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  • Food
  • Whole Eggs vs Egg Whites

    12th October 2016

    12th October 2016

    By Shivraj Bassi

    Eggs are one of nature’s most perfect sources of protein and egg whites have made their way onto many a breakfast menu. When you're looking to consume a whole-food source of protein with few calories, it's hard to beat egg whites. Whole eggs, on the other hand, contain a considerable range of nutrients that come with the egg yolks. So which is better? Innermost investigates.


    As egg yolks also contain all the cholesterol in an egg, it was thought that cutting them out would be a good thing. But, this seems to have been the wrong thing to do based on recent research, which shows that people who ate three eggs per day for 12 weeks showed no significant increase in their bad cholesterol. Our bodies produce cholesterol naturally as it’s essential for our cells. When we eat cholesterol, our bodies adjust and produce less to balance out our intake. So, unless you have familial hypercholesterolemia, which is a very rare condition, throwing away the egg yolk in an attempt to reduce our cholesterol levels isn’t the right thing to do.


    Almost all of the nutrients in an egg are found in the yolk - containing vitamins and minerals such as B6, calcium, folate, vitamins A, D, E and K and also essential omega-3 fatty acids. In addition to this, egg yolks contain compounds that can help with eye, brain and cardiovascular health and also reduce inflammation.

    Protein Absorption

    Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Remember, dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to support lean muscle growth. When your goal is to get protein quickly into your system, egg whites may be the better option but at all other times of day, whole eggs are the way to go. Next time, think twice before you throw away the yolk. Enjoy them instead and your body will thank you for it.

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