Pin FB More. Credit: Getty Images. All rights reserved. Close Sign in. In the study, a group of young Brazilian men were fed three egg whites per day while another group was fed three whole eggs per day. The rest of their diets were the same, and rather healthful, consisting mainly of fruits, vegetables, chicken, fish and beans.

Those who ate whole eggs saw their LDL cholesterol rise more than 30 percent compared with those who ate the egg whites. In recent years, however, whole eggs have made something of a comeback. Furthermore, a meta-analysis published in The American Journal of Clinical Nutrition found no evidence suggesting that saturated fat is associated with an increased risk of heart disease.

Considering all the conflicting research around eggs, the Mayo Clinic asserts that it is probably fine for healthy people to eat six or seven whole eggs per week. The case is different for people with diabetes, high cholesterol or hypertension. It also stated that new cases of diabetes were more likely for those who ate eggs regularly. Therefore, while egg whites are good for everybody, for those with diabetes or who are at risk for heart disease, egg whites can be an excellent dietary option.

A study in the journal Cell Reports found the time of day that you consume protein can have an effect on muscle building. Its results suggest that if you eat egg whites at around breakfast time, the protein will have a greater impact on muscle growth than consuming them in the evening. One large egg white contains 54 mg of potassium , a vital mineral and electrolyte associated with heart health, bone health and overall effective cell and organ functioning, according to the University of Maryland Medical Center.

A study of 12, adults, published in Archives of Internal Medicine , showed that those who consumed 4, mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared with those who took 1, mg per day. Egg whites contain almost identical amounts of potassium and sodium, minerals that work together to create an essential electrochemical gradient known as membrane potential, according to the Linus Pauling Institute at Oregon State University.

Membrane potential is critical for muscle contraction, nerve impulse transmission, heart function, and transferring nutrients and metabolites throughout cells. Maintaining these membrane potentials accounts for percent of the resting energy expenditure of a typical adult. According to Livestrong. Kanter noted that egg whites are a good source of riboflavin, also known as vitamin B2.

Omega-3 supports brain, eye and heart health. Choline is an essential nutrient in metabolizing fats and other physiological processes. As you can see, human beings require a lot of different vitamins and minerals to function properly.

A whole egg contains a percentage of all of the above nutrients, making it one of the healthiest foods on the planet. 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:. Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk. In comparison to egg whites, egg yolks contain:. So, for 17 calories, egg whites do offer some nutrition and lots of protein.

However, also consider that if you fry your egg whites in butter, you are adding extra calories and cholesterol — and defeating the purpose of consuming a cholesterol-free, saturated fat-free food. 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 milligrams of cholesterol a day. The AHA does not mention limiting egg consumption, but they do recommend eating lean poultry and nutritious food. As far as we know, eggs are nutritious. Additionally, high cholesterol in food is not the leading cause of high cholesterol in the body, which is associated with heart disease.

Sugar, trans fats and genetics play a big role in raising harmful cholesterol levels, too. With only 1. A study published in the Journal of the American College of Nutrition found that people who eat an average of one egg a day had a 12 percent lower stroke risk than those who ate fewer eggs.

No connection was made between egg consumption and increased heart disease. The point is, you can enjoy the flavor and nutrition of an entire egg every day with no consequence to your health. For a more filling meal, mix one whole egg with egg whites. Add some tasty fresh herbs for flavor, or add veggies like kale, mushrooms or chopped tomatoes for an extra nutrition boost.

As with all the good things in life, moderation is key. But the nutrients-to-calorie ratio in an egg makes it worth including in a well-balanced diet. Overall, eggs are easy on your waistline and your budget. 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. How you prepare your eggs, whether you are cooking a whole egg or just the white, makes a difference in nutritional levels.

There are different ways to cook your eggs to prevent adding excess fat and cholesterol, and to minimize nutrient loss. One general rule to keep in mind when cooking any food is, heat destroys what it cooks.

Obviously, this works in our favor when it comes to killing bacteria. However, heat can also destroy nutrients, too. Heat also helps our body digest certain nutrients.

For example, heat helps us process egg white protein, and it destroys avidin. Avidin is the protein in egg whites that makes biotin or vitamin B7 unavailable to us. In fact, protein in cooked eggs is percent more digestible than in raw eggs.

However, too much heat can damage the nutrients in the yolk. Cooking an egg can reduce around percent of its vitamin A level and as much as percent of its antioxidant levels. You also want to prevent oxidizing the yolks. Too much heat in the yolk makes yolk fat sticky and harder for our body to make good use of.

The trick is to cook the whites, but not overcook the yolk to get the most nutrition out of an egg. In summary:. No matter how you prefer to eat your eggs, eggs are still an excellent source of vitamins and protein. Some people like to add raw eggs to a healthy smoothie. Unlike protein powder, eggs provide sufficient protein and nutrients without artificial ingredients. Also, raw eggs contain a higher dose of vitamin A than cooked eggs.

Although you can consume eggs raw, however, it is not always recommended. Raw eggs carry the risk of salmonella poisoning because eggs must be heated to kill any bacteria.

Also, your body only absorbs half the protein from raw eggs. If you do want to consume raw eggs, make sure to use eggs that have pasteurized eggshells for minimal bacteria risk. You can also use a quarter cup of pasteurized egg substitute instead. Some tasty choices include blueberries, bananas, strawberries, oranges or mangos. You might use milk, fruit juice or water. For two eggs, make sure you have:.

Boiled eggs also make a convenient snack and are a go-to choice for dieters with busy schedules. Their shells can be dyed fun colors, or you can turn boiled eggs into scrumptious deviled eggs. Experiment with low-calorie fillers like hummus or tuna for a satisfying high-protein snack. Try not to overcook your egg if you can.

By boiling an egg for about ten minutes on the stove top, you destroy dangerous bacteria, but overcooking will lead to nutrient loss. Boiled eggs can be a headache to peel, but fortunately, there are tricks to getting a perfectly smooth egg without chipping away any of the protein-dense egg white. Many grocery stores carry peeled hard-boiled eggs, too.

For a dozen perfect hard-boiled eggs :. Tap the top and bottom of the egg on a hard surface and peel off the top and bottom. Firmly hold the egg, and blow the egg out. Add water to a pot or plastic container, place the egg inside, cover with a plate or lid and shake — no peeling involved.