Eggs are an easy and quick way to get chock full of proteins any time of the day. Egg white sandwiches and omelettes have made their way into many breakfast options. But did you know that going for egg whites can be a good choice nutritionally? Here are reasons why you should consider sticking to egg whites.
No cholesterol
If you are a diabetic or have a cardiac problem, egg whites can be an ideal option for you. One whole egg contains up to 180mg of cholesterol whereas egg white contains none[1]. The daily recommended cholesterol per day for a healthy adult is 300mg so if you are going overboard with cholesterol-rich foods such as dairy products and meat you should certainly go for egg whites instead of a whole egg.
High in protein
Did you know more than half of a full egg s protein comes from egg white? The egg white will provide you with as much as 4g of protein alone[2]. It is a complete protein and contains all the amino acids that your body needs to maintain your muscle mass and carry day-to-day functions.
Low in calories
Having egg whites for breakfast can help you lose weight as it is low in calories. According to HealthifyMe, one large egg contains about 71 calories, so by removing the yolk you cut about 55 of those 71 calories. It can energise you and keep you full and satiated, so you are less likely to reach for a not-so-healthy snack.
Low fat
Egg white is also low in fat as compared to the 5g fat that is present in the yolk [3]. So unless you fry it in butter or greasy oil, you are good to go. Being low in fat, it also reduces the risk of heart disease.
Rich in minerals
A single egg white can provide you with good amounts of potassium along with other minerals such as folate, selenium, calcium, magnesium, calcium and phosphorous. Potassium is a vital mineral that is associated with bone and heart health. Potassium also aids in lowering blood pressure.
What do you eat more often egg whites or whole eggs? Tell us in the comments.
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Reference:
[1] Spence, J. D., Jenkins, D. J., & Davignon, J. (2010). Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease. The Canadian Journal of Cardiology, 26(9), e336 e339.
[2] Stevens L. Egg white proteins. Comp Biochem Physiol B. 1991;100(1):1-9. Review. PubMed PMID: 1756612.
[3] Housov J, Matoulek M, Svacina S, K hos K, Slab S, Vavrejnov S, Ricarov B. Comparison of low energy breakfast based on special egg white spread product with a standard breakfast. Prague Med Rep. 2008;109(2-3):127-33. PubMed PMID:19548593.
